Summer Training Plan

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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Summer Training Plan

CATEGORY:
LEVEL: Intermediate
EXERCISES: 21

Before you jump into a training program

  • Schedule time in your week for training. 3 – 4 days for 30 minutes is a great place to start and you can mix and match upper body and lower body exercises at each session.
  • Get help from a trainer or online resource if you need extra help with form and ideas.
  • Grab a friend to make training more fun!

Repetitions and Sets:

  1. Banded shoulder press (15)
  2. Side plank rotation (10)
  3. Donkey kick burpee (10)
  4. Plank high five (12) 

REPEAT 3 TIMES

  1. Push back plank (8)
  2. Bicep curl (15)
  3. Tricep plank jack (8)

REPEAT 3 TIMES

  1. V-up (8)
  2. Boat (30 seconds)
  3. Plank leg lifts (12)

REPEAT 3 TIMES

  1. Leg lift (15)
  2. Banded Mountain climber (12)
  3. Hip Drill (12)
  4. Sliders (12 each leg)

REPEAT 3 TIMES

  1. Bridge (20)
  2. Banded monster walk (20)
  3. Split lunge jump (12)
  4. One Leg Deadlift (12 each leg)

REPEAT 3 TIMES

  1. Knee drive (12 each leg)
  2. Skater Hop (8 Each Leg)
  3. Passe extend. (12 each leg)

*option to come into releve each time

REPEAT 3 TIMES

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Banded Shoulder Press
LEVEL: Beginner
CATEGORY: Power, Strength, Warm Up
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Side Plank Rotation
LEVEL: Intermediate
CATEGORY: Balance, Partners, Power, Strength, Warm Up
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Donkey Kick Burpee
LEVEL: Advanced
CATEGORY: Endurance, Power, Strength
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Plank High Five
LEVEL: Beginner
CATEGORY: Partners, Power, Strength
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Push Back Plank
LEVEL: Advanced
CATEGORY: Power, Strength
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Banded Bicep Curl
LEVEL: Beginner
CATEGORY: Power, Strength, Warm Up
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Tricep Plank Jack
LEVEL: Advanced
CATEGORY: Balance, Power, Strength, Warm Up
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One Leg V-Up
LEVEL: Intermediate
CATEGORY: Balance, Strength, Warm Up
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Boat Pose
LEVEL: Intermediate
CATEGORY: Balance, Strength, Warm Up
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Plank Leg Lifts
LEVEL: Beginner
CATEGORY: Balance, Strength, Warm Up
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Straight Leg Hip Flexion
LEVEL: Beginner
CATEGORY: Balance, Power, Strength, Warm Up
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Banded Mountain Climber
LEVEL: Intermediate
CATEGORY: Balance, Power, Strength, Warm Up
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Hip Lift Drill
LEVEL: Beginner
CATEGORY: Power, Strength, Warm Up
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Slide Reverse Lunge
LEVEL: Intermediate
CATEGORY: Balance, Power, Strength
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Hamstring Lift
LEVEL: Beginner
CATEGORY: Power, Strength
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Banded Monster Walks
LEVEL: Beginner
CATEGORY: Power, Strength, Warm Up
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Split Lunge Jump
LEVEL: Intermediate
CATEGORY: Endurance, Power, Strength
||
One Leg Deadlift
LEVEL: Intermediate
CATEGORY: Balance, Power, Strength, Warm Up
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Knee Drive
LEVEL: Beginner
CATEGORY: Balance, Strength
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Skater Squat
LEVEL: Beginner
CATEGORY: Endurance, Power, Strength
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Passé Extend
LEVEL: Beginner
CATEGORY: Balance, Strength, Warm Up

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