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Band Only Conditioning Circuit

Grab a band and give this tough full body workout a try!

Work It Wednesday will feature a new workout for you every week, especially beneficial for our dancers!

Another peek at a circuit we’ve used in summer conditioning, with some talented ladies of BSDA doing the work here. Set timer for 40 secs of work and 20 secs of rest, 4-5 rounds for full body session.

Pike with Knee Drive/Hand Tap: Start in a plank, then pike hips up with straight spine, reaching one arm to opposite leg. Then back to plank & drive that knee to the hand that just tapped it. Repeat alternating sides.

SL Jumps: Featured previously, this exercise helps build single leg power. One foot stays on the step, pushing from it and driving other knee up. Repeat full time on one leg, then go to the other leg during the next interval.

Body Saw: Can be done simply in a plank rocking back & forth, or with socks/towel on tile, or with slider as shown. Keep core braced and don’t let lower back dip down as slowly push feet away from hands.

SL Band Rotation: We did it with partners though you can do it with a band anchored to anything as well. On one leg try to pull the band away from the anchor (rotating shoulders) then return to start. Hold start position as partner rotates away.

Work It Wednesday will feature a new workout for you weekly to try! Tested with our dancers & by us!

To keep up with the workouts, follow along here or on any of our social media platforms.

Scott DPT
#BeyondCrunchesandPilés

 

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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.

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

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