Protected: Marshall High School Dance Team
CATEGORY: Balance, Endurance, Power, Strength
LEVEL: Intermediate
EXERCISES: 14

Hello Bri and Marshall High School Dance Team!

Please find your custom training plan below.

The exercises I’ve selected for you will help support your dancer’s goals of more strength and stamina which will help specifically for turns, kick timing and jump power. The warm up exercises are going to help with mind body connection and proper activation for better extension.

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: Do 10 each side

Exercise 4: 12 total

Exercise 5: 20 each side

Turn and Kick  Training:

Exercise 6: 10 each side

E7: 8- 12 total

E8: 12 each side

E9: 12 each side (no band required)

Strength and Endurance Circuit:

Do Exercises 10 – 14

Each exercise for 40 seconds, rest for 20 seconds.

If you have time, do it twice.

Please enjoy!

Katie Groven

Nothing here...
Try adding some exercises to your plan.
ADD EXERCISE
||
Banded Monster Walks
LEVEL: Beginner
CATEGORY: Power, Strength, Warm Up
||
Cat / Cow
LEVEL: Beginner
CATEGORY: Flexibility, Warm Up
||
Hover Extend
LEVEL: Intermediate
CATEGORY: Balance, Strength, Warm Up
||
Super Glute Lift
LEVEL: Intermediate
CATEGORY: Strength, Warm Up
||
Adductor Lift
LEVEL: Intermediate
CATEGORY: Strength
||
Lateral Lunge
LEVEL: Intermediate
CATEGORY: Balance, Flexibility, Strength, Warm Up
||
Push Back Plank
LEVEL: Advanced
CATEGORY: Power, Strength
||
Lower Ab Leg Extension
LEVEL: Intermediate
CATEGORY: Strength, Warm Up
||
Turn Technique Drill
LEVEL: Beginner
CATEGORY: Balance, Warm Up
||
Knee Drive
LEVEL: Beginner
CATEGORY: Balance, Strength
||
One Leg Hip Bridge
LEVEL: Intermediate
CATEGORY: Power, Strength, Warm Up
||
Figure 8 Abs
LEVEL: Intermediate
CATEGORY: Strength
||
Plank Jack Rotation
LEVEL: Intermediate
CATEGORY: Endurance, Warm Up
||
Half Russian
LEVEL: Advanced
CATEGORY: Endurance, Power, Strength