Leg Holds
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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Leg Holds
CATEGORY: Flexibility, Strength
LEVEL: Intermediate
EXERCISES: 15
Inspired by one of our very own members! Use this plan to train the deep abdominal muscles, their outer rotators for turn out and hips for extension of the leg. As you keep building that strength you can advance to no hands.
Do one time through:
- Cat Cow (10)
- Hip Flexor Stretch (30 seconds, each side)
- Half Frog Stretch (10, each side)
- Clam Shell (20)
- One Leg Hip Bridge (10, each side)
- Elevated Leg Pulse (20 total)
- Clam Shell (20, each side)
- One Leg Hip Bridge (10, each side)
- Elevated Leg Pulse (20 total)
- Abductor Lift (10, each side)
- Hip Flexion March (10, each side)
- Abductor Lift (10, each side)
- Hip Flexion March (10, each side)
- Passé Side Plank (10, each side)
- Shiva Squat (10, each side)
