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Caretos Dance Athletic System

Caretos Performance

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

The Caretos Dance Athletic System™ is a performance-based strength and conditioning membership built specifically for competitive dancers who want to train like athletes without compromising their dance training.

Competitive dance demands repeated jumping, explosive power, precise posture, and the ability to perform under fatigue. This system develops those qualities through structured strength training, controlled plyometrics, core and posture work, foot and ankle integrity, and dancer-specific conditioning.

Programs are age-appropriate, progressive, and seasonally planned to align with competition schedules. Sessions are designed to complement dance class—not replace it—so dancers can train harder, recover better, and perform consistently throughout long competition days.

This is not choreography or random workouts. It’s a long-term athletic development system that helps dancers jump higher, move stronger, and stay healthy all season long.

$60 / mo
Get Caretos Dance Athletic System
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🔥 Jump Higher & Land Cleaner
Develop explosive power for leaps, hops, and jumps while improving control and stability on landings—perfect for high-energy routines and stage performance.
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⚡ Maintain Energy Through Performances
Build conditioning that lets you stay sharp, precise, and consistent through extended solos, group dances, and competition rounds.
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🦵 Improve Strength, Posture & Balance
Target core, hips, and legs to enhance posture, turnout, footwork, and overall control—so your performance looks effortless.
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🦶 Prevent & Manage Injuries
Dancer-specific training strengthens feet, ankles, knees, and hips while improving recovery, reducing risk of overuse injuries common in Irish, ballet, and Highland dance.
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🧠 Train With a Proven System
Follow structured, progressive programs used by North American and World Championship qualifiers—no random workouts, no shortcuts.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 6 days per week
Daily strength, conditioning, and dancer-specific training that’s accessible, challenging, and designed to improve performance for all levels.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Committed Teammates
A vibrant community that will keep you pushing to unlock your best
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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.
Equipment
Required
Dumbbells
Recommended
Barbell // Hexbar // Training Mat // Yoga Block // Plates // Box
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Turnout

