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Hip/Core Focus Conditioning Circuit

Try out this simple but effective workout to keep your summer conditioning on track!

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

This workout is modified from one of our summer intensive sessions with BSDA! It’ll get your core, hips, shoulders, and heart rate all going. Try 40 secs of work with 20 seconds of rest, 4-5 rounds for 16-20 minutes.

Hip Hinge w/ Overhead Reach: Hold a light weight, 2.5-10 lbs, as you hip hinge into a stiff leg deadlift. Then, keeping back in neutral, reach the weight up overhead, preventing shoulders from rounding forward. If any shoulder pain, try limiting how high you reach.

Plank Jacks: In a good plank position, use your feet to jump legs apart, then back together. Watch your knee position & if it becomes too hard, just hold a plank for the work interval.

Standing SL Clam: Former Move It Monday coming back. Focus on level & forward hips as your reach one leg out & back. If feeling in front of your hip, likely not reaching back enough. Can use a pretty tight band here. Do all on one leg, then switch legs on next work interval.

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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Join today you’ll get 12 workouts to start right now! Used by dancers, both professional and beginners to protect and prepare for better dancing.
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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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