Calypsos and Firebirds

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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Calypsos and Firebirds

CATEGORY: Power, Strength
LEVEL: Beginner
EXERCISES: 9

Two jumps that require a tremendous amount of power, technique and coordination and this training plan addresses all of that. 

One time through:

90/90 Hips (10)

Hip Opener (30 sec)

Cobra Pose (30 sec)

Then:

Straight Leg Hip Flexion (20 each side)

Single Leg Glute Bridge with Adduction (20 each side)

Repeat 2 more times.

Dead Bug (20 )

Superman Lat Pull Down (20)

Repeat 2 more times.

Standing Abduction Banded (25, each side)

One Leg Skip (12, each side)

Repeat 2 more times

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90/90 Hips
LEVEL: Beginner
CATEGORY: Flexibility, Warm Up
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Hip Opener
LEVEL: Beginner
CATEGORY: Flexibility
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Cobra Pose
LEVEL: Beginner
CATEGORY: Flexibility, Warm Up
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Straight Leg Hip Flexion
LEVEL: Beginner
CATEGORY: Balance, Power, Strength, Warm Up
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Single Leg Glute Bridge With Adduction
LEVEL: Intermediate
CATEGORY: Balance, Power, Strength, Warm Up
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Dead Bug
LEVEL: Beginner
CATEGORY: Balance, Power, Strength, Warm Up
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Superman Lat Pulldown
LEVEL: Beginner
CATEGORY: Strength
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Standing Abduction Banded
LEVEL: Beginner
CATEGORY: Strength
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One Leg Skip
LEVEL: Beginner
CATEGORY: Endurance, Power, Warm Up

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