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Training

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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Training

CATEGORY: Balance, Endurance, Flexibility, Partners, Power, Strength, Warm Up
LEVEL: Beginner
EXERCISES: 113
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Elevated Heel Taps
LEVEL: Beginner
CATEGORY: Balance, Strength, Warm Up
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Lateral Skip
LEVEL: Intermediate
CATEGORY: Balance, Strength
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Lunge One Leg Deadlift
LEVEL: Intermediate
CATEGORY: Balance, Strength
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Balance Challenge: 1
LEVEL: Beginner
CATEGORY: Balance, Strength, Warm Up
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Turn Technique Drill
LEVEL: Beginner
CATEGORY: Balance, Warm Up
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Hip Opener
LEVEL: Beginner
CATEGORY: Flexibility
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Mountain Climber Jump Squat
LEVEL: Intermediate
CATEGORY: Endurance
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Dolphin Push Up
LEVEL: Intermediate
CATEGORY: Strength
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Advanced Plank to Hover
LEVEL: Advanced
CATEGORY: Strength
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Banded Turn Out
LEVEL: Intermediate
CATEGORY: Strength, Warm Up
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Side Lunge Squat Warm Up
LEVEL: Intermediate
CATEGORY: Strength
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Training
LEVEL: Beginner
CATEGORY: Balance, Endurance, Flexibility, Partners, Power, Strength, Warm Up
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Squat Kicks
LEVEL: Intermediate
CATEGORY: Power, Strength
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Scissor Slice Abs
LEVEL: Advanced
CATEGORY: Strength
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Elevated Leg Pulse
LEVEL: Intermediate
CATEGORY: Strength
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Inch Worm Push Up
LEVEL: Intermediate
CATEGORY: Warm Up
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Adductor Drill
LEVEL: Beginner
CATEGORY: Strength
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Super Glute Lift
LEVEL: Intermediate
CATEGORY: Strength, Warm Up
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Hip Flexion March
LEVEL: Intermediate
CATEGORY: Strength, Warm Up
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Turn Technique Drill
LEVEL: Beginner
CATEGORY: Balance, Warm Up
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Frog Knee Abs
LEVEL: Advanced
CATEGORY: Power, Strength, Warm Up
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Adductor Slide
LEVEL: Intermediate
CATEGORY: Flexibility, Strength, Warm Up
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Double Hop Sumo Lunge
LEVEL: Intermediate
CATEGORY: Power, Strength
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Plank Cross Over
LEVEL: Intermediate
CATEGORY: Strength, Warm Up
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Lunge, Curl, Squat and Press
LEVEL: Intermediate
CATEGORY: Strength
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Training
LEVEL: Beginner
CATEGORY: Balance, Endurance, Flexibility, Partners, Power, Strength, Warm Up
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Plank Around the World
LEVEL: Intermediate
CATEGORY: Power
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Shiva Squat
LEVEL: Intermediate
CATEGORY: Strength, Warm Up
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Partner Reverse Crunch
LEVEL: Intermediate
CATEGORY: Partners, Strength
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Partner Pike Plank Advanced
LEVEL: Advanced
CATEGORY: Partners, Strength, Warm Up
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Sumo Walk
LEVEL: Beginner
CATEGORY: Strength, Warm Up
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Pike Slide and Reach
LEVEL: Intermediate
CATEGORY: Strength
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Lunge Around the World
LEVEL: Intermediate
CATEGORY: Strength
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Tick Tock Hips
LEVEL: Intermediate
CATEGORY: Strength, Warm Up
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Figure 8 Abs
LEVEL: Intermediate
CATEGORY: Strength
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Deadlift Floor Tap
LEVEL: Intermediate
CATEGORY: Balance, Strength
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Partner Lunge and Boat
LEVEL: Intermediate
CATEGORY: Balance, Partners, Strength
