Short Workout - 30 min or less

You Must Be a Member to View This Complete Routine.

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 […]

You Must Be a Member to View This Complete Routine.

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 […]

You Must Be a Member to View This Complete Routine.

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 […]

You Must Be a Member to View This Complete Routine.

This routine consists of 4 exercises, targeting eccentric loading for the hip flexors, adductor and hamstrings. We first target the muscle groups in kneeling positions, then practice more functional and dynamic standing movements. Only equipment needed is a mat or cushion for the knee.

You Must Be a Member to View This Complete Routine.

Dr. Megan O’Linn leads this series, beginning with diaphragmatic breathing to optimize rib cage position for scapular stability. We will then move through a warmup, focusing on optimizing joint alignment in hand-weightbearing… to further activate the shoulder stabilizers. As we move into the strength exercises, we will focus on nasal breathing the whole time in […]

You Must Be a Member to View This Complete Routine.

This is a short-format routine focused on exploring open and closed chain hip rotation. It is important for dancers to maintain active control through the hips’ full range of motion, prioritizing not just external rotation, but internal rotation as well! We progress from open chain hip rotation, to closed chain…and ultimately progress to dynamic movement […]

You Must Be a Member to View This Complete Routine.

SFT Strength for Partnering incorporates pressing and pulling motions with many different tweaks…the height of the motions (overhead, down low, chest height, etc.) and in coordination with other motions of the body (pelvic rotation on stable single leg stance, multidirectional lunging, squatting, etc.). This goal of all this variation is to prepare the dancing body […]

You Must Be a Member to View This Complete Routine.

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 […]

You Must Be a Member to View This Complete Routine.

Hip flexor exercises for dancers

You Must Be a Member to View This Complete Routine.

Traci breaks down her top 10 exercises for competitive contemporary dancers. You can perform this full set of exercises as a complete workout…or feel free to take individual exercises from this program and incorporate them into your next class, warmup, or workout! The only equipment used here is a resistance band loop.

Got 15-30 minutes?