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Winter 2021

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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Winter 2021

CATEGORY: Flexibility, Strength
LEVEL: Beginner
EXERCISES: 53

Post-Oireachtas conditioning

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Turn Out and Core Drill
LEVEL: Intermediate
CATEGORY: Power, Strength, Warm Up
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Cossack Squat
LEVEL: Beginner
CATEGORY: Strength
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Jumping Jack Step Out
LEVEL: Intermediate
CATEGORY: Endurance, Power, Strength, Warm Up
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Hip Opener
LEVEL: Beginner
CATEGORY: Flexibility
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Elevated Clam Shell
LEVEL: Intermediate
CATEGORY: Strength, Warm Up
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Mountain Climber Jump Squat
LEVEL: Intermediate
CATEGORY: Endurance
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Elevated Heel Taps
LEVEL: Beginner
CATEGORY: Balance, Strength, Warm Up
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Monster Hip Strength
LEVEL: Intermediate
CATEGORY: Power, Strength
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Jumping Jack Lunge
LEVEL: Intermediate
CATEGORY: Endurance, Strength
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Banded Turn Out
LEVEL: Intermediate
CATEGORY: Strength, Warm Up
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Adductor Drill
LEVEL: Beginner
CATEGORY: Strength
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Side Plank Leg Extension
LEVEL: Intermediate
CATEGORY: Strength
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Banded Donkey Kick
LEVEL: Intermediate
CATEGORY: 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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Banded Shuffle Squat Jump
LEVEL: Intermediate
CATEGORY: Power, Strength, Warm Up
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Winter 2021
LEVEL: Beginner
CATEGORY: Flexibility, Strength
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Banded Deadlift
LEVEL: Intermediate
CATEGORY: Strength
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Abductor Lift
LEVEL: Intermediate
CATEGORY: Strength, Warm Up
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Hip Flexion March
LEVEL: Intermediate
CATEGORY: Strength, Warm Up
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Super Glute Lift
LEVEL: Intermediate
CATEGORY: Strength, Warm Up
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Bosu One Leg Plank Push Back
LEVEL: Advanced
CATEGORY: Strength, Warm Up
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Adductor Slide
LEVEL: Intermediate
CATEGORY: Flexibility, Strength, Warm Up
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Frog Knee Abs
LEVEL: Advanced
CATEGORY: Power, Strength, Warm Up
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Winter 2021
LEVEL: Beginner
CATEGORY: Flexibility, Strength
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Duck Walk
LEVEL: Beginner
CATEGORY: Strength, Warm Up
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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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Squat Jump
LEVEL: Intermediate
CATEGORY: Endurance, Power
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Wall Sit Knee Pulse
LEVEL: Intermediate
CATEGORY: Endurance, Strength
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Glute Circles
LEVEL: Beginner
CATEGORY: Power, Strength, Warm Up
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Hamstring Curl
LEVEL: Beginner
CATEGORY: Strength
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Turn Out Drill
LEVEL: Beginner
CATEGORY: Warm Up
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Plié Rond De Jambe
LEVEL: Advanced
CATEGORY: Balance, Flexibility, Warm Up
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Winter 2021
LEVEL: Beginner
CATEGORY: Flexibility, Strength
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Yogi Squat
LEVEL: Beginner
CATEGORY: Flexibility, Power, Strength, Warm Up
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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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Hip Lift Drill
LEVEL: Beginner
CATEGORY: Power, Strength, Warm Up
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Core Leg Pulse
LEVEL: Intermediate
CATEGORY: Balance, Power, Strength, Warm Up
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Lower Ab Leg Extension
LEVEL: Intermediate
CATEGORY: Strength, Warm Up
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One Leg Deadlift
LEVEL: Intermediate
CATEGORY: Balance, Power, Strength, Warm Up
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Straight Leg Hip Flexion
LEVEL: Beginner
CATEGORY: Balance, Power, Strength, Warm Up
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Outer Hip Lifts
LEVEL: Intermediate
CATEGORY: Power, Strength, Warm Up
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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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Hamstring Stretch (Advanced)
LEVEL: Beginner
CATEGORY: Flexibility, Power, Strength, Warm Up
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180 Degree Jump
LEVEL: Beginner
CATEGORY: Endurance, Power, Strength
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Negative Straddle Stretch
LEVEL: Beginner
CATEGORY: Flexibility, Warm Up
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Clam Shell
LEVEL: Beginner
CATEGORY: Power, Strength, Warm Up
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Figure 4 Stretch
LEVEL: Beginner
CATEGORY: Flexibility, Warm Up
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Boat Pose
LEVEL: Intermediate
CATEGORY: Balance, Strength, Warm Up

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