Increase Sharpness and Execution
CATEGORY: Strength, Warm Up
LEVEL: Beginner
EXERCISES: 6

These were two areas on judges score sheets members mentioned they wanted to improve on. Increased sharpness and execution come from a strong core and strong upper back / shoulders. When your dancer’s trunk (shoulders to hips) is held tightly, their arms and legs can move quickly, finish their lines and move sharply.

This is a training plan I would recommend you do at least 2 times a week and add 2 repetitions to each exercise each time you complete the plan.

Do twice:

  1. Shoulder fly (20 total)
  2. Banded back row (20 total)

Do twice:

  1. Plank leg lifts (12 total)
  2. Elevated leg pulse (6 each leg)

Do twice:

  1. Tricep plank jack (12 total)
  2. Banded lat pull down (20 total)
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Shoulder Fly
LEVEL: Intermediate
CATEGORY: Warm Up
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Banded Back Row
LEVEL: Beginner
CATEGORY: Strength, Warm Up
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Plank Leg Lifts
LEVEL: Beginner
CATEGORY: Balance, Strength, Warm Up
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Elevated Leg Pulse
LEVEL: Intermediate
CATEGORY: Strength
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Tricep Plank Jack
LEVEL: Advanced
CATEGORY: Balance, Power, Strength, Warm Up
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Banded Lat Pull Down
LEVEL: Beginner
CATEGORY: Power, Strength, Warm Up