Move It Monday – Tall Kneeling Plate Raise

Give this move a try to strength your glutes/shoulders!

Be sure to give it a try mixed into your conditioning or on its own and let us know what you think.

I hope by now you’ve accepted that having a stronger upper body not only protects your shoulders, improves jump power, assists with turns, and allows better lines, but also just makes for a more well rounded dancer! This one combines your shoulder, core, and hips! You can customize this exercise to your level as well, either by not lifting arms as high, lifting less weight, or even sitting on your heels.

  • Start this move in a tall kneeling position, core tight and hips in neutral. Without letting your hips rotate lift a weight from one side of your body, up and over (as high as comfortable and without having to use your lower back) to the other side.
  • Increase the weight as you are able. Give it a try & let us know what you think below. Repeat for 10 reps per side, 2-3 sets after a warm-up. 

Move It Monday will feature a new movement for you, for all fitness levels, to help improve your dance performance and safety.

To keep up with our videos, 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.

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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