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LOWER BODY

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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LOWER BODY

CATEGORY: Power, Strength
LEVEL: Advanced
EXERCISES: 74
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Combo – Banded Lower Body
LEVEL: Intermediate
CATEGORY: Endurance, Power, Strength, Warm Up
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Single Leg Deadlift Direction Challenge
LEVEL: Intermediate
CATEGORY: Balance, Power, Strength, Warm Up
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Hover Glute Kick Back
LEVEL: Intermediate
CATEGORY: Strength
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Combo – Balance and Ankles
LEVEL: Beginner
CATEGORY: Balance, Strength, Warm Up
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Balance Challenge 3
LEVEL: Advanced
CATEGORY: Balance, Strength, Warm Up
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Combo – Banded Full Body Warm Up
LEVEL: Intermediate
CATEGORY: Strength, Warm Up
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Standing Abduction Banded
LEVEL: Advanced
CATEGORY: Strength
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Criss Cross Squat Jump
LEVEL: Advanced
CATEGORY: Endurance, Power, Strength
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Partner Split Squat
LEVEL: Advanced
CATEGORY: Balance, Partners, Power, Strength
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Full Length Workout: Kick Height
LEVEL: Advanced
CATEGORY: Full Workout, Power, Strength
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Hover Plank Kick Back
LEVEL: Advanced
CATEGORY: Balance, Strength
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Dynamic Warm Up Series
LEVEL: Advanced
CATEGORY: Strength, Warm Up
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Wide To Narrow Double Hop
LEVEL: Advanced
CATEGORY: Endurance, Power, Strength
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Bosu Lunge to Passé
LEVEL: Advanced
CATEGORY: Balance, Warm Up
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Hover Fire Hydrant
LEVEL: Advanced
CATEGORY: Balance, Strength
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Advanced Split Squat
LEVEL: Advanced
CATEGORY: Balance, Partners, Strength
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Hip Bridge Advanced
LEVEL: Advanced
CATEGORY: Power, Strength
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Plié Rond De Jambe
LEVEL: Advanced
CATEGORY: Balance, Flexibility, Warm Up
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Partner Split Squat
LEVEL: Advanced
CATEGORY: Balance, Partners, Power, Strength
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Partner Plank and Squat
LEVEL: Advanced
CATEGORY: Partners, Power, Strength
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Half Russian
LEVEL: Advanced
CATEGORY: Endurance, Power, Strength
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Partner Leg Press
LEVEL: Advanced
CATEGORY: Partners, Power, Strength
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Partner Squat Hip Thrust
LEVEL: Advanced
CATEGORY: Partners, Power, Strength
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Hover Glute Kick Back
LEVEL: Intermediate
CATEGORY: Strength
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Combo – Squat Lunge
LEVEL: Intermediate
CATEGORY: Endurance, Strength
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Advanced Skater Squat
LEVEL: Intermediate
CATEGORY: Power, Strength
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Banded Jumping Jack
LEVEL: Intermediate
CATEGORY: Endurance, Strength, Uncategorized, Warm Up
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Standing Hip March
LEVEL: Intermediate
CATEGORY: Strength
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Seated Hip Strength Drill 1
LEVEL: Intermediate
CATEGORY: Strength
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Partner Pistol Squat
LEVEL: Intermediate
CATEGORY: Balance, Partners, Power, Strength, Warm Up
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Jumping Jack Step Out
LEVEL: Intermediate
CATEGORY: Endurance, Power, Strength, Warm Up
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Banded Curtsy Squat
LEVEL: Intermediate
CATEGORY: Power, Strength, Warm Up
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Squat Reverse Lunge
LEVEL: Intermediate
CATEGORY: Strength
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Elevated Clam Shell
LEVEL: Intermediate
CATEGORY: Strength, Warm Up
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Mountain Climber Jump Squat
LEVEL: Intermediate
CATEGORY: Endurance
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Monster Hip Strength
LEVEL: Intermediate
CATEGORY: Power, Strength
