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Limited time offer!

Get the Artistic Athlete Glute Tune-Up Program for $49 FREE

In this FREE and unique training program, you’ll get instant access to 9 glute-focused workouts designed to boost stability, improve control, build power, and increase your glute activation.

 

Take your body and performance to the next level with video descriptions, demonstrations, and downloadable content designed to fit into your schedule and help you fulfill your true potential. Just download our mobile app or access our online portal to get started!

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(We’ll send you everything you need to get started!)

Download This FREE Glute Workout Program Today & Take The First Step On Your Journey To Superior Dance Ability & Performance!

Here’s everything you get...

  • 9 Glute-Focused Workouts – Deliver that standout performance and improve your power, stability and control with these simple, 15-minute workouts.
  • Strategies To Prevent Injuries – Become a healthier, stronger dancer with these proven strategies to reduce hip pinching, snapping, and other leg injuries.
  • Workout PDF – Save your workouts to your device and always have the info you need to reduce hip snapping, improve flexibility, and boost jump height.
  • Bonus Cross Training Workouts – Get access to 2 more intense, full-body workouts to improve your fitness and strength outside of rehearsals or classes.
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Thanks To This FREE Workout Program, Artistic Athletes Everywhere Are Optimizing Their Body & Elevating Their Performance

DPT’s glute tune-up is an amazing recalibration tool to have in my back pocket as an artistic athlete. As someone who is very hypermobile with very shallow hip sockets, it’s easy for me to slip into an anterior pelvic tilt and dump into my low back and quads, which then turns off the glutes and makes dancing a struggle. This program helps me immensely to keep my glutes firing and to keep the muscles of my hip area working in a more balanced way. I highly recommend the glute tune-up to all artistic athletes, whether you are a student or a professional.
Lauren Stenroos
Cleveland Ballet
Before starting DPT’s Glute tone up program I had the same few glute exercises that I would gravitate towards. This program broadened my workouts/warm-ups with cool new exercises and kept things fresh and effective. I loved that the circuits got the whole body involved while maintaining a focus on glutes. Highly recommend!
Sareen Tchekmedyian

Are You Ready To Get Your Glutes Firing?

By downloading this FREE and unique training program, your next standout performance is within reach. Improve your glute strength and control with simple, targeted exercises from a Doctor of Physiotherapy.

Start Now For FREE

(We’ll send you everything you need to get started!)

Start Now for FREE

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Group Information and Equipment Guidelines

Review the information below to find out which track is the right one for you. You can also watch this video that walks you through the options.

Once you have chosen your track you can submit the form at the bottom of this page. Select one and only one option, please.

Play Video

Group 1:

If you have access to equipment such as free weights, any cardio equipment (rower, stairs, treadmill, bike, etc.), and other things common in a fitness center, “Group 1” is for you!

  • You could also run rather than use cardio equipment
  • Options to include steps, med balls, etc. included, but these are optional

Group 2:

If you’re primarily doing this at home, with resistance bands (though a few small weights can easily be added if you have them), but still can use stairs, bike, run, or have some cardio equipment access, select “Group 2”

Group 3:

Lastly, If you don’t like to run, and don’t have access to any cardio (no stairs, bikes, or lap pools) then the last option is for you! “Group 3”

  • You will still get cardio, but in the form of exercises, you can do in a single room. This option was made specifically for COVID and people who can’t easily get outside.

Group 4:

This program is made specifically for the demands of male dancers, taking into account some extra work for upper body to support partnering, extra stability for the lower back, etc. This option is similar to group 1 in terms of equipment need.

  • If you need a band only option, please consider the co-ed options of group 2 or 3.” If you need a band only option, please consider the co-ed options of group 2 or 3.

No track is better than the other, you will get results regardless. You can find more information about the equipment requirements for each track by scrolling down.

Equipment Guidelines

Group 1: NSNH Full

Required

Weights:

  • Medium to heavy dumbbells (anywhere from 10-50 lbs depending on experience)

Bands:

  • Strong Resistance bands that can be short loops or long for different exercises
  • Plus an anchor to hold it in place
  • Cable machine would also work

Cardio:

  • Either access to equipment (any of the following: pool, bike, treadmill, rower, stair stepper, elliptical)
  • Or space to run, actual stairs, or a bike a safe space to ride it

Recommended

Squat Rack and/or Suspension Trainer

  • Squat Rack and barbell could be used instead of suspension trainer (not just for putting the weight on your back, but also movements where you may hold on the the weight in the rack)
  • If neither available, band alternatives are provided

Misc:

  • Stability Ball
    • Sliders or a towel on smooth floor can work as well
  • Box/Step/Sturdy bench to step or jump on

Optional

Weights:

  • Medicine balls
  • Kettlebells can be used or substituted for other weights
  • Squat rack and barbell for adding increased challenge to some movements

Group 2: NSNH Home + Cardio

Required

Bands:

  • Strong Resistance bands that can be short loops or long for different exercises
    • Plus an anchor to hold it in place
  • Cable machine would also work

Cardio:

  • Either access to equipment (any of the following: pool, bike, treadmill, rower, stair stepper, elliptical)
  • Or space to run, actual stairs, or a bike a safe space to ride it

Recommended

Misc:

  • Stability Ball
    • Sliders or a towel on smooth floor can work as well
  • Box/Step/Sturdy bench to step or jump on

Optional

Weights:

  • If you get dumbbells, barbells, etc. you can easily add them into this program. 
  • Medicine balls

Group 3: NSNH Home Only

Required

Bands:

  • Strong Resistance bands that can be short loops or long for different exercises
  • Plus an anchor to hold it in place
  • Cable machine would also work

Cardio:

  • Due to COVID-19 some people have to space to go outdoors or access to equipment. This program will take away traditional cardio work, and replace it with exercises you can do with a band or just bodyweight in any room. 
  • If you enjoy running, biking, or swimming (and have access to it regularly) we recommend group 2)

Recommended

Misc:

  • Stability Ball
    • Sliders or a towel on smooth floor can work as well
  • Box/Step/Sturdy bench to step or jump on

Optional

Weights:

  • If you get dumbbells, barbells, etc. you can easily add them into this program. 
  • This program is a better option if don’t often have access
  • Medicine balls

Group 4: NSNH Men

Group 4: NSNH Men

Required

Weights:

  • Medium to heavy dumbbells (anywhere from 10-50 lbs depending on experience)

Bands:

  • Strong Resistance bands that can be short loops or long for different exercises
  • Plus an anchor to hold it in place
  • Cable machine would also work

Cardio:

  • Either access to equipment (any of the following: pool, bike, treadmill, rower, stair stepper, elliptical)
  • Or space to run, actual stairs, or a bike a safe space to ride it

Recommended

Squat Rack and/or Suspension Trainer

  • Squat Rack and barbell could be used instead of suspension trainer (not just for putting the weight on your back, but also movements where you may hold on the the weight in the rack)
  • If neither available, band alternatives are provided

Misc:

  • Stability Ball
    • Sliders or a towel on smooth floor can work as well
  • Box/Step/Sturdy bench to step or jump on

Optional

Weights:

  • Medicine balls
  • Kettlebells can be used or substituted for other weights
  • Squat rack and barbell for adding increased challenge to some movements

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