Full Body Bands Waterfront Workout

All you need is a band (well & maybe a kettlebell) to do this week’s workout, demonstrated by Ryoko Sadoshima & Bette Sykes of the Sarasota Ballet.

Work It Wednesday will feature a new dance specific workout for you every week!

Here’s a simple but effective workout we designed for Bette & Ryoko. Just grab a theraband & if feeling good, a kettlebell for the bonus exercise. Set your HIIT timer set for 30 secs work/15 seconds rest. 4-5 rounds through for technically 7-8 exercises.

SL RDL Band Row: Continue to work hip stability with added time under tension as well as bonus upper body work. Slowly bend forward keeping hip from rotating & allowing bend in stance leg. At bottom, hold position to pull band up, squeezing shoulder blade back/down. If too easy grab lower on the band. 30 secs for each side.

Side Plank w/ Leg Reach: Side plank holding your hips away from the ground. Without letting shoulders rotate, lift top leg up & reach forward then behind you. Hips can rotate slightly, but don’t let them dip towards the ground. Again, 30 secs for each side.

Lateral Lunges: Activate the full hip with a wide step to the side, parallel or slightly turned out. As lean towards leading leg be sure to push your hips back, knees track your toes, & go as low as comfortable. Pull your body up to your lead leg & repeat. 30 secs for each direction.

Bear Crawl: Core + Shoulders! Flat back, good scapular position, on toes, with knees just above the ground. Slowly walk forward not letting your spine overextend or rotate side to side. Focus on pulling ribs & pelvis towards each other for increased core activation. Only 30 secs for this.

KB Swing Bonus: If you have a kettlebell, comfortable with your hip hinge, & have tried this exercise before, feel free to add it like we did. Spine shouldn’t be bending here, hips do the work. It’s a forward/backward movement, not up/down. Start light but build up as able. Only 30 secs for this as well.

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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