Rookie Workout Plan (Year 1)

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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Rookie Workout Plan (Year 1)

CATEGORY: Balance, Endurance, Flexibility, Power, Strength, Warm Up
LEVEL: Beginner
EXERCISES: 13

This plan is for rookie BDT Dancers (entering year 1 as a Bomber Dancer)

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Lunge Kick Back
LEVEL: Beginner
CATEGORY: Balance, Endurance, Power, Strength, Warm Up
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Lunge Knee Tuck
LEVEL: Beginner
CATEGORY: Balance, Endurance, Power, Warm Up
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Wheel Pose
LEVEL: Beginner
CATEGORY: Flexibility, Warm Up
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Jumping Jacks
LEVEL: Beginner
CATEGORY: Endurance, Warm Up
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Star Burpee
LEVEL: Beginner
CATEGORY: Endurance, Power, Strength
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Plank Variations
LEVEL: Beginner
CATEGORY: Balance, Power, Strength, Warm Up
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Turn Out Drill
LEVEL: Beginner
CATEGORY: Warm Up
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Balance Challenge: 1
LEVEL: Beginner
CATEGORY: Balance, Strength, Warm Up
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Wide to Narrow Squat Jump
LEVEL: Beginner
CATEGORY: Endurance, Power, Strength
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Assisted Splits
LEVEL: Beginner
CATEGORY: Flexibility, Warm Up
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Rookie Workout Plan (Year 1)
LEVEL: Beginner
CATEGORY: Balance, Endurance, Flexibility, Power, Strength, Warm Up
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Modified Push Up
LEVEL: Beginner
CATEGORY: Power, Strength, Warm Up
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Plank Leg Lifts
LEVEL: Beginner
CATEGORY: Balance, Strength, Warm Up

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