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Work It – Outdoor Partner Full Body Workout

Get together with a partner for this week’s workout.

WORK IT WEDNESDAY WILL FEATURE A NEW WORKOUT FOR YOU, ESPECIALLY BENEFICIAL FOR OUR DANCERS!

It’s summertime and whether you are working hard during a summer season or intensive, or getting some deserved time off. You are probably getting to see friends a bit more regularly, so we have another partner workout for you! It’s quick and can be done anywhere.

For this workout you will be doing 3-5 rounds of each exercise, trying to get as many reps as possible each round. A bit of friendly competition doesn’t hurt, but don’t overdo it, lol.

  • Nordic Hamstring: One of the best exercises to help protect though hamstring from future strains, but not easy by any means. One of you starts on your knees (something soft under your knees), while the other can hold your feet towards the ground, using their bodyweight and legs as needed. Then, keeping the core tight, slowly let your knees straighten with only a little bit of hip flexion (bending). Keep your hands up to protect you and try to go as low as possible. Totally ok if you lose it and go to your hands. It’s still working. Go slow and as low as possible, trying to get back up to the top without losing control.
  • Plank high fives: Give the hamstrings a break with a classic. Get into a plank position and without letting your lower back dip down or your hips rotate from side to side, alternative hands giving your partner a high five. Higher is harder. If It’s too easy, do it with one foot in the air as well!
  • Bridge with Dips: One partner is in the top of a bridge position, with legs slightly wider than normal. The other partner places their hands just above the knee cap so no discomfort on the knee, then walks their feet forward. Go very slow and controlled here, trying not to let the shoulders tilt forward as you lower. Only go as low as comfortable, pause, then return to the start.

Work It Wednesday will feature a new workout  to improve your performance & help prevent injuries in dance! Let us know what you think below!

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.

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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