Caretos Dance Athletic System

Caretos Performance

Custom Programming, Women's Training, General Fitness, Personal Training

Coach

Cody

The Caretos Dance Athletic System™ is an athletic strength and performance membership designed for competitive dancers who want to jump higher, land stronger, and stay healthy throughout the season — without compromising dance technique or flexibility.

Dance demands explosive power, precise posture, repeat jumping, and the ability to perform under fatigue. This system develops those qualities through intelligent strength training, controlled plyometrics, core and posture development, foot and ankle integrity, and conditioning that supports real dance workloads.

Programming is age-appropriate, progressive, and seasonally structured around competition schedules. Sessions complement dance training — not replace it — helping dancers recover better, build confidence, and perform consistently during long training weeks and competition days.

This is not choreography or random workouts. It is a long-term athletic development system built to create stronger, more resilient dancers who perform better year after year.

$40 / mo

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🦵 Jump Higher With More Power & Control

Build explosive leg power and stiffness so jumps get higher, sharper, and more consistent — without overloading the joints. Better elevation, cleaner execution, less breakdown late in rounds.

🔁 Last Longer Without Losing Sharpness

Improve aerobic and anaerobic conditioning so dancers stay powerful and precise through multiple rounds and championships. Less late-round fatigue and performance drop-off.

🧍‍♀️Strong Posture Under Fatigue

Develop core strength and postural control so carriage stays tall and stable even during long competition days. Cleaner lines, better scores, more confidence on stage.

🦶 Bulletproof Feet, Ankles & Low Limb

Strengthen the exact tissues that absorb thousands of impacts each week to reduce overuse issues and missed training time. Fewer flare-ups, more consistent training, longer careers.

📈 Train With a Proven System

Follow a progressive system that adapts with the season so dancers peak when it matters instead of guessing what to train. Predictable improvements instead of plateaus.

Features

Direct Coach Programming & Oversight

All programs written and monitored by Coach Cody — not templates or AI-generated workouts.

Programming 4 days per week

Progressive strength, power, mobility, and conditioning sessions designed to complement dance training — not interfere with it.

Exercise Video Guidance

Programs evolve monthly to prevent plateaus and keep progress moving.

Committed Teammates

A vibrant community that will keep you pushing to unlock your best

Delivered through TrainHeroic

Easy-to-follow workouts, demo videos, tracking, and progress monitoring from phone or tablet.

Equipment

Required

Dumbbells/Kettlebell // Resistance Bands // Small space to train (home or gym)

Recommended

Plyo box or sturdy step // Mini bands // Foam roller or mobility tools

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Sunday

Dancer mobility flow

90/90 hip switch

2 x 8

Kneeling Hip Flexor Stretch

2 x 20

Frog Pose

2 x 10

Cat Cow

2 x 8

Ankle rocks

2 x 10

Hamstring Sweep

2 x 8

Chest Stretch

2 x 10

Monday

Turnout

Banded Clam Shell

3 x 20

Prone hip ER Lift-Off

3 x 10

Wall-Supported Turnout Push Out

3 x 20

Slider Turnout Circles

3 x 5

90/90 hip switch

Monday

ANAEROBIC POWER

Pogo Jump

2 x 30

Line Hop

2 x 20

A Skips

2 x 20

Single leg calf raise w/ ISO Pause

3 x 20

Circuit

Repeated Jump Protocol - Max vertical jump every 10 secs - 8-10 reps -2-3 sets -rest 2-3 min between sets

Tuesday

Dancer mobility flow

90/90 hip switch

2 x 8

Kneeling Hip Flexor Stretch

2 x 20

Frog Pose

2 x 10

Cat Cow

2 x 8

Ankle rocks

2 x 10

Hamstring Sweep

2 x 8

Chest Stretch

2 x 10

Tuesday

Canadian Nationals Prep

Mini Band Glute March

2 x 10

SIngle Leg Pogo Jump

2 x 10

Hurdle Hops

3 x 8

Depth Drop + Vertical Jump

3 x 2

Trap Bar Deadlifts

3 x 5

Rear Foot Elevated Split Squat

3 x 6

Single leg calf raise w/ ISO Pause

2 x 10

Nordic Curl

3 x 4

Side Plank March

2 x 10

DeadBug

3 x 8

Tuesday

General Power Progression - Bilateral Focus + Posterior Chain

Mini Band Glute March

2 x 10

Low Pogo + High Pogo

2 x 10

Depth Drop + Vertical Jump

3 x 3

Seated vertical jump

3 x 4

Trap Bar Deadlift

4 x 4

Front Squat

3 x 5

Glute Bridge Hamstring Walkout

3 x 8

Wall Sit Calf Raise ISO

3 x 15

Walking Plank

3 x 12

Wednesday

click sharpness and midline control

Adductor Squeeze

3 x 20

Side lying adductor raise

3 x 12

Front Click

2 x 5

Reactive Click Pause Drill

3 x 3

DeadBug

2 x 6

Hanging Marches

3 x 5

Wednesday

foot control

short foot exercise

3 x 15

Toe point

3 x 12

Tib raise

3 x 10

Wednesday

ANAEROBIC CAPACITY

Lateral Hop

2 x 20

Skip in Place

2 x 30

short foot exercise

2 x 10

Circuit

Skater jumps — 20 sec Fast step-ups — 20 sec Line hops — 20 sec Rest 90 sec 3-4 rounds

