Strength Training with Weights

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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 Strength for Partnering incorporates pressing and pulling motions with many different tweaks…the height of the motions (overhead, down low, chest height, etc.) and in coordination with other motions of the body (pelvic rotation on stable single leg stance, multidirectional lunging, squatting, etc.). This goal of all this variation is to prepare the dancing body […]

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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 circuit routine begins with a dynamic warmup. Then we perform 2 rounds of the circuit. The circuit begins with specific core activation work to prepare the core for fast and explosive movement, and then progresses to explosive plyometrics to help build power. The ability to change direction with control and power is important for […]

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

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With this circuit routine, we are going to build upon many of our SFT basics exercises by adding load with dumbbells. This will further challenge our ability to decelerate. Adding weight enables us to train beyond our sport so our muscles are better prepared for the momentum and force they will encounter with dance. After […]

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This is a circuit workout that provides a full-body strength program using a kettlebell as the only piece of equipment. We begin with a warm-up consisting of active mobility exercises. And then we perform the kettlebell circuit, which includes a total of 6 exercises. You can choose to perform 1-3 rounds of the circuit. In […]

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SFT Quad Activation Circuit is inspired by our demonstrator Jaimie Goodwin, who worked with Nick in the PT clinic, rehabilitating her 3rd ACL reconstruction.  This sequence of exercises is designed to largely focus on functional isolation of the quadriceps to better activate them to stabilize the knee and to decelerate motion during knee flexion.  This […]

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This workout is inspired by our demonstrator Asher William Walker. Asher is a hip hop dancer who has been working with me in the PT clinic for the past 7 months, rehabbing for an ACL reconstruction.  Now that he is back to dancing we are working on functional strength and conditioning to make Asher stronger […]

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