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Anya – Lower Body

Complete training plan videos for turns, leaps, endurance, core, ankles, balance & so much more! Filter through training plans for your Dancer’s

  • Level: Beginner through Advanced
  • Goals: Endurance, Strength, Flexibility, Balance
  • Desired Skills: Turns, Leaps, Kicks, Acro Tricks

Members can download, print, or pull up training plans in class or easily make your own for specific dancers.

Each plan is easily modified, takes less than 15 minutes, and is easy to execute for any style or dance level.

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Anya – Lower Body

CATEGORY: Strength
LEVEL: Advanced
EXERCISES: 8

Warmup: jumping jacks, high knees, jog in place

*20 reps is 10 reps per leg*

Set 1: repeat 3 times
1) banded bridge step out – 20 reps
2) bridge slide out – use same band, 20 reps
3) lunge kick back – try holding 5 lb weights in hands, 20 reps

Set 2: repeat 3 times
1) hamstring curl – heavy band, 20 reps
2) banded donkey kick crunch – 20 reps
3) hamstring lift – hold 8 lb weight on lap, 10 reps

Set 3: repeat 3 times
1) wide to narrow reverse lunge – 20 reps
2) straight leg hip flexion – use band around thighs, 20 reps
3) curtsy lunge – hold 8 lb weights, 20 reps

Arms: 30 SLOW push-ups

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Anya – Lower Body
LEVEL: Advanced
CATEGORY: Strength
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Hamstring Curl
LEVEL: Beginner
CATEGORY: Strength
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Bridge Slide Out
LEVEL: Advanced
CATEGORY: Strength
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Wide to Narrow Reverse Lunge
LEVEL: Intermediate
CATEGORY: Balance, Endurance, Power, Strength
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Straight Leg Hip Flexion
LEVEL: Beginner
CATEGORY: Balance, Power, Strength, Warm Up
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Banded Donkey Kick Crunch
LEVEL: Intermediate
CATEGORY: Strength, Warm Up
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Hamstring Lift
LEVEL: Beginner
CATEGORY: Power, Strength
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Lunge Kick Back
LEVEL: Beginner
CATEGORY: Balance, Endurance, Power, Strength, Warm Up

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