The key to furthering your success

New Season New Heights Program

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!

Take your performance to new heights!

Click here to see Group options

Are you ready to level up?

If you’ve already completed NSNH Level 1, check out Levels 2 and 3.

New Season, New Heights Training Series

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!

Play Video

Program Levels:

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 2021 (Total Body Tune Up)

Options include:

  • Male Specific Modifications – rebuilt from the ground up to ensure the areas that your shoulders, lower back, and inner thighs get extra attention to handle to rigors of lifts and other choreography demands
  • At Home Modifications – the program can be completed with as little as a few strong resistance bands with the same great results! We can also include stability balls, cardio equipment, and more.

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.

  • Achieve your best shape and get your life back from a demanding schedule.
  • Improve your skills and technique in performances and competitions.
  • Approach training in a new way that treats you like the athlete you are.
  • Reduce the risk of injury and strengthen your body specifically for dance.
  • Perform at your best and finally see what level you are capable of reaching.
"I saw great results in my extension over the course of a 6 week program. I’d recommend him to anyone!"
Jessica W
Dance Instructor

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.

"Just completed DPT Fit's #NewSeasonNewHeights cross training program, and I feel stronger than ever! This program gave me clarity on what to do and made me strong in places I didn't realize I was VERY weak in. I highly recommend checking this out!"
Lauren S
Cleveland Ballet

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?

Series includes:

  • DPT Fit Training app access for the full 12 weeks of Artistic Athlete Performance Programming (5 days a week 30 minute workouts)
  • Direct access to Dr. Scott and Ms. Nicole via the training app with exclusive content and guidance
  • Video and text descriptions for all movements
  • Community Facebook group for support and check-ins
  • Higher Extensions, Higher Jumps, Stronger Core, and buns of steel*! – Kidding, well, only sort of…

New Movements and Exercises

Exposure to new movements, both simple and complex, to improve your entire well being. Simple, though not easy.

Reduced Risk of Injury

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.

Mind Body Connection

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!

A Balanced Body

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.

Unlocked Potential

Access more of your potential strength and power with innovative workouts to address the often neglected areas.

Full Roadmap to Success

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

Instructor Bios

Dr. Scott Ruth, PT, DPT, NSCA-CPT
Owner: Dr. Scott began training collegiate athletes in 2009, treating youth athletes as a Doctor of Physical Therapy in 2010, and began specializing in Performing Artists in 2015. His goal is to treat performing artists like the Artistic Athletes they are. Sourcing academic research from all sports, Dr. Scott brings a unique advantage to his dance clients.
Ms. Nicole Padilla, NASM-CPT
Nicole completed her dance training at the University of Oklahoma and the Joffrey Ballet School in New York, both on full dance scholarships. She began her professional ballet career in 2008 and was most recently a first soloist at the Sarasota Ballet company. That same year, she began teaching dance, with a focus on ballet. After personally experiencing the power of cross-training and dance-specific fitness, Nicole is excited to share her knowledge with you.

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:

  • Don’t want to just be good enough, but you want to improve and excel in your technique, year after year.
  • Seek to learn more about your body and muscles. If you want to find the best ways to care for yourself and improve your strength and control.
  • Are currently participating in dance classes or rehearsals and need something that won’t wear you out but actually give you more energy.
  • Have tried multiple types of training, from pilates, yoga, gyrotonics, spin, group exercises classes and so forth, but never seem to have major improvements in your dance that last
  • Never tried cross training or never tried a program that was built specifically for Artistic Athletes. Specially a program that builds on itself week after week with a clear pathway to constantly force your body to gain more control, more stability, and better endurance
  • Finally want to eliminate these nagging aches and injures that pop back up when your dancing increases with a program built by a Doctor of Physical Therapy and certified trainer.

You should probably wait if you:

  • Can’t dedicated 20-30 minutes at least 3 days a week most weeks of the month to your training and goals
  • Don’t have a strong desire to build improvements. If you don’t have motivation to push yourself, there’s no point in joining a program.
  • Have no interest in trying new things or learning innovations in fitness. This program will take you out of your comfort zone and expose your body to new movement patterns to challenge your control and coordination.
  • Lack goals. Without goals, we find there typically is no reason to improve. No matter how good you are, we think everyone should have goals. If you don’t have anything you care about improving, you probably want commit or have success. 
  • Have major injuries that currently prevent you from dancing or exercising. Though many improve chronic injuries during there time in the program, it’s not a rehab program. Please contact us to discuss our separate rehab options or see a local dance medicine professional first.
  • Young dancers under the age of 13 with no training history. When your body is still growing, we need to worry more about good form than pushing strength and control. Being online, we are limited in this program. We have partnered with clients local trainers to customize their program for their goals. Contact us to discuss this option.

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.

Don’t wait any longer to reach new heights!

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.

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