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Flutter Kick Shoulder Press
LEVEL: Advanced
CATEGORY: Endurance, Strength
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Partner Squat and Push Up
LEVEL: Intermediate
CATEGORY: Balance, Endurance, Partners, Strength
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Advanced Push Up
LEVEL: Advanced
CATEGORY: Strength
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Lunge Air Plane
LEVEL: Intermediate
CATEGORY: Balance, Strength, Warm Up
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Down Dog Jack
LEVEL: Advanced
CATEGORY: Endurance, Flexibility, Strength
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Partner Lunge High Knee
LEVEL: Intermediate
CATEGORY: Balance, Endurance, Partners, Power, Warm Up
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Wall Sit Toe Taps
LEVEL: Intermediate
CATEGORY: Endurance, Strength, Warm Up
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Wall Sit Knee Tap
LEVEL: Intermediate
CATEGORY: Endurance, Strength
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Wall Sit Knee Pulse
LEVEL: Intermediate
CATEGORY: Endurance, Strength
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Advanced Pigeon Stretch
LEVEL: Beginner
CATEGORY: Flexibility, Warm Up
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Speed Bag Jump
LEVEL: Intermediate
CATEGORY: Endurance, Power, Warm Up
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One Leg Skip
LEVEL: Beginner
CATEGORY: Endurance, Power, Warm Up
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Glute Circles
LEVEL: Beginner
CATEGORY: Power, Strength, Warm Up
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Hover Extend
LEVEL: Intermediate
CATEGORY: Balance, Strength, Warm Up
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Relevé Tondue
LEVEL: Intermediate
CATEGORY: Balance, Warm Up
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Calf Raise Arm Circles
LEVEL: Beginner
CATEGORY: Balance, Warm Up
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Tricep Dip Toe Tap
LEVEL: Advanced
CATEGORY: Power, Strength, Warm Up
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Fast Feet
LEVEL: Beginner
CATEGORY: Endurance, Warm Up
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Squat High Five
LEVEL: Beginner
CATEGORY: Partners, Strength
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Forced Arch Curl
LEVEL: Advanced
CATEGORY: Balance, Strength
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Bowler Squat
LEVEL: Intermediate
CATEGORY: Balance, Strength
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Turn Out Drill
LEVEL: Beginner
CATEGORY: Warm Up
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Bridge Slide Out
LEVEL: Advanced
CATEGORY: Strength
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Lunge Twist
LEVEL: Intermediate
CATEGORY: Balance, Power, Strength
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Advanced Shoulder Press
LEVEL: Advanced
CATEGORY: Partners, Strength
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Partner Row
LEVEL: Advanced
CATEGORY: Partners, Strength
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Shoulder Fly
LEVEL: Intermediate
CATEGORY: Warm Up
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Knee Hug
LEVEL: Advanced
CATEGORY: Endurance, Strength
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Tick Tock Arms
LEVEL: Beginner
CATEGORY: Strength, Warm Up
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Training
LEVEL: Beginner
CATEGORY: Balance, Endurance, Flexibility, Partners, Power, Strength, Warm Up
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Renegade Row
LEVEL: Intermediate
CATEGORY: Strength
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Half Frog Stretch
LEVEL: Beginner
CATEGORY: Flexibility, Warm Up
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V-Cross Crunch
LEVEL: Advanced
CATEGORY: Strength, Warm Up
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Wheel Pose
LEVEL: Beginner
CATEGORY: Flexibility, Warm Up
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Bow Pose
LEVEL: Beginner
CATEGORY: Flexibility, Warm Up
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Hip Lift Drill
LEVEL: Beginner
CATEGORY: Power, Strength, Warm Up
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Lower Ab Leg Extension
LEVEL: Intermediate
CATEGORY: Strength, Warm Up
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Core Leg Pulse
LEVEL: Intermediate
CATEGORY: Balance, Power, Strength, Warm Up
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Diagonal Mountain Climber Plank Jack
LEVEL: Advanced
