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Pcepdance

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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Pcepdance

CATEGORY:
LEVEL: Beginner
EXERCISES: 18

All exercises can be done with a boot and will promote full body strength.

Do not need to use bosu ball.

Exercise 1-3  are a dynamic warm up. Do 12 of each, twice.

Then Stretch

Workout follows.

Do each as a circuit for 30 – 40 seconds and then rest 20 seconds.

Feel free to split the circuit in half to make two training plans.

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Advanced Bird Dog
LEVEL: Advanced
CATEGORY: Balance, Warm Up
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Modified Push Up
LEVEL: Beginner
CATEGORY: Power, Strength, Warm Up
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Dead Bug
LEVEL: Beginner
CATEGORY: Balance, Power, Strength, Warm Up
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Cobra Pose
LEVEL: Beginner
CATEGORY: Flexibility, Warm Up
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Figure 4 Stretch
LEVEL: Beginner
CATEGORY: Flexibility, Warm Up
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Half Frog Stretch
LEVEL: Beginner
CATEGORY: Flexibility, Warm Up
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Butterfly Stretch
LEVEL: Beginner
CATEGORY: Flexibility, Warm Up
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Hamstring Stretch (Advanced)
LEVEL: Beginner
CATEGORY: Flexibility, Power, Strength, Warm Up
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Negative Straddle Stretch
LEVEL: Intermediate
CATEGORY: Flexibility, Warm Up
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Hip Bridge
LEVEL: Beginner
CATEGORY: Strength, Warm Up
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Pcepdance
LEVEL: Beginner
CATEGORY: Not Categorized
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Elevated Leg Pulse
LEVEL: Intermediate
CATEGORY: Strength
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Hamstring Curl
LEVEL: Intermediate
CATEGORY: Strength
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Banded Shoulder Press
LEVEL: Beginner
CATEGORY: Power, Strength, Warm Up
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One Leg V-Up
LEVEL: Intermediate
CATEGORY: Balance, Strength, Warm Up
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Banded Bicep Curl
LEVEL: Beginner
CATEGORY: Power, Strength, Warm Up
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Figure 8 Abs
LEVEL: Intermediate
CATEGORY: Strength
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Tick Tock Arms
LEVEL: Beginner
CATEGORY: Strength, Warm Up

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