2 Days a Week // Nov. 2022: Dancer Specialization Phase

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Warm-Up (Choose One)

Warm-Up Flow A

Warm-Up Flow B

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day 1

A1. 2-3 sets of 6-8 reps/side

Single-Leg Squat (To Chair/Bench) (version 1)
Single-Leg Squat (Off Bench) (version 2)

A2. 2-3 sets of 8-10 reps

Incline Hindu Push-Up (version 1)
Hindu Push-Up (version 2)

B1. 2-3 sets of 8-10 reps

Pullover w/ Extension (Kettlebell & Bench) (version 1)
Supine Pullover (Kettlebell) (substitution)

B2. 2-3 sets of 6-8 reps

Jefferson Curl (Kettlebell) (version 1)
Jefferson Curl (Barbell) (version 2)

C1. 2-3 sets of 10-12 reps

Tibialis Anterior Raise

C2. 2-3 sets of 10-12 reps/side

Seated Single-Leg Calf Raise (Kettlebell)

D1. 2-3 sets of 10-12 reps/side

Forearm Donkey Kick

D2. 2-3 sets of 6-8 reps/side

Half Split Slide (Blanket)

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day 2

A1. 2-3 sets of 6-8 reps/side

Goblet Squat w/ Foot Elevated (Kettlebell)

A2. 2-3 sets of 8-10 reps/side

Overhead Press w/ Suitcase Hold (Kettlebell)

B1. 2-3 sets of 8-10 reps/side

Sliding Single-Leg Romanian Deadlift (Kettlebell & Blanket) (version 1)
Single-Leg Romanian Deadlift (Kettlebell) (version 2)

B2. 2-3 sets of 8-10 reps/side

Low Lunge Single-Arm Row (Band) (version 1)
Warrior 1 Single-Arm Row (Kettlebell) (version 2)

C1. 2-3 sets of 8-10 reps/side

Side Plank Dip

C2. 2-3 sets of 8-10 reps

Seated Crab Shoulder Slide (Blanket)

D1. 2-3 sets of 8-10 reps/side

Kneeling Overhead Pallof Press (Band)

D2. 2-3 sets of :20-:30/side

Tandem Stance Balance Swap (Kettlebell) (version 1)
Single-Leg Balance Swap (Kettlebell) (version 2)

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Optional Cool-Down (Choose One):

Stretch/Self-Massage | Savasana/Seated Meditation | A Short Walk