LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Warm-Up Blocks
Dynamic Warmup Block
Circuit x 2
Ankle Rub + Scrub
Set time
1 2 min
2 2 min
Band Calf Activation
Set reps
1 8 each
2 8 each
Ankle Roll
Set reps
1 10
2 10
Low Back Tissue Compression
Set time time
1 2 2 mins
2 2 2 mins
Child’s Pose to Cobra
Set reps
1 10
2 10
1/2 Kneeling Opp Side Extension
Set reps
1 10 each
2 10 each
DB Multi-planar Lunge with Reaches
Set reps
1 10
2 10
Side Plank Wall Ward
Set reps
1 5 each side
2 5 each side
Big Toe Corkscrew SL Hip Hinge Percussive Warding
Set reps
1 10
2 10
Ground rolling (Tumbling)
Set reps
1 10
2 10
Workout Blocks
Lower Body LLT --> LMT Anterior
Superset x 4
BB Split Front Squat
Set reps load Rest
1 6 - 8 moderate 0 sec
2 6 - 8 moderate 0 sec
3 6 - 8 moderate 0 sec
4 6 - 8 moderate 0 sec
DB Transverse Lunge Shoulder Carry
Set reps load Rest
1 20 moderate 90
2 20 moderate 90
3 20 moderate 90
4 20 moderate 90
Upper Body LLT --> LMT Push
Superset x 4
DB Incline Press
Set reps load Rest
1 6 - 8 moderate 0 sec
2 6 - 8 moderate 0 sec
3 6 - 8 moderate 0 sec
4 6 - 8 moderate 0 sec
1-Arm KB Side Press
Set reps load Rest
1 20 moderate 90 sec
2 20 moderate 90 sec
3 20 moderate 90 sec
4 20 moderate 90 sec
Lower Body LLT --> LMT Posterior
Superset x 4
Alternating DB Step Down
Set reps Rest
1 6 - 8 0 sec
2 6 - 8 0 sec
3 6 - 8 0 sec
4 6 - 8 0 sec
BB Circle Squat
Set reps load Rest
1 20 moderate 90 sec
2 20 moderate 90 sec
3 20 moderate 90 sec
4 20 moderate 90 sec
Upper Body LLT --> LMT Pull
Superset x 4
1-Arm DB Reverse Fly
Set reps Rest
1 6 - 8 0
2 6 - 8 0
3 6 - 8 0
4 6 - 8 0
DB Lawnmower Row
Set reps load Rest
1 20 moderate 90 sec
2 20 moderate 90 sec
3 20 moderate 90 sec
4 20 moderate 90 sec
Cool Down Blocks
Self-Massage Cool Down
Circuit x 1
Self-Massage: Foot
Set time
1 5
Self-Massage: Lower Leg
Set time
1 5
Self-Massage: Adductors
Set time
1 5
Self-Massage: Glutes
Set time
1 5
Self-Massage: T-Spine
Set time
1 5
Horizontal

LLT –> LMT Muscle Strength Hypertrophy for Dancers

Workout
Mechanical
LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT

Prepping foot, knee, hips, lower back, and shoulders for the dance floor.

Warm-Up Blocks

Dynamic Warmup Block
Circuit x 2

Perform this circuit twice.

ULT
Ankle Rub + Scrub
time 2 min
Set Time
1 2 min h:m:s
2 2 min h:m:s
LLT
Band Calf Activation
reps 8 each
Set Reps
1 8 each
2 8 each
LMT
Ankle Roll
reps 10
Set Reps
1 10
2 10
ULT
Low Back Tissue Compression
time 2
time 2 mins
Set Time Time
1 2 h:m:s 2 Mins h:m:s
2 2 h:m:s 2 Mins h:m:s

Use as an alternate to Mid Back Seated Overhead Hand Press if taking care of lower back

ULT
Child’s Pose to Cobra
reps 10
Set Reps
1 10
2 10
LLT
1/2 Kneeling Opp Side Extension
reps 10 each
Loaded Dynamic Stretch for the Hip Flexor complex.
Set Reps
1 10 each
2 10 each
LMT
DB Multi-planar Lunge with Reaches
reps 10
Set Reps
1 10
2 10
UMT
Side Plank Wall Ward
reps 5 each side
Activation for the Core in a Lateral Position
Set Reps
1 5 each side
2 5 each side
LLT
Big Toe Corkscrew SL Hip Hinge Percussive Warding
reps 10
Set Reps
1 10
2 10

Modification: Open the hip and side body up once you are in position by externally rotating the grounded hip, and shifting the open arms from a horizontal orientation to a vertical orientation. Your entire body should move as one unit. "Pilates breath in" can assist with greater stability if needed. Percussive breath out.

