Building Strength in Your Off Season

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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Building Strength in Your Off Season

CATEGORY: Strength
LEVEL: Beginner
EXERCISES: 7

The best way to approach your off season is to focus on mind body connection, overall strength and then endurance. This plan is step two, a full body workout designed to isolate muscles and increase strength. 

Find Step One: Mind Body Connection

The following: 24 of each, 12 on each side.

Lateral Bear Walk

Squat Kicks

Spider Man Plank

Banded Curtsy Squat

Lunge one leg deadlift

Side plank Leg Extensions

Push Up Hover (8-10)

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Lateral Bear Walk
LEVEL: Intermediate
CATEGORY: Balance, Strength, Warm Up
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Squat Kicks
LEVEL: Intermediate
CATEGORY: Power, Strength
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Spiderman Plank
LEVEL: Advanced
CATEGORY: Power, Strength, Warm Up
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Banded Curtsy Squat
LEVEL: Intermediate
CATEGORY: Power, Strength, Warm Up
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Lunge One Leg Deadlift
LEVEL: Intermediate
CATEGORY: Balance, Strength
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Side Plank Leg Extension
LEVEL: Intermediate
CATEGORY: Strength
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Push Up Hover
LEVEL: Advanced
CATEGORY: Power, Strength, Uncategorized, Warm Up

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