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:

  1. Cat Cow (10)
  2. Hip Flexor Stretch (30 seconds, each side)
  3. Half Frog Stretch (10, each side)
  4. Clam Shell (20)
  5. One Leg Hip Bridge (10, each side)
  6. Elevated Leg Pulse (20 total)
  7. Clam Shell (20, each side)
  8. One Leg Hip Bridge (10, each side)
  9. Elevated Leg Pulse (20 total)
  10. Abductor Lift (10, each side)
  11. Hip Flexion March (10, each side)
  12. Abductor Lift (10, each side)
  13. Hip Flexion March (10, each side)
  14. Passé Side Plank (10, each side)
  15. Shiva Squat (10, each side)
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Cat / Cow
LEVEL: Beginner
CATEGORY: Flexibility, Warm Up
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Hip Flexor Stretch
LEVEL: Beginner
CATEGORY: Flexibility, Warm Up
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Half Frog Stretch
LEVEL: Beginner
CATEGORY: Flexibility, Warm Up
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Clam Shell
LEVEL: Beginner
CATEGORY: Power, Strength, Warm Up
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One Leg Hip Bridge
LEVEL: Intermediate
CATEGORY: Power, Strength, Warm Up
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Elevated Leg Pulse
LEVEL: Intermediate
CATEGORY: Strength
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Clam Shell
LEVEL: Beginner
CATEGORY: Power, Strength, Warm Up
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One Leg Hip Bridge
LEVEL: Intermediate
CATEGORY: Power, Strength, Warm Up
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Elevated Leg Pulse
LEVEL: Intermediate
CATEGORY: Strength
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Abductor Lift
LEVEL: Intermediate
CATEGORY: Strength, Warm Up
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Hip Flexion March
LEVEL: Intermediate
CATEGORY: Strength, Warm Up
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Abductor Lift
LEVEL: Intermediate
CATEGORY: Strength, Warm Up
||
Hip Flexion March
LEVEL: Intermediate
CATEGORY: Strength, Warm Up
||
Passé Side Plank
LEVEL: Advanced
CATEGORY: Flexibility, Strength, Warm Up
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Shiva Squat
LEVEL: Intermediate
CATEGORY: Strength, Warm Up

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