Full Body

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SFT Stamina 2 is a routine that requires no equipment. The full routine will take you 45-60 minutes to complete. We begin with a warm-up that focuses on active mobility. Then the main workout consists of 3 work sets. Each work set consists of 2 exercises. We perform multiple rounds of each work set before […]

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This is a stamina-building conditioning workout specifically designed for dancer athletes. After completing a warm up, we will complete 2 rounds of the circuit. In the circuit, you will go through a series of 9 exercises. The sequencing intentionally aims to simulate the start and stop quality of dance performance…alternating between high-intensity plyometrics and challenging […]

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Follow along in real time to this class recorded from a live Zoom session with Kellie St. Pierre. Class is an hour long, full body conditioning program for dancers. In this particular class, there is an emphasis on eccentric strengthening of the hamstrings. You’ll need a theraband and a place to anchor your band around […]

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Hour long conditioning class for dancers with a focus on muscle activation, stable mobility, and triplanar functional movement.

You Must Be a Member to View This Complete Routine.

Follow along in real time to this class recorded from a live Zoom session with Kellie St. Pierre. Class is an hour long, full body conditioning program for dancers. You’ll need a yoga mat and a theraband. You have the option to complete the full class with no equipment as well.

You Must Be a Member to View This Complete Routine.

Follow along in real time to this class recorded from a live Zoom session. Class is an hour long, full body conditioning program for dancers. You’ll need a yoga mat, a resistance band loop, and a moderate weight. You have the option to complete the full class with no equipment as well.

You Must Be a Member to View This Complete Routine.

Follow along in real time to this class recorded from a live Zoom session. Class is an hour long, full body conditioning program for dancers. You’ll need a yoga mat, a resistance band loop, and a moderate weight. You have the option to complete the full class with no equipment as well.

You Must Be a Member to View This Complete Routine.

Pilates workout for dancers using foam roller and theraband.

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Kettlebell workout for dancers, programmed by a Dance Physical Therapist.

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Traci breaks down her top 10 exercises for competitive contemporary dancers. You can perform this full set of exercises as a complete workout…or feel free to take individual exercises from this program and incorporate them into your next class, warmup, or workout! The only equipment used here is a resistance band loop.

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