Full Hour Workout

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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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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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Follow along in real time to this class recorded from a live Zoom session with Kellie St. Pierre. Class is an hour long, full body conditioning program for dancers. In this particular class, there is an emphasis on eccentric strengthening of the hamstrings. You’ll need a theraband and a place to anchor your band around […]

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Hour long conditioning class for dancers with a focus on muscle activation, stable mobility, and triplanar functional movement.

You Must Be a Member to View This Complete Routine.

Follow along in real time to this class recorded from a live Zoom session with Kellie St. Pierre. Class is an hour long, full body conditioning program for dancers. You’ll need a yoga mat and a theraband. You have the option to complete the full class with no equipment as well.

You Must Be a Member to View This Complete Routine.

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.

You Must Be a Member to View This Complete Routine.

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.

You Must Be a Member to View This Complete Routine.

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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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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This is the first of our regular Injury Prevention classes for CLI Studios. This was taught as a live-streaming class, so it’s a great way to get a feel for pacing when practicing and/or teaching our workouts. This is a full hour-length conditioning class and requires no equipment. Sugarfoot Therapy is proud to partner with CLI […]

Got 15-30 minutes?