Kyle Rank Sports Performance
This is our Dance Conditioning Level 1. We want to use this program to get our bodies ready for higher level moves and to give us the mobility to push our routines. Even though a lot of these movements are body weight only, the goal is to have maximum intention behind what we are doing. Push yourselves and reach out for help if necessary.
Features5 sessions per week
Must use App app to view and log training
Program Training
Dance Warm up 1
A
Foam roll for 5 minutes if you own one Warm up circuit - Go through this for 2 rounds 1.Shoulder circles x 15s each way 2.Standing Spinal Circles x 15s each way 3.Standing Hip Circles x15s each way 4. Squat to stand x6 5. Door Frame Shoulder Lift offs x5ea 6. Groin/Frog stretch x8
B1
Air Squat
3 x 6
B2
6 Inch Hold
3 x 20
C1
Push-Up
3 x 3
C2
Alternating Supermans
3 x 10
D1
Cossack Squat
3 x 4
D2
Back pack B.O. Row
3 x 6
E
Plank
1 x 1:00
Mobility Flow 1
A
Follow along with the video. Do 3 reps of every movement.
TABATTA Day 1
B
You will alternate each exercise for 20s on 20s off. Repeat this for 3 rounds Rest for 1 minute between rounds Bridge w/ Reach :20s Rest :20s Alternating Lunges :20s Rest :20s Side Plank Right :20s Rest :20s Side Plank Left :20s
Dance Warm up 2
A
Foam roll for 5 minutes if you own one Warm up circuit - Go through this for 2 rounds 1.Shoulder circles x 15s each way 2.Standing Spinal Circles x 15s each way 3.Standing Hip Circles x15s each way 4. Standing Shoulder Swimmers x6 5. Couch Stretch x5ea 6. Groin Dips with Rotation x8
B1
Squat Jump
3 x 3
B2
Bird Dog
3 x 8
C
Walking Lunges
3 x 10
D1
1-Arm KB overhead press
3 x 6
D2
Side Plank Rotation
3 x 6
E1
1/2 Turkish Get Up
3 x 4
E2
Single Leg Glute Bridge
3 x 8
E3
Crunches
3 x 12
Movement Flow 2
A
Follow along with the video. Do 3 reps of every movement.
TABATTA Day 2
B
You will alternate each exercise for 20s on 20s off. Repeat this for 3 rounds Rest for 1 minute between rounds High Knee Run :20s Rest :20s Jumping Jacks :20s Rest :20s Alternating Reverse Lunges :20s Rest :20s Burpees or Assisted Burpees :20s
Dance Warm up 3
A
Foam roll for 5 minutes if you own one Warm up circuit - Go through this for 2 rounds 1.Shoulder circles x 15s each way 2.Standing Spinal Circles x 15s each way 3.Standing Hip Circles x15s each way 4. Squat to stand x6 5. Door Frame Shoulder Lift offs x5ea 6. Groin/Frog stretch x8
B1
Wall Sit
2 x 0:45
B2
90/90 Hip Heel Taps
2 x 6
C1
Lateral Bound
3 x 4
C2
3 way ankle mobility
3 x 3
D1
Rear Foot Elevated Plate Chop and Lift
3 x 8
D2
Star Pattern
3 x 4
Core Challenge
E
Perform as many rounds as you can for 7 continual minutes V-up Sit ups x5 Flutter Kicks x10 Straight Leg Sit ups x5 Touch touches x10
Go For a Walk
A
Walk for 1 mile
