Movementality: Performance and Wellness

Strength & Conditioning, Gymnastics, General Fitness
Coach
R. Julian S Talens

Features
3 sessions per week
Must use App app to view and log training
Program Training

$45
Get Functional Artist-Athlete Training Program: 8-Week
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Features
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Programming 5 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for all dancers and athletes!
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Exercise Video Guidance
Over 70+ Videos with detailed descriptions on how to the exercise RIGHT!
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Recommended
Superbands
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Sample Week
Week 1 of 8-week program
Sunday

A1

Beast Hold

2 x 30

A2

Glute Bridge

2 x 10

B

Thread the Needle

1 x 5 @ 5

C

Half-Kneeling Wall Arm Circle

1 x 5

D

Knee Hug (Dynamic)

1 x 45

E

Walking Hip Openers

1 x 45

F

Calf Raises

2 x 10

G1

Star Side Plank

3 x 30

G2

Kneeling Hip Hinge

3 x 10

G3

90/90 Split Squat Isometric

3 x 10

H1

High Plank to Downward Dog

3 x 10

H2

Prone YTWs

3 x 3 @ 3

H3

Banded Overhead Press Isometric

3 x 30

I1

Single Leg Balance (Eyes Open)

3 x 30

I2

Lateral Shifting Single Leg Balance

3 x 30

I3

Transverse Shifting Single Leg balance

3 x 5 @ 3

Monday

A

Knee Hug (Supine)

1 x 30

B

Supine Piriformis Stretch

1 x 30

C

Supine Posterior Pelvic Tuck

1 x 10 @ 5

D

Cat Cow

2 x 10

E

90/90 Hip Stretch

2 x 5 @ 5

F

Thread the Needle

1 x 5 @ 5

G

Wall Side Thoracic Spine Opener

1 x 5

Tuesday

A1

Beast Hold

2 x 30

A2

Glute Bridge

2 x 10

B

Thread the Needle

1 x 5 @ 5

C

Half-Kneeling Wall Arm Circle

1 x 5

D

Knee Hug (Dynamic)

1 x 45

E

Walking Hip Openers

1 x 45

F

Calf Raises

2 x 10

G1

Star Side Plank

3 x 30

G2

Kneeling Hip Hinge

3 x 10

G3

90/90 Split Squat Isometric

3 x 10

H1

High Plank to Downward Dog

3 x 10

H2

Prone YTWs

3 x 3 @ 3

H3

Banded Overhead Press Isometric

3 x 30

I1

Single Leg Balance (Eyes Open)

3 x 30

I2

Lateral Shifting Single Leg Balance

3 x 30

I3

Transverse Shifting Single Leg balance

3 x 5 @ 3

Thursday

A1

Beast Hold

2 x 30

A2

Glute Bridge

2 x 10

B

Thread the Needle

1 x 5 @ 5

C

Half-Kneeling Wall Arm Circle

1 x 5

D

Knee Hug (Dynamic)

1 x 45

E

Walking Hip Openers

1 x 45

F

Calf Raises

2 x 10

G1

Star Side Plank

3 x 30

G2

Banded Deadlift

3 x 10

G3

90/90 Split Squat Isometric

3 x 10

H1

High Plank to Downward Dog

3 x 10

H2

Prone YTWs

3 x 3 @ 3

H3

Banded Overhead Press

3 x 10

I1

Single Leg Balance (Eyes Open)

3 x 30

I2

Double Leg POGO

3 x 30

I3

Snapdown

3 x 5 @ 3

Friday

A

Knee Hug (Supine)

1 x 30

B

Supine Piriformis Stretch

1 x 30

C

Supine Posterior Pelvic Tuck

1 x 10 @ 5

D

Cat Cow

2 x 10

E

90/90 Hip Stretch

2 x 5 @ 5

F

Thread the Needle

1 x 5 @ 5

G

Wall Side Thoracic Spine Opener

1 x 5

Coach
More from Movementality: Performance and Wellness
coach-avatar R. Julian S Talens

More from Movementality: Performance and Wellness

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Functional Artist-Athlete Training Program: 8-Week
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