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Jumping Jack Lunge
LEVEL: Intermediate
CATEGORY: Endurance, Strength
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Side Lunge Squat Warm Up
LEVEL: Intermediate
CATEGORY: Strength
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Squat Kicks
LEVEL: Intermediate
CATEGORY: Power, Strength
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Banded Donkey Kick
LEVEL: Intermediate
CATEGORY: Strength
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Walking Lunge Squat Warm Up
LEVEL: Intermediate
CATEGORY: Strength, Warm Up
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Banded Shuffle Squat Jump
LEVEL: Intermediate
CATEGORY: Power, Strength, Warm Up
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Banded Bridge Step Out
LEVEL: Intermediate
CATEGORY: Power, Strength
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Banded Deadlift
LEVEL: Intermediate
CATEGORY: Strength
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Abductor Lift
LEVEL: Intermediate
CATEGORY: Strength, Warm Up
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Super Glute Lift
LEVEL: Intermediate
CATEGORY: Strength, Warm Up
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Hip Flexion March
LEVEL: Intermediate
CATEGORY: Strength, Warm Up
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Adductor Slide
LEVEL: Intermediate
CATEGORY: Flexibility, Strength, Warm Up
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Double Hop Sumo Lunge
LEVEL: Intermediate
CATEGORY: Power, Strength
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Narrow Split Lunge
LEVEL: Intermediate
CATEGORY: Balance, Power, Warm Up
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Shiva Squat
LEVEL: Intermediate
CATEGORY: Strength, Warm Up
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Lunge Around the World
LEVEL: Intermediate
CATEGORY: Strength
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Tick Tock Hips
LEVEL: Intermediate
CATEGORY: Strength, Warm Up
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Deadlift Floor Tap
LEVEL: Intermediate
CATEGORY: Balance, Strength
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Squat Jump
LEVEL: Intermediate
CATEGORY: Endurance, Power
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Lunge Air Plane
LEVEL: Intermediate
CATEGORY: Balance, Strength, Warm Up
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Narrow Squat Pulse
LEVEL: Intermediate
CATEGORY: Balance, Strength, Warm Up
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Partner Lunge High Knee
LEVEL: Intermediate
CATEGORY: Balance, Endurance, Partners, Power, Warm Up
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Wall Sit Toe Taps
LEVEL: Intermediate
CATEGORY: Endurance, Strength, Warm Up
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Wall Sit Knee Tap
LEVEL: Intermediate
CATEGORY: Endurance, Strength
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Wall Sit Knee Pulse
LEVEL: Intermediate
CATEGORY: Endurance, Strength
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One Leg Deadlift
LEVEL: Intermediate
CATEGORY: Balance, Power, Strength, Warm Up
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Wide to Narrow Reverse Lunge
LEVEL: Intermediate
CATEGORY: Balance, Endurance, Power, Strength
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Partner Wall Sit/ High Knees
LEVEL: Intermediate
CATEGORY: Endurance, Partners, Power, Strength, Warm Up
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Outer Hip Lifts
LEVEL: Intermediate
CATEGORY: Power, Strength, Warm Up
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Power Jack
LEVEL: Intermediate
CATEGORY: Endurance, Partners, Power, Strength
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Bosu Ball Squat
LEVEL: Intermediate
CATEGORY: Balance, Power, Strength
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Sumo Squat Pulse
LEVEL: Intermediate
CATEGORY: Balance, Power, Strength, Warm Up
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Running Man Burpee
LEVEL: Intermediate
CATEGORY: Endurance, Power, Strength
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Split Lunge Jump
LEVEL: Intermediate
CATEGORY: Endurance, Power, Strength
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Slide Reverse Lunge
LEVEL: Intermediate
CATEGORY: Balance, Power, Strength
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Up Down Tuck Jump
LEVEL: Intermediate
CATEGORY: Endurance, Power, Strength
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Negative Straddle Stretch
LEVEL: Beginner
CATEGORY: Flexibility, Warm Up
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One Leg Hip Bridge
LEVEL: Intermediate
CATEGORY: Power, Strength, Warm Up

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