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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 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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In this short-format routine, Katie leads you through 2 sequences…one lower extremity focused flow and one upper extremity focused flow. No equipment is requires, although we will give you the option to add resistance with a light to moderate hand weight. These sequences are best explored if you have a solid foundation of Sugarfoot Therapy […]

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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 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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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.

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

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SFT Dance Fitness 5 provides a full body dance conditioning workout that encourages stable mobility from head to toe. As always, we focus on moving in the three planes of motion to best prepare the body for 3 dimensional dancing, and for a 3 dimensional world! The warm-up starts with foot intrinsics and progresses through […]

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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 […]

Got 15-30 minutes?