CATEGORY: Balance, Endurance, Power, Strength, Warm Up
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Dead Bug
LEVEL: Beginner
CATEGORY: Balance, Power, Strength, Warm Up
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Partner Wall Sit / Plank
LEVEL: Advanced
CATEGORY: Balance, Partners, Power, Strength, Warm Up
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Partner Wall Sit/ High Knees
LEVEL: Intermediate
CATEGORY: Endurance, Partners, Power, Strength, Warm Up
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Partner Over Under
LEVEL: Intermediate
CATEGORY: Balance, Partners, Power, Strength, Warm Up
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Partner Super Man
LEVEL: Beginner
CATEGORY: Balance, Flexibility, Partners, Power, Strength, Warm Up
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Partner Squat and Rotate
LEVEL: Beginner
CATEGORY: Balance, Partners, Power, Strength, Warm Up
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Partner Pistol Squat
LEVEL: Intermediate
CATEGORY: Balance, Partners, Power, Strength, Warm Up
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Plank and Hop
LEVEL: Intermediate
CATEGORY: Endurance, Partners, Power, Strength
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Power Jack
LEVEL: Intermediate
CATEGORY: Endurance, Partners, Power, Strength
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Leg Swings
LEVEL: Beginner
CATEGORY: Balance, Strength, Warm Up
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Assisted Splits
LEVEL: Beginner
CATEGORY: Flexibility, Warm Up
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Cobra Pose
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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Low Back Stretch
LEVEL: Beginner
CATEGORY: Flexibility, Warm Up
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180 Degree Jump
LEVEL: Beginner
CATEGORY: Endurance, Power, Strength
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Partner Leg Throw
LEVEL: Intermediate
CATEGORY: Balance, Partners, Power, Strength, Warm Up
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Negative Straddle Stretch
LEVEL: Intermediate
CATEGORY: Flexibility, Warm Up
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Pike Plank
LEVEL: Intermediate
CATEGORY: Balance, Endurance, Power, Strength
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One Leg V-Up
LEVEL: Intermediate
CATEGORY: Balance, Strength, Warm Up
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Butterfly Stretch
LEVEL: Beginner
CATEGORY: Flexibility, Warm Up
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Plank Leg Lifts
LEVEL: Beginner
CATEGORY: Balance, Strength, Warm Up
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Push Back Plank
LEVEL: Advanced
CATEGORY: Power, Strength
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Figure 4 Stretch
LEVEL: Beginner
CATEGORY: Flexibility, Warm Up
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Spinal Twist Stretch
LEVEL: Beginner
CATEGORY: Flexibility, Warm Up
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Half Pigeon Stretch
LEVEL: Beginner
CATEGORY: Flexibility, Warm Up
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Hundreds
LEVEL: Beginner
CATEGORY: Balance, Strength, Warm Up
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Training
LEVEL: Beginner
CATEGORY: Balance, Endurance, Flexibility, Partners, Power, Strength, Warm Up
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Hamstring Lift
LEVEL: Beginner
CATEGORY: Power, Strength
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Partner Leg Press
LEVEL: Advanced
CATEGORY: Partners, Power, Strength
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Partner Squat Hip Thrust
LEVEL: Advanced
CATEGORY: Partners, Power, Strength
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One Leg Hip Bridge
LEVEL: Intermediate
CATEGORY: Power, Strength, Warm Up
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Boat Pose
LEVEL: Intermediate
CATEGORY: Balance, Strength, Warm Up
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Wall Sit
LEVEL: Beginner
CATEGORY: Strength, Warm Up
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Cat / Cow
LEVEL: Beginner
CATEGORY: Flexibility, Warm Up
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Crunch and Punch
LEVEL: Intermediate
CATEGORY: Partners, Strength
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Passé Extend
LEVEL: Beginner
CATEGORY: Balance, Strength, Warm Up
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Knee Drive
LEVEL: Beginner
CATEGORY: Balance, Strength

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