Upper Body and Core

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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Upper Body and Core

CATEGORY: Strength
LEVEL: Advanced
EXERCISES: 6

If you’re working on your Pom technique or turn rotation, focusing on upper body and core could be the missing piece to your success. Do this training plan as a circuit to help your dancers increase their upper body muscle endurance for clean movements from beginning to end.

40 seconds on, rest for 20 seconds, once you complete all exercises rest 1 – 2 minutes and repeat two more times.

  1. Walking Lunge Shoulder Press
  2. Flutter Kick Shoulder Press
  3. Wide Row
  4. Scissor Slice Abs
  5. Banded Plank and Reach
  6. Push Up Hover
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Walking Lunge Shoulder Press
LEVEL: Intermediate
CATEGORY: Balance, Endurance, Power, Strength, Warm Up
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Flutter Kick Shoulder Press
LEVEL: Advanced
CATEGORY: Endurance, Strength
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Wide Row
LEVEL: Intermediate
CATEGORY: Strength
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Scissor Slice Abs
LEVEL: Advanced
CATEGORY: Strength
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Banded Plank and Reach
LEVEL: Advanced
CATEGORY: Strength
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Push Up Hover
LEVEL: Advanced
CATEGORY: Power, Strength, Uncategorized, Warm Up

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