Even Your Peers Will Notice The Difference In Your Dancing

Dance on stage with confidence, knowing you’re being trained by experts who understand the unique toll dance takes on the dancer’s body. Become unstoppable with a proven program designed by a dance specialist to make you stronger and more flexible.

600+ Stronger More
Flexible Dancers

NSCA Certified
Personal Trainer

Doctor of Physical
Therapy

13 Years Experience
Training

Professional Dance
Companies + University

I’m feeling the difference already!

...These are completely different exercises than I would ever think to do and I am seeing the translation into my dancing!”
Lauren McArdle
Sarasota Ballet
@lauren.ostrander

Find Out Why There’s No Better Program To Help You Cross Train To Dance Success

There’s no better feeling than when you’re on stage and you perfectly land your jump. You can feel it in your body. Total alignment. That’s the goal, the dream, everything you work so hard to achieve.
You want to be that dancer, that version of yourself in your mind’s eye. Graceful perfection. But what happens when the thing standing in your way isn’t your motivation, determination, or work ethic – It’s your own strength.

You Can Picture Your Performance Perfectly In Your Mind, But Your Body Won’t Comply

There’s no denying that you train hard. Dancers work just as hard (I would argue harder) as all other types of athletes. That’s why I like to refer to dancers as artistic athletes. But just like athletes, there are some things you can’t improve on with dance class and rehearsal alone.
Does any of this describe your current situation?
And the scariest worry of all is that you could end up hurting yourself to the point of not being able to dance at all… missing the performances you’ve been working towards for a lifetime
Are you constantly working on your flexibility, but can’t quite get your kicks as high as you want them to go?
Have you tried exercise programs in the past, but they just don’t meet your unique needs as a dancer?
Do you leave your dance class feeling utterly exhausted, but haven’t been able to improve your stamina?
Are you working on getting your jumps higher, but no matter what you do it’s like you’ve hit your personal ceiling?
Do you want to get stronger, but you’re scared to get too bulky?
Have you been told that stress injuries are just part of being a dancer, but you wish you could live your life pain-free?
And the scariest worry of all is that you could end up hurting yourself to the point of not being able to dance at all… missing the performances you’ve been working towards for a lifetime

You Deserve to Dazzle on Stage

But the reality is that unless you start to train differently, things aren’t going to change.
If your performances are being held back by your…

Active Flexibility

Stamina

Strength

Or maybe the fear of injury (or reinjury) is preventing you from reaching your true potential.

Then you’re in the perfect place.

Introducing New Season New Heights

The only online cross-training fitness program designed specifically for dancers.
Developed by a Doctor of Physical Therapy and certified personal trainer Dr. Scott Ruth along with his partner professional dancer Nicole Padilla, the NSNH program helps dancers finally start to train like the artistic athletes they are.
This full-body workout program consists of 3 progressive levels. Each level is 12 weeks long and focuses on the fundamentals of movement and strength. You’ll train your muscles in a different way to help develop your dance skills. At the end of each level you’ll see a huge improvement in your active flexibility and stamina. You’ll be performing at your best with a technique that gives you a noticeable edge.
And if you complete all 3 levels? Well, you’ll be unstoppable with a well-rounded setup you can use time and time again.
This program will help you…

Manage (and even
eliminate) Pain

Reduce Risk Of
Injuries

Higher Leg
Extensions

Increase Your
Flexibility

Find Balance In
Your Body

Get Noticed On
Stage

Jump Higher

Build Up Forgotten
(but important)
Muscles

Get Stronger
(without getting
bulky)

Get Noticed On Stage
Find Balance In Your Body
Increase Your Flexibility
Higher Leg Extensions
Manage (and even eliminate) Pain
Reduce Risk Of Injuries
When you start focusing on your whole body fitness, you will improve your performances in a noticeable and impactful way.

Finding Time To Workout Has Never Been Easier

The DPT App makes finding time to complete your workouts a breeze. Plus, since the workouts are only 30 minutes (or less), you can even do them as part of your warmup routine.

Get Better
Technique Without Extra Studio Time

No expensive gym fees or having to book extra time at the studio. You can improve your dance (and start seeing real results) for as little as $65 per month. There are not many things you can buy for that little today.

Here’s Why Dancers Are Obsessed With New Season New Heights

All of this combined with personal support from Dr.Scott, you’re guaranteed to get results. (Did someone say they wanted higher leg extensions?)

