Tight Hips

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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Tight Hips

CATEGORY: Flexibility, Warm Up
LEVEL: Beginner
EXERCISES: 7

This training plan is for your dancers who feel like their hips are tight or sore.

 

  1. Glute circles (10 each direction)
  2. Bridge slide out (20)
  3. Side lunge squat warm up
  4. Hip flexor stretch (Rock forward and back 8 times each leg)
  5. Half frog stretch (rock hips forward and back 8 times each leg)
  6. Half pigeon stretch (30 seconds each side)
  7. Butterfly stretch (30 seconds)
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Glute Circles
LEVEL: Beginner
CATEGORY: Power, Strength, Warm Up
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Bridge Slide Out
LEVEL: Advanced
CATEGORY: Strength
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Side Lunge Squat Warm Up
LEVEL: Intermediate
CATEGORY: Strength
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Hip Flexor Stretch
LEVEL: Beginner
CATEGORY: Flexibility, Warm Up
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Half Frog Stretch
LEVEL: Beginner
CATEGORY: Flexibility, Warm Up
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Half Pigeon Stretch
LEVEL: Beginner
CATEGORY: Flexibility, Warm Up
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Butterfly Stretch
LEVEL: Beginner
CATEGORY: Flexibility, Warm Up

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