Circuit

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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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The 8-4-2-1 Circuit Workout is a sequence of 7 exercises. You will perform the sequence a total of 4 times. In the first round, you will perform each exercise 8 times; in the second round, you will perform each exercise 4 times. Then 2 times, and then 1 time. This is a great full body […]

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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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Often, when we think about our core, we think about the abdominals alone…when in reality, our core is the entire trunk, meaning the hips, the shoulders, and the entire torso in between.  Functional synergy between the various joints and muscles of the trunk is very important to provide complete mobile stability through functional movement.  An […]

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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 […]

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Overuse and traumatic injuries of the knees are all too common with dancers. This routine is designed to strengthen and activate the muscles that have the power to reduce wear and tear on the knees. We move from less functional and more concentrated muscle activation exercises to “warm up” the neuro-muscular system…to dynamic exercises to […]

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This routine aims to create improved thoracic spine and shoulder girdle mobility and three dimensional strength to stabilize that range in a manner that is functionally relevant for dancers. We will focus on mobilizing the thoracic spine and using resistance training to strengthen the shoulder muscles. You can go through this series of exercises 1-3 times […]

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Often times dancers work to create beautiful hyper-mobile hips…but lack the muscular control to safely utilize their range of motion.  This is often the central cause of injuries because the lack of hip stability allows for excessive stress to be brought on at joints like the lower back, knees, and ankles. This circuit places an […]

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The SFT Ankle Stability Circuit is a full length workout.  It is designed as a circuit that you will go through 2-3 times.  While this is a complete full-body workout, the focus here is on building ankle stability.  We will challenge the ankle during balance on one foot by moving the rest of the body […]

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