A

Banded Clam Shell

3 x 20

B

Prone hip ER Lift-Off

3 x 10

C

Wall-Supported Turnout Push Out

3 x 20

D

Slider Turnout Circles

3 x 5

E

90/90 hip switch

Sunday
ANAEROBIC POWER

A

Pogo Jump

2 x 30

B

Line Hop

2 x 20

C

A Skips

2 x 20

D

Single leg calf raise w/ ISO Pause

3 x 20

Circuit

E

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

Monday
Dancer mobility flow

A

90/90 hip switch

2 x 8

B

Kneeling Hip Flexor Stretch

2 x 20

C

Frog Pose

2 x 10

D

Cat Cow

2 x 8

E

Ankle rocks

2 x 10

F

Hamstring Sweep

2 x 8

G

Chest Stretch

2 x 10

Monday
Canadian Nationals Prep

A

Mini Band Glute March

2 x 10

B

SIngle Leg Pogo Jump

2 x 10

C

Hurdle Hops

3 x 8

D

Depth Drop + Vertical Jump

3 x 2

E

Trap Bar Deadlifts

3 x 5

F

Rear Foot Elevated Split Squat

3 x 6

G

Single leg calf raise w/ ISO Pause

2 x 10

H

Nordic Curl

3 x 4

I

Side Plank March

2 x 10

J

DeadBug

3 x 8

Monday
General Power Progression - Bilateral Focus + Posterior Chain

A

Mini Band Glute March

2 x 10

B

Low Pogo + High Pogo

2 x 10

C

Depth Drop + Vertical Jump

3 x 3

D

Seated vertical jump

3 x 4

E

Trap Bar Deadlift

4 x 4

F

Front Squat

3 x 5

G

Glute Bridge Hamstring Walkout

3 x 8

H

Wall Sit Calf Raise ISO

3 x 15

I

Walking Plank

3 x 12

Tuesday
click sharpness and midline control

A

Adductor Squeeze

3 x 20

B

Side lying adductor raise

3 x 12

C

Front Click

2 x 5

D

Reactive Click Pause Drill

3 x 3

E

DeadBug

2 x 6

F

Hanging Marches

3 x 5

Tuesday
foot control

A

short foot exercise

3 x 15

B

Toe point

3 x 12

C

Tib raise

3 x 10

Tuesday
ANAEROBIC CAPACITY

A

Lateral Hop

2 x 20

B

Skip in Place

2 x 30

C

short foot exercise

2 x 10

Circuit

D

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

Wednesday
Dancer mobility flow

A

90/90 hip switch

2 x 8

B

Kneeling Hip Flexor Stretch

2 x 20

C

Frog Pose

2 x 10

D

Cat Cow

2 x 8

E

Ankle rocks

2 x 10

F

Hamstring Sweep

2 x 8

G

Chest Stretch

2 x 10

Wednesday
CNID Prep -Upper/Rotational + Full Body

A

Med ball Side Toss to Rebound Catch

3 x 4

B

Skater Hop + Hurdle stick

3 x 3

C

Standing Landmine Press

3 x 6

D

DB Split Squat

3 x 5

E

Cable Facepull

3 x 12

F

Single Leg Glute Bridge

2 x 10

G

Side Plank with Hip Abduction

2 x 10

H

Hollow Hold

3 x 0:20

Wednesday
Upper + Rotation - for dancers not doing CNID

A

Mini Band Glute March

2 x 10

B

Low Pogo + High Pogo

2 x 10

C

Med ball Side Toss to Rebound Catch

3 x 4

D

Med Ball Slam

3 x 5

E

Standing Landmine Press

3 x 6

F

Ring Rows

3 x 6

G

DB Row

3 x 8

H

Cable Facepull

3 x 12

I

DB Plank Pull Through

2 x 10

J

DeadBug

3 x 10

Thursday
kick height and hip flexor

A

Resistance band march

3 x 5

B

Long Lever Kick out to Wall

2 x 8

C

Straight leg kicks

3 x 5

D

Hanging Marches

3 x 6

E

Single Leg Glute Bridge

3 x 8

F

Single Leg RDL

3 x 6

Thursday
AEROBIC CAPACITY / RECOVERY

A

Pogo Jump

2 x 20

B

Marching In Place

2 x 0:20

C

Cardio

1 x 15:00

D

Calf Raise

2 x 40

Friday
Dancer mobility flow

A

90/90 hip switch

2 x 8

B

Kneeling Hip Flexor Stretch

2 x 20

C

Frog Pose

2 x 10

D

Cat Cow

2 x 8

E

Ankle rocks

2 x 10

F

Hamstring Sweep

2 x 8

G

Chest Stretch

2 x 10

Friday
Unilateral + Contrast Progression - dancers not doing CNID

A

Single Leg Bound + Hurdle Jump

3 x 3

B

Skaters

3 x 2

C1

Rear Foot Elevated Split Squat

3 x 6

C2

Hurdle Hops

3 x 4

D

Single Leg RDL

3 x 6

E

Calf Raise

2 x 12

F

Glute Bridge

3 x 10

G

Side Plank March

2 x 10

H

Hollow Hold

3 x 0:30

Saturday
Dancer mobility flow

A

90/90 hip switch

2 x 8

B

Kneeling Hip Flexor Stretch

2 x 20

C

Frog Pose

2 x 10

D

Cat Cow

2 x 8

E

Ankle rocks

2 x 10

F

Hamstring Sweep

2 x 8

G

Chest Stretch

2 x 10

Saturday
Dancer mobility flow

A

90/90 hip switch

2 x 8

B

Kneeling Hip Flexor Stretch

2 x 20

C

Frog Pose

2 x 10

D

Cat Cow

2 x 8

E

Ankle rocks

2 x 10

F

Hamstring Sweep

2 x 8

G

Chest Stretch

2 x 10

Coach
More from Caretos Performance
coach-avatar Cody

Coach Cody Demings specializes in athletic development for competitive dancers. He has helped develop multiple North American Championship qualifiers and World Championship qualifiers by building strength, power, posture, and durability that support dance training. His programs are designed to help dancers perform longer, stronger, and healthier throughout the season.

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Train Like an Athlete, Dance Like a Champion

Stronger jumps. Sharper technique. Longer performances. Train with purpose and let your body keep up with your talent.

Get Caretos Dance Athletic System
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FAQs
Q: Who is this for?
A: Competitive dancers in Irish, Highland, or Ballet, ages 12–18, who want to jump higher, perform stronger, and stay healthy.
Q: How often should I train?
A: 2–3 sessions per week, 45–60 min each—designed to fit alongside your dance classes. (there are optional extra sessions)
Q: Will this help prevent injuries?
A: Yes! Focused on feet, ankles, knees, hips, and core to reduce overuse injuries and improve recovery.
Q: What equipment do I need?
A: Minimal—most exercises are home-friendly, with alternatives provided.
Q: Can I cancel anytime?
A: Yes. Membership is month-to-month with no contracts or hidden fees.
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Caretos Dance Athletic System
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Caretos Dance Athletic System
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Caretos Dance Athletic System
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