SBall Plank with Toe Taps

Here’s a new plank variation to get the whole core involved! 

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

We are always looking to increase the challenge to the core & this week’s move with work all aspects of your core, while also getting the hips/shoulders warmed up as well! Tag someone below you think needs or will enjoy this move!

Start with your shins on a stability ball (the higher the ball is on your leg, the easier the move is) in a plank position. Really brace your core as you lift one leg off & out to side as far as able without losing control.

Hold for a count then return to the start. If too hard, don’t worry about touching the floor, just small lifts off the ball is a great start!

Great warm up move before rehearsals or mixed into your normal workout! Usually can work higher rep ranges here (12-20 reps/leg). Can add holds at each end of the rep for further challenge.



Move It Monday will feature a new exercise movement for you weekly, to help improve your safety and performance with dance.
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.

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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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