Exercises
Alt Bridge Hamstring Curls – Glute/Hamstring Work
Co-activation of the hamstrings and glutes is always a winning combo! This move gets both plus a little coordination. Be sure to give it a
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Co-activation of the hamstrings and glutes is always a winning combo! This move gets both plus a little coordination. Be sure to give it a
Shoulders and upper back stability are needed to help with posture, ease of arm positions, and prevent injuries. This move will engage your core, lower
The core is obviously a very crucial part of any program and this is an extremely versatile move we include in some variation in many
Jumping and leg power/endurance is a crucial part of most dance. Help increase stamina and explosiveness with this move. Be sure to give it a
We put a lot of strain on our backs in dance, make sure your back can continue to handle it with the low back &
This is a great hip burner working on your single leg stability as well as strength isometrically and actively. Be sure to give it a
Body Weight Plank Variation – Easy to set up, hard to execute without extra movement. Simple yet effective move you can mix into your conditioning
Seated Band Row – Low Equipment Back, Shoulder, & Posture Builder Simple yet effective move you can mix into your conditioning. This is another move
SL RDL “Bad arabesque” Endless opportunities to advance this move for strengthening your hips, back, and balance. The first level of this move is in
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.
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!
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”
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”
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.
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.