Center Splits and Tilts
CATEGORY: Flexibility, Warm Up
LEVEL: Beginner
EXERCISES: 6

The goal with this training plan is to help your dancers stabilize their hip, promote turn out and strengthen the muscles needed for increased flexibility. Do all one through as a dynamic warm up before stretching.

  1. Hover Fire Hydrant (10, each side)
  2. Half Frog Stretch (10, each side)
  3. Abductor Lift (10, each side)
  4. Dead Bug (20 total)
  5. Passé Side Plank (10, each side)
  6. Clam Shells (10, each side)
Nothing here...
Try adding some exercises to your plan.
ADD EXERCISE
||
Hover Fire Hydrant
LEVEL: Advanced
CATEGORY: Balance, Strength
||
Half Frog Stretch
LEVEL: Beginner
CATEGORY: Flexibility, Warm Up
||
Abductor Lift
LEVEL: Intermediate
CATEGORY: Strength, Warm Up
||
Dead Bug
LEVEL: Beginner
CATEGORY: Balance, Power, Strength, Warm Up
||
Passé Side Plank
LEVEL: Advanced
CATEGORY: Flexibility, Strength, Warm Up
||
Clam Shell
LEVEL: Beginner
CATEGORY: Power, Strength, Warm Up