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Strength and Flexibility Circuit

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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Strength and Flexibility Circuit

CATEGORY: Flexibility, Strength, Warm Up
LEVEL: Beginner
EXERCISES: 6

Tight hamstrings and hips? Could be due to weak glutes or low backs that don’t engage when they need to. The best way to engage muscles properly? You guessed it- strength training. 

  1. Lateral lunge (12 reps, 3 rounds)
  2. Shiva squat (12 reps, 3 rounds)
  3. Sumo walk (10 forward, 10 backward, 3 times)
  4. lunge air plane (12 reps, 3 rounds)
  5. Yogi squat (12 reps, 3 rounds)
  6. Down dog jack (12 reps, 3 rounds)
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Lateral Lunge
LEVEL: Intermediate
CATEGORY: Balance, Flexibility, Strength, Warm Up
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Shiva Squat
LEVEL: Intermediate
CATEGORY: Strength, Warm Up
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Sumo Walk
LEVEL: Beginner
CATEGORY: Strength, Warm Up
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Lunge Air Plane
LEVEL: Intermediate
CATEGORY: Balance, Strength, Warm Up
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Yogi Squat
LEVEL: Beginner
CATEGORY: Flexibility, Power, Strength, Warm Up
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Down Dog Jack
LEVEL: Advanced
CATEGORY: Endurance, Flexibility, Strength

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