Full Hour 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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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 […]

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SFT Dance Fitness 4 is a full-body, conditioning class that begins with dynamic stretching and muscle activation for the foot, hip, and shoulder stabilizers. The routine then progresses to bigger and more dynamic movements, which train all of these important muscle groups to work together. This routine is taught in real time by Katie, and […]

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SFT Dance Fitness 3 is a complete, full-body conditioning class. We begin with dynamic, weight-bearing mobility exercises. We then move on to functional strength and stability work. By incorporating dance relevant positions like external hip rotation and releve, we activate the neuromuscular system to better stabilize and utilize your existing range of motion…thus training your […]

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SFT Dance Fitness 2 is a full body conditioning routine with a special focus on end range joint mobility control.  This is important for dancers because of the frequent use of movements that utilize extreme range of motion. This routine also focuses on dynamic stability with multi-plane change of direction. Given the complexity and dynamic […]

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SFT Dance Fitness 1 is a full length workout that takes about an hour to complete.  It’s perfect for the advanced dancer athlete to practice on their own. Or…dance teachers, this is a fantastic series for an hour long conditioning class.  We’ll focus on mobility, muscle activation, controlled deceleration of movement, joint stability, stamina, and […]

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Follow along in real time to this class recorded from a live Zoom session with Kellie St. Pierre. Today’s class puts a special focus on ankle stability! Class is an hour long, full body conditioning program for dancers. You’ll need a yoga mat, a resistance band loop, and a long theraband. You have the option […]

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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. You’ll need a long theraband, a resistance band loop, and socks (you may also want a yoga mat for cushioning). You have the option to complete […]

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 resistance band loop and a folded up towel or yoga mat. You have the option to complete the full class with no equipment […]

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 resistance band loop and a moderate weight (such as a 10 lb dumbbell). You have the option to complete the full class with […]

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