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Single Leg Cable Rotation – Balance/Core

Challenge your balance even more with increased hip stability and core activation, all in one! 

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

Dance requires more single leg balance than many other sports & because of this we need to train it in a variety of ways. Standing on a BOSU is not actually the best way (comment below if want to know why not). This move will challenge balance in single leg, adding hip stability, and increased core activation for a great combo! Share with someone you think needs or will enjoy this move!

Start perpendicular to a band or cable machine anchor. Stand on the leg closest to the anchor holding the handle with arms outstretched.

Activate the core with your ribs down & don’t let your hips twist or dip. Keeping hips still, rotate upper torso towards the anchor then pull in front or away from the anchor as far as you can control. If too much rotation away, likely need to up the resistance!

Great warm up move before rehearsals or mixed into your normal workout! Usually can work higher rep ranges here (12-20 reps). 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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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.
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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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