The key to furthering your success
You’ve worked hard in every class, tried every new stretch, and pushed yourself to the limits but still haven’t achieved the height you want. It’s not just genetics or body shape. You can achieve stunning extensions and effortless jumps!
In only 12 weeks you’ll gain significant improvements in your mobility and control in your hips, produce more power from your legs, and finally connect with your glutes/hamstrings! All while protecting your joints and tendons from injuries!
Are you ready to level up?
If you’ve already completed NSNH Level 1, check out Levels 2 and 3.
Have you ever said you just can’t jump well? Or do you spend time stretching every day yet are not seeing improvements in your extension height?
Find what your dance training has been missing! Get the key training so many other dancers have used to see exceptional improvements in grand allegro and hip mobility in only 12 short weeks. Reconnect with your body with innovative exercises and a program designed specifically for you, the Artistic Athlete.
Want the exact roadmap to follow to feel strong, powerful, in control, and injury free in and out of the dance studio? New Season, New Heights Training Series is 12 weeks of workouts using leading edge performance research, customized for you, the hard working dancer!
Level 1 | Focus on Leg Extension height and Jump Height
Level 2 | Focus on Petite Allegro (quick jumps) and Endurance
Level 3 | Focus on Turns and Balance
Level 4 | Coming Summer 2022 (Total Body Tune Up)
Fine-tune your physique with a program that fits perfectly into the demanding lifestyle of an artistic athlete!
Designed with your schedule in mind, The Dancer Physique Program provides effective and time-efficient exercises to fit around your hectic routine. This program is specifically designed for Artistic Athletes and allows you to live a more energetic, sustainable lifestyle while minimizing the risk of serious injury.
Whether you’re a new dancer just starting out or a seasoned professional looking to take the next step in your career, the Dancer Physique Workout Program will give your performance a new edge.
We use cross-training to bridge the gap between dance practice and fitness training in a way that helps you strengthen your body while improving your dance skill and technique.
This program gives you everything you need to train your muscles for power while improving your dance technique – helping you achieve quick results with workouts specific to dance that help you stay fit and lean.
Why cross training?
Cross training is the act of participation in two or more types of training, with the goal of improving your main activity, eg. Dance.
Every other sport and high performing athlete cross trains; and for good reason! It is so successful in not only sky rocketing performance but also in protecting from overuse injuries.
Not all cross training is the same though! Our programs are the key to training that keeps your body mobile, powerful, and resilient. Within weeks you’ll find yourself better able to engage your muscles in class and control your technique during rehearsals.
The Key is Progression
It’s easy to find a tough workout. Much harder to find a program that builds on itself each week, gradually progressing your body to adapt and improve. Even harder to find one that is specifically designed for Artistic Athletes and their demanding schedules.
Bouncing between programs or workouts can burn calories but won’t show continual improvements to the things that matter most to dancers!
Our program is proven to be successful and shows, with smart training, anyone can fit a productive training program into a busy dance season and finally see New Heights in their jumps and extensions! Isn’t it time for you to advance to your New Heights?
Exposure to new movements, both simple and complex, to improve your entire well being. Simple, though not easy.
Exercises that allow recovery and don't over stress your end ranges of motion, but also increase stability and mobility to your joints and tendons for a sustainable career.
Improved control and connection to your body as a whole. Finally feel the muscles engaging and be able to call on them to support your performance!
Find balance in the literal sense, with improved balance on one leg, en pointe, during turns, etc. Though also a more balanced body in which all your muscles work together.
Access more of your potential strength and power with innovative workouts to address the often neglected areas.
Nothing is neglected in our program. We define everything you need for exercises, modifications, adjusting for shows or travel, conditioning, mobility, and so on.
See It to Believe It
If you are not 100% satisfied and feeling the difference in your control every class within the first 21 days we will provide a full refund!
Plus keep the workouts you got already!
Frequently Asked Questions
This program is ideal for the hard working Artistic Athlete. Though it’s been completed by many professional dancers across the world, it can help any dancer looking to engage their muscles and build a foundation to last the rest of their lives. It’s a good fit if you:
You should probably wait if you:
All workouts are designed specifically for the Artistic Athlete. As a Doctor of Physical Therapy and professional dancer, we ensure all workouts are full body. These full body workouts address the areas dancers need the most for high performance (core strength, glute control, back stability, ankle health, and shoulder positioning)! We also address the areas dancers may not focus on and ensure you are healthy for any activities you participate in.
All you need is a set of strong resistance bands and the desire to improve! Additional options are available with those who have a stability ball or furniture sliders. Also, we have options to progress with dumbbells/barbells and cardio equipment such as a rower, bike, and so forth.
Substitutions are available when needed for all exercises and equipment. After you sign up, you will be able to dictate which equipment you have access to so we can customize your experience.
This program is intended to build from week to week, but we also provide guides for how to scale back or adjust your program due to performances or busy weeks.
You are able to jump back to complete workouts at a later time, though missing a few days here and there will not affect your success.
The New Season, New Heights Program is a remote/online group program. This means it will not be 100% customized to your specific needs, goals, and rehearsal schedule.
With that said, this program is very specific in its goals and who it is designed for. It is designed for in-season completion in minimum time. It includes strength, balance, and conditioning. The exercises are proven exercises to achieve these goals. With the support of Dr. Scott, Ms. Nicole, and your fellow group members, you should never feel lost or helpless.
If you are interested in one on one training, where we begin each month with an in depth consultation to fine tune every aspect of the program to your current goals and needs, contact us for more information.
Our app is available for free download with purchase of our program on both apple and android, as well as accessible on any web browser.
The New Season, New Heights Series will elevate your performance to New Heights! We use the latest in sports science, customize it to fit the demands of the high performing Artistic Athlete, and package it in exciting workouts delivered each week in oru mobile app.
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.
Squat Rack and/or Suspension Trainer
Squat Rack and/or Suspension Trainer