GAR UMT
Ground rolling (Tumbling)
reps 10
Set Reps
1 10
2 10

Progress to eyes closed.

Workout Blocks

Lower Body LLT --> LMT Anterior
Superset x 4

Ankle, knee, hip alignment and strength.

LLT
BB Split Front Squat
reps 6 - 8
load moderate
Rest 0 sec
Set Reps Load Rest
1 6 - 8 Moderate 0 sec (h:m:s)
2 6 - 8 Moderate 0 sec (h:m:s)
3 6 - 8 Moderate 0 sec (h:m:s)
4 6 - 8 Moderate 0 sec (h:m:s)
LMT
DB Transverse Lunge Shoulder Carry
reps 20
load moderate
Rest 90
Set Reps Load Rest
1 20 Moderate 90 (h:m:s)
2 20 Moderate 90 (h:m:s)
3 20 Moderate 90 (h:m:s)
4 20 Moderate 90 (h:m:s)

Upper Body LLT --> LMT Push
Superset x 4

Pecs, shoulders, and core!

LLT
DB Incline Press
reps 6 - 8
load moderate
Rest 0 sec
Set Reps Load Rest
1 6 - 8 Moderate 0 sec (h:m:s)
2 6 - 8 Moderate 0 sec (h:m:s)
3 6 - 8 Moderate 0 sec (h:m:s)
4 6 - 8 Moderate 0 sec (h:m:s)
LMT
1-Arm KB Side Press
reps 20
load moderate
Rest 90 sec
Set Reps Load Rest
1 20 Moderate 90 sec (h:m:s)
2 20 Moderate 90 sec (h:m:s)
3 20 Moderate 90 sec (h:m:s)
4 20 Moderate 90 sec (h:m:s)

Lower Body LLT --> LMT Posterior
Superset x 4

The back body.

LLT
Alternating DB Step Down
reps 6 - 8
Rest 0 sec
Set Reps Rest
1 6 - 8 0 sec (h:m:s)
2 6 - 8 0 sec (h:m:s)
3 6 - 8 0 sec (h:m:s)
4 6 - 8 0 sec (h:m:s)
LMT
BB Circle Squat
reps 20
load moderate
Rest 90 sec
Set Reps Load Rest
1 20 Moderate 90 sec (h:m:s)
2 20 Moderate 90 sec (h:m:s)
3 20 Moderate 90 sec (h:m:s)
4 20 Moderate 90 sec (h:m:s)

Upper Body LLT --> LMT Pull
Superset x 4

LLT
1-Arm DB Reverse Fly
reps 6 - 8
Rest 0
Set Reps Rest
1 6 - 8 0 (h:m:s)
2 6 - 8 0 (h:m:s)
3 6 - 8 0 (h:m:s)
4 6 - 8 0 (h:m:s)
LMT
DB Lawnmower Row
reps 20
load moderate
Rest 90 sec
Set Reps Load Rest
1 20 Moderate 90 sec (h:m:s)
2 20 Moderate 90 sec (h:m:s)
3 20 Moderate 90 sec (h:m:s)
4 20 Moderate 90 sec (h:m:s)

Cool Down Blocks

Self-Massage Cool Down
Circuit x 1

Adjust the times as needed.

LAR
Self-Massage: Foot
time 5
"How-to" self-massage for the feet
Set Time
1 5 h:m:s
LAR
Self-Massage: Lower Leg
time 5
"How-to" on Self-Massage for the Lower Leg
Set Time
1 5 h:m:s
LAR
Self-Massage: Adductors
time 5
"How-to" self-massage for the inner thigh
Set Time
1 5 h:m:s
LAR
Self-Massage: Glutes
time 5
"How-to" self-massage for the glutes/posterior hip.
Set Time
1 5 h:m:s
LAR
Self-Massage: T-Spine
time 5
"How-to" self-massage for the Thoracic Spine (mid-upper region of back).
Set Time
1 5 h:m:s

Horizontal Loading