Thursday

Dancer mobility flow

90/90 hip switch

2 x 8

Kneeling Hip Flexor Stretch

2 x 20

Frog Pose

2 x 10

Cat Cow

2 x 8

Ankle rocks

2 x 10

Hamstring Sweep

2 x 8

Chest Stretch

2 x 10

Thursday

CNID Prep -Upper/Rotational + Full Body

Med ball Side Toss to Rebound Catch

3 x 4

Skater Hop + Hurdle stick

3 x 3

Standing Landmine Press

3 x 6

DB Split Squat

3 x 5

Cable Facepull

3 x 12

Single Leg Glute Bridge

2 x 10

Side Plank with Hip Abduction

2 x 10

Hollow Hold

3 x 0:20

Thursday

Upper + Rotation - for dancers not doing CNID

Mini Band Glute March

2 x 10

Low Pogo + High Pogo

2 x 10

Med ball Side Toss to Rebound Catch

3 x 4

Med Ball Slam

3 x 5

Standing Landmine Press

3 x 6

Ring Rows

3 x 6

DB Row

3 x 8

Cable Facepull

3 x 12

DB Plank Pull Through

2 x 10

DeadBug

3 x 10

Friday

kick height and hip flexor

Resistance band march

3 x 5

Long Lever Kick out to Wall

2 x 8

Straight leg kicks

3 x 5

Hanging Marches

3 x 6

Single Leg Glute Bridge

3 x 8

Single Leg RDL

3 x 6

Friday

AEROBIC CAPACITY / RECOVERY

Pogo Jump

2 x 20

Marching In Place

2 x 0:20

Cardio

1 x 15:00

Calf Raise

2 x 40

Saturday

Dancer mobility flow

90/90 hip switch

2 x 8

Kneeling Hip Flexor Stretch

2 x 20

Frog Pose

2 x 10

Cat Cow

2 x 8

Ankle rocks

2 x 10

Hamstring Sweep

2 x 8

Chest Stretch

2 x 10

Saturday

Unilateral + Contrast Progression - dancers not doing CNID

Single Leg Bound + Hurdle Jump

3 x 3

Skaters

3 x 2

Rear Foot Elevated Split Squat

3 x 6

Hurdle Hops

3 x 4

Single Leg RDL

3 x 6

Calf Raise

2 x 12

Glute Bridge

3 x 10

Side Plank March

2 x 10

Hollow Hold

3 x 0:30

Coach

More from Caretos Performance

Cody

Coach Cody Demings specializes in athletic development for competitive dancers, helping them jump higher, land safer, and perform longer while staying healthy. He has supported multiple North American and World Championship–qualifying dancers through structured strength, power, and posture training.

Train Like an Athlete, Dance Like a Champion

Build stronger, safer, more confident dancers with the Caretos Dance Athletic System™. Structured workouts improve jumps, posture, and stamina — all while keeping flexibility. Start your free 7-day trial today, no contracts, instant access.

Start My 7-Day Free Trial

FAQs

Is this safe for young dancers?

Yes. All workouts are age-appropriate and designed to improve strength, posture, and durability without compromising technique. Progressions ensure safety while maximizing performance gains.

What improvements can I expect in 4–6 weeks?

Most dancers notice stronger jumps, improved posture, and increased stamina within the first month of consistent training. Progressions are tracked so your dancer continues improving safely.

How often should dancers train?

Most dancers train 2–4 sessions per week, depending on age and dance schedule. Programs are flexible to fit alongside classes and rehearsals.

Do we need a gym or special equipment?

Minimal equipment is required (dumbbells, bands, and open floor space). Substitutions are provided so workouts can be done at home.

What if my schedule changes mid-season?

Programs are flexible and designed to fit around rehearsals, classes, and competitions. Workouts can be scaled or shifted without losing progress.

What’s included in the free trial?

Instant access to all workouts, demo videos, progress tracking, and sample programming — full experience, no risk, cancel anytime.

Can I ask the coach questions?

Yes. Support is included through messaging in the TrainHeroic app, so dancers get guidance and technique tips as needed.

Will this work for all levels?

Yes. Programs are scaled for beginner, intermediate, and advanced competitive dancers with age-appropriate progressions.

The Proof

Drue Aldous

Competitive Irish Dancer (Rising Tide)

Verified Athlete

"One of my biggest improvements is to be able to move with control and also my hip mobility which has helped my turnout :)"

Laura Hopper

ADCRG - Rising Tide Irish Dance Academy

Verified Athlete

"Cody truly cares about dancers, not just their results today, but their long-term success and sustainability in the sport. His programs are thoughtfully designed to build strength support performance, and critically, prevent injury. We've seen real and measurable difference on and off the stage."

Heather Aldous

Parent of Dancer

Verified Athlete

"The dedication is unmatched, he has immersed himself into the sport so he could offer the best targeted and personalised programs to all his dancers. He dosnt just focus on the physical game, he focuses on the 'whole athlete' and genuinely cares about my daughters goals and who she is as a person."

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When you join a team you’re getting more than programming, you’re joining an online community.

Caretos Dance Athletic System