For the First Time in a Long Time, Feel Connected to Your Body

Go from not knowing if you’re going to be able to perform your jump to the best of your ability (or maybe even without feeling in pain afterwards). Knowing your body can handle your dance class and take it on like the boss dancer you are

3 Progressive Levels To
Help You Become A Powerhouse

Because when you’re trained properly, you get the knowledge to ensure your results last a lifetime.
Level 1: Height

Are you ready for your hard work to be recognized? We spend the first 12 weeks focusing primarily on leg extension height and jump height. You’ll develop those forgotten muscle groups (that are actually super important for support, strength, and stretch).

Level 2: Endurance

If you want to improve the sharpness of your movements, this 12-week session is for you. We focus on quick jumps (or petite allegro) and overall endurance. Who knew that cross-training could have such a big impact on developing quick footwork?

Level 3: Balance

These workouts have been referred to as ‘amazingly challenging’. In these final 12 weeks, we ramp up the intensity to help improve your stability and balance. Don’t worry, you won’t be doing endless turns. We work on the root of your technique (hips, feet, torso) to improve your control.

Plus… You’ll Gain Access To A Supportive Community

Our 100% Feel The Difference Guarantee

We understand that you want to be sure you’re choosing the right cross-training program for you. That’s why if after 21 days of participating in our workout program you don’t feel the difference in your control we’ll provide you a full refund.
No hard feelings, you’ll even get to keep the workouts you already have.

With over 7,000 dance enhancing
workouts delivered in over 15 countries,
it’s no wonder we have success like…

This Program is For Dancers who are Striving to Achieve Top Performer Status…

That doesn’t mean you have to be performing on the biggest stages (or any stages at all). Dancers in our program are focused on performing to their ultimate potential.

Who This Offer Is NOT For…

Slide

Get To Know Us

Meet Dr. Scott…

As a Doctor of Physical Therapy and certified personal trainer, I started training college athletes. It wasn’t until I started dating a dancer that I discovered how poorly managed dance injuries are compared to other athletes. I believe that dancers (artistic athletes) deserve the same care and support given to professional sports athletes. That’s why I created DPT, to empower dancers with the strength and power needed to prevent future injuries.

Slide

Get To Know Us

Meet Nicole…

I’ve been a professional ballet dancer and dance teacher for over 10 years. Throughout my years as a dancer, I came to terms with the fact that injuries were just part for the course. The saying “dance through the pain” comes to mind. But, once I started to train differently I realized that’s not how it should be at all. My goal is to help dancers like me discover a better way (the right way). Because we are athletes - artistic ones.

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Join Dancers From Around The World
Who’ve Already Upped Their Performance
Game This Season

Just like it’s never too late to start dancing, it’s never too late to start preventing injuries. With proper training designed by people who actually understand the unique strain dancers put on their bodies, you can achieve your goals.

Frequently Asked Questions (FAQs)

If you’re currently taking time off dancing, limiting your activity, or making other changes due to an injury, we should work on that first. We offer 1-on-1 sessions (virtual or in Tampa Area, Fl) to help you overcome injuries prior to starting a new program.
There is no age limit, though we find dancers who have never done this type of training before will find it easier to pick up once they are 13 years old or older. Younger dancers have been successful with the program, but we recommend reaching out to discuss the best options for your dancer.
All you need are a few strong resistance bands and something to anchor it too. We will give you options to use weights, barbells, and a full gym if you have access to it! This is not required for you to see results though. To see more equipment, contact us.

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 stated 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 custom 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.

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.

Our app is available for free download with the purchase of our program on both apple and android, as well as accessible on any web browser.
The exercises will be uploaded in our app. Each day you will see a list of the recommended exercises, their layout, and specifications. You go at your own pace and can track your progress in our app. This allows you to more easily modify workouts and review specific details on exercises (like video demos or descriptions).

New Season New Heights Will Help
You Be A More Powerful Dancer

If you’re a dancer and want to make this season your best season yet. Then, we are here to help you achieve your goals. Get better technique with fewer injuries when you take the leap and join today

Please Note…

This program is for all dancers and dance professionals who want to level up their technique. Notice the difference in your power when you discover how to engage the right muscles. You’ll jump higher, increase your flexibility, and feel stronger. If you’re committed to improving your dance while reducing your risk of injury, then you’re in the right place.

Hold on!
Want my free program to improve your warm ups and engage your hip muscles?

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.

Hold on!
Want my free program to improve your warm ups and engage your hip muscles?

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.

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

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

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

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

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