Protected: Elevation Academy of Dance
CATEGORY: Balance, Endurance, Power, Strength
LEVEL: Beginner
EXERCISES: 12

Hello Kaleigh and Elevation Academy of Dance!

Please find your custom training plan below.

The exercises I’ve selected for you will help support your dancer’s technique for turns and jumps, as well as increase their endurance.

There is a mix of upper and lower body exercises to help with you goal of stronger arms and with more strength in the core and upper body, your dancers will be able to move as one and with more control.

Remember you can print this training plan or click on any image to see the instructions.

Here you’ll find the full video of each exercise put together.

Warm Up:

Exercise 1: Across the floor (band or no band)

Exercise 2:  Do for 1 Minute

Exercise 3: hold for 30 seconds on each side

Turn Technique / Strength Training:

Exercise 4: 8 on each side

E5: 12 total

E6: 12 each side

E7: 10 each side

Strength and Endurance Circuit:

Do Exercises 8 – 12

Each exercise for 40 seconds, rest for 20 seconds.

If you have time, do it twice.

 

Please enjoy!

Katie Groven

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Banded Monster Walks
LEVEL: Beginner
CATEGORY: Power, Strength, Warm Up
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Cat / Cow
LEVEL: Beginner
CATEGORY: Flexibility, Warm Up
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Spinal Twist Stretch
LEVEL: Beginner
CATEGORY: Flexibility, Warm Up
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Push Back Plank
LEVEL: Advanced
CATEGORY: Power, Strength
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Lower Ab Leg Extension
LEVEL: Intermediate
CATEGORY: Strength, Warm Up
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Knee Drive
LEVEL: Beginner
CATEGORY: Balance, Strength
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Passé Extend
LEVEL: Beginner
CATEGORY: Balance, Strength, Warm Up
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One Leg Hip Bridge
LEVEL: Intermediate
CATEGORY: Power, Strength, Warm Up
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Figure 8 Abs
LEVEL: Intermediate
CATEGORY: Strength
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Lunge Around the World
LEVEL: Intermediate
CATEGORY: Strength
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Plank Jack Rotation
LEVEL: Intermediate
CATEGORY: Endurance, Warm Up
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Half Russian
LEVEL: Advanced
CATEGORY: Endurance, Power, Strength