Intermediate

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For this full body warm up, all you need is a little bit of floor space and a resistance band loop. The whole warm up takes just over 10 minutes. We’ll warm-up your ankle stabilizers, your quads and glutes, your core and shoulders, and even work in some neuromuscular activation for jump landing stability! This […]

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This circuit consists of 6 exercises that strengthen the core, including your hips, shoulders and back…the whole trunk! You can perform 1-3 rounds of the circuit, with one full round taking about 15 minutes. Only equipment needed is a Swiss ball, though you may want to use a yoga mat for cushioning.

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SFT Stamina 2 is a routine that requires no equipment. The full routine will take you 45-60 minutes to complete. We begin with a warm-up that focuses on active mobility. Then the main workout consists of 3 work sets. Each work set consists of 2 exercises. We perform multiple rounds of each work set before […]

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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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Dr. Traci Ferguson, PT, DPT leads you through 5 of her favorite exercises to help improve leg extensions. To facilitate getting your extensions above 90 degrees, we will work on strengthening the hips flexors and quads on the gesture leg…in conjunction with strengthening your core and your supporting leg, with a focus on the glutes […]

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

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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 yoga mat and a theraband. You have the option to complete the full class with no equipment as well.

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Hip flexor exercises for dancers

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Pilates workout for dancers using foam roller and theraband.

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In this 30 minute routine, Dr. Kerry McMahon, PT, DPT, CSCS works on activating and strengthening the peroneals and posterior tibialis. These muscles support the arches of the foot and stabilize the ankle, especially in vulnerable positions like point, demi-point, and/or dancing in heels. For equipment, you will need: a long TheraBand a pad or […]

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