This home-based strength training program is ideal for dancers with busy schedules who want to gain strength and improve dance performance.
A
Cardio Warm Up
1 x 5:00
B1
Dead Bug
2 x 10
B2
Downward Dog to Plank
2 x 10
B3
Modified Side Plank with Hip Abduction
2 x 10
C
Banded Box Squat (Bodyweight)
3 x 8
D1
Standing Resistance Band Row
3 x 8
D2
Incline Push Up
3 x 8
D3
Calf Raise With Ball
3 x 10
E1
Glute Bridge
3 x 10
E2
Resistance Band Lat Pulldown
3 x 8
E3
Pike Push-Up
3 x 8
F1
Downward Dog
1 x 30
F2
Pigeon Stretch
1 x 30
F3
Lunge Stretch
1 x 1 @ 30
F4
Hamstring Rope Stretch
2 x 0:30
F5
Lizard Lunge
1 x 30
A
Cardio Warm Up
1 x 5:00
B1
Quadruped Knee Hover
2 x 30
B2
Modified Hollow Body Hold
2 x 30
B3
Paloff Press
2 x 8
C
Single Leg Bodyweight Hip Hinge
2 x 8
D1
1-Arm DB Row
3 x 8 @ 5 lb
D2
Floor DB Chest Press
3 x 8 @ 10 lb
D3
Banded Standing Hip Flexor March
3 x 8
E1
Walking Lunges
3 x 10
E2
DB Shoulder Press
3 x 8 @ 10 lb
E3
Resistance Band Lat Pulldown
3 x 8
F1
Downward Dog
1 x 0:30
F2
Lunge Stretch
1 x 0:30
F3
Hamstring Rope Stretch
2 x 0:30
F4
Supine IT Band Stretch
1 x 30
Certified Personal Trainer, Dancer, Dance Instructor