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Explosive Power/Wall Sit Variations

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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Explosive Power/Wall Sit Variations

CATEGORY: Endurance, Power, Strength
LEVEL: Intermediate
EXERCISES: 6

I love wall sits! They’re easy enough for your tiny dancers but can be modified for the oldest most advanced dancers. They work core, hamstrings, glutes and quads which means they’re directly impacting your dancers power. If you need to modify, always come back to a basic wall sit.

Do each exercise for 40 seconds and rest for 20. Repeat 3 times total.

If doing individually follow the repetitions below.

  1. 4 8-counts, 2 times through
  2. 10 each side, 3 times through
  3. 10-12 total, 3 times through
  4.  10-12 total, 3 times through
  5. 10 each side, 3 times through
  6. 10 total, 3 times through
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Try adding some exercises to your plan.
ADD EXERCISE
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Wall Sit Toe Taps
LEVEL: Intermediate
CATEGORY: Endurance, Strength, Warm Up
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Wall Sit Knee Pulse
LEVEL: Intermediate
CATEGORY: Endurance, Strength
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Hamstring Lift
LEVEL: Beginner
CATEGORY: Power, Strength
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Hamstring Lift
LEVEL: Beginner
CATEGORY: Power, Strength
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Wall Sit Knee Tap
LEVEL: Intermediate
CATEGORY: Endurance, Strength
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Wall Sit Jump
LEVEL: Advanced
CATEGORY: Endurance, Power

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