Hello Yvonne and the Las Ositas Dance Team!
Please find your custom training plan below.
The exercises I’ve selected for you will help support your goals of increased flexibility, strength and consistency.
Remember you can print this training plan or click on any image to see the instructions.
If you only have 15 minutes I don’t want you to rush through your stretching so it may make sense to warm up with exercises 1-5, stretch with exercises 15 -20 , and then alternate days doing exercises 6 -9 one day and then 10 -14 another day. Email me if this doesn’t make sense.
Exercise 1: No band needed. Get in a low squat and walk to the right 20 times then the left 20 times.
Exercise 2: Do for 1 Minute
Exercise 3: Do 10 each side
Exercise 4: 12 total
Exercise 5: 20 each side
Turn, Kick and Jump Training:
Exercise 6: 10 each side
E7: 8- 12 total
E8: 12 each side
E9: 12 each side (no band required)
Strength and Endurance Circuit:
Do Exercises 10 – 14
Each exercise for 40 seconds, rest for 20 seconds.
If you have time, do it twice.
Hold each exercise 15 – 20 for 30 – 60 seconds per side.