Hello Sara and McKendree University Dancers!
Please find your custom training plan below.
Since you don’t have a lot of time for strength training I want you to take this plan – divide it in half and do exercises 1 – 5 on one day and exercises 6 – 10 the next and alternate throughout the week. Do these exercises after stretching before you dive into practice.
Remember you can print this training plan or click on any image to see the instructions.
Here you’ll find the full video of each exercise put together.
Exercise 1: Across the floor (band or no band)
Exercise 2: 12 Each side
Exercise 3: 8 each side
Exercise 4: 10 each side
E5: 12 each side (6 to flat foot, 6 to releve)
E6: 20 each side
E7: 10 each side
E8: 10 Each side
E9: 8 Each side
NOTE: You can also perform these exercises as a circuit. Do each exercise for 40 seconds, rest for 20 and if you have the time, repeat.