Stamina

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Follow along in real time, as Katie leads you through this hour-long full body dancer workout. We begin with a 9 minute warmup. Then we do two rounds of a 6-exercise circuit…plus a fun bonus finisher! During the cool down, you’ll feel sweaty, strong, mobile, and proud of yourself! Equipment used: long resistance band, looped […]

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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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This 3 week program will help you build stability, stamina, and safe mobility….A great way to prepare your body for Competition or intense training programs like Summer Intensives. Commit to 3 weeks…training 3 days a week, for about 30 minutes a day. Each week, you will do the Mobility Day workout, the Stability Day workout, […]

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As dancers, we are often asked to perform incredibly athletic feats when our bodies are on the verge of fatigue. SFT Stamina 1 is an advanced conditioning workout designed to prepare you for peak performance during shows, long auditions, and demanding rehearsal hours. This routine utilizes exercises that are functionally relevant for dancers. And in […]

Got 15-30 minutes?