Hip

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This routine warms up with hip and shoulder mobility work and then moves into a circuit that works the core on the floor, on the knees, and on the feet! The warmup, plus 1 round of the circuit takes about 20 minutes to complete. You can work on endurance by performing up to 3 rounds […]

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Follow along in real time, as Katie leads you through this 50 minute advanced workout. We focus on developing mobility and strength in end ranges to facilitate floor-work transitions that are safer, smoother, and more efficient! Using four different floor transitions as our inspiration, we address “fall and recover” movements on the feet, the knees, […]

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This routine consists of 4 exercises, targeting eccentric loading for the hip flexors, adductor and hamstrings. We first target the muscle groups in kneeling positions, then practice more functional and dynamic standing movements. Only equipment needed is a mat or cushion for the knee.

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This is a short-format routine focused on exploring open and closed chain hip rotation. It is important for dancers to maintain active control through the hips’ full range of motion, prioritizing not just external rotation, but internal rotation as well! We progress from open chain hip rotation, to closed chain…and ultimately progress to dynamic movement […]

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Dr. Traci Ferguson, PT, DPT leads you through 5 of her favorite exercises to help improve leg extensions. To facilitate getting your extensions above 90 degrees, we will work on strengthening the hips flexors and quads on the gesture leg…in conjunction with strengthening your core and your supporting leg, with a focus on the glutes […]

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Hip flexor exercises for dancers

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Pilates workout for dancers using foam roller and theraband.

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In this movement sequence, we apply the principals of Dynamic Neuromuscular Stabilization (DNS) to improve and enhance body mechanics in dance transitions down to the floor and from the floor back to standing. These are transitions that we do all the time in dance…probably often without thinking about alignment and control (or lack thereof) through […]

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SFT Groin Strength is a full length workout that aims to improve pelvic stability, by strengthening the muscles that surround the hips. In particular, this workout focuses on eccentric strengthening of the adductors and hip flexors…to better prepare these muscles to perform controlled deceleration for the hip joints during dynamic movements in extreme ranges. Developing […]

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This is the first of our regular Injury Prevention classes for CLI Studios. This was taught as a live-streaming class, so it’s a great way to get a feel for pacing when practicing and/or teaching our workouts. This is a full hour-length conditioning class and requires no equipment. Sugarfoot Therapy is proud to partner with CLI […]

Got 15-30 minutes?