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This is an advanced workout for dancers, with a focus on knee stability. After a dynamic warmup, we will complete a circuit that consists of 4 exercises. These four exercises will train knee stability in a wide variety of positions, loading the knee joints in several different angles. We will also focus on strengthening the […]

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This circuit workout for dancers focuses on building strength through swinging motions…preparing the dancer’s body to successfully move their arms and legs with momentum through space! Applicable for all dance styles, this workout builds functional core strength and trains the joints to withstand the forces of momentum. After the dynamic warm-up, you can choose to […]

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For this advanced short series, all you need is a mat! We will go through a series of 6 exercises with an emphasis on driving movement through all 3 planes for 360 degree hip and core strength. The full routine takes about 17 minutes at an advanced level.

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This 30 minute workout begins with an efficient dynamic warm-up that activates the core and mobilizes the hips. Then its a strong series using a yoga mat and a moderate to heavy dumbbell. Weighted exercises include deadlifts, squats and reverse lunges… loading the hips in parallel, internal and external rotation in order to train control […]

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The theme of this workout is…speed! We spend a lot of time in Sugarfoot Therapy focusing on slow, controlled movement. In this advanced circuit workout, we highlight the variable of speed…challenging you to move quickly and powerfully while maintaining control. After a dynamic warmup, we do 2 rounds of the circuit, adding some tweaks in […]

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Follow along with Katie in this full body strength workout for dancers. We begin with a dynamic warmup and then perform 2 rounds of a circuit, followed by a cool down. Equipment used consists of a resistance band loop and dumbbells. We recommend using a moderate weight (in the 5-20 lb range), depending on your […]

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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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