LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Mechanical
Warm-Up Blocks
7-Step Prep Warmup Block
Circuit x 2
Rub and Scrub Pelvis
Set reps
1 10
2 10
Mid Back Activation: Seated Overhead hand Press
Set reps
1 5
2 5
Child’s Pose to Cobra
Set reps Tempo
1 8 - 10 controlled
2 8 - 10 controlled
Z Sit KB Waiters Sit Up
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
Reverse Lunge Eye Tracking
Set reps
1 10
2 10
Workout Blocks
Acceleration
Giant Set x 2
Assisted Explosive Squat TRX
Set reps
1 6
2 6
Rotational Jump (Explosive)
Set reps Tempo Rest
1 6 explosive 90s
2 6 explosive 90s
Lunge to Chest Press
Set reps Tempo Rest
1 6 explosive 90s
2 6 explosive 90s
Ward Lateral Skater
Set reps Tempo Rest
1 6 explosive 90s
2 6 explosive 90s
Deceleration
Giant Set x 2
Squat Alternating Touchdown
Set reps Tempo Rest
1 6 explosive 90s
2 6 explosive 90s
3-Count Skater Hold
Set reps Hold Rest
1 6 3s 90s
2 6 3s 90s
Split Squat Drop and Catch
Set reps Hold Rest
1 6 3s 90s
2 6 3s 90s
Reverse Paddle
Set reps Rest
1 6 90s
2 6 90s
Plyometrics
Giant Set x 2
Repeated Squat Jump
Set reps Tempo Rest
1 6 explosive 90s
2 6 explosive 90s
Carioca
Set reps Tempo Rest
1 6 explosive 90s
2 6 explosive 90s
MB Plyo Broad Jump
Set reps Rest
1 6 90s
2 6 90s
Rotational Plyo Throw
Set reps Tempo Rest
1 6 controlled 90s
2 6 controlled 90s
Cool Down Blocks
Cool Down
Horizontal
Figure 8 Breathing for Recovery and Regeneration
Set reps Tempo
1 8 controlled
Double Leg Restorative Pose
Set time
1 2m

Explosive Power for Dancers; Acceleration, Deceleration, Plyo

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

This is a general introduction to Acceleration, Deceleration, and Plyometrics for dancers, focusing on all 4 quadrants. The purpose is to prepare 6 - 8 weeks in advance for a performance or technically challenging bout of training, with explosive training, and a 2 week break period before the performance. This is also an introduction to longer than usual rest periods between exercises, the purpose of which is to allow the neuromuscular system to adequately recover.

Warm-Up Blocks

7-Step Prep Warmup Block
Circuit x 2

The main focus is spinal decompression and overall spinal health.

Rub and Scrub Pelvis
reps 10
Set Reps
1 10
2 10
ULT
Mid Back Activation: Seated Overhead hand Press
reps 5
Set Reps
1 5
2 5

Breathing pattern: Breathe in through the nose, knitting rib, side body wide, breathing up through the spine, shoulders relaxed. The goal is to initiate spinal decompression through diaphragmatic breathing. Breathe out through the mouth, gently pulling belly button to spine.

ULT
Child’s Pose to Cobra
reps 8 - 10
Tempo controlled
Set Reps Tempo
1 8 - 10 Controlled
2 8 - 10 Controlled
LMT
Z Sit KB Waiters Sit Up
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.

Reverse Lunge Eye Tracking
reps 10
Set Reps
1 10
2 10

Workout Blocks

Acceleration
Giant Set x 2

Overcoming resting inertia to augment speed, generate resiliency, and foster coordination via deadstarts in all 4Qs.

ULT
Assisted Explosive Squat TRX
reps 6
Set Reps
1 6
2 6
UMT
Rotational Jump (Explosive)
reps 6
Tempo explosive
Rest 90s
Set Reps Tempo Rest
1 6 Explosive 90s (h:m:s)
2 6 Explosive 90s (h:m:s)
LLT
Lunge to Chest Press
reps 6
Tempo explosive
Rest 90s
A total body combination exercise that enhances coordination, endurance and/or power in the sagittal plane.
Set Reps Tempo Rest
1 6 Explosive 90s (h:m:s)
2 6 Explosive 90s (h:m:s)
LMT
Ward Lateral Skater
reps 6
Tempo explosive
Rest 90s
A full body exercise that enhances dynamic balance in the frontal plane.
Set Reps Tempo Rest
1 6 Explosive 90s (h:m:s)
2 6 Explosive 90s (h:m:s)

Deceleration
Giant Set x 2

Slowing movements down via muscle control, timing, and tissue tolerance. Reduces risk of injury to tissue and joints.

ULT
Squat Alternating Touchdown
reps 6
Tempo explosive
Rest 90s
A coordinative exercise for the legs that enhances timing of the hands and feet.
Set Reps Tempo Rest
1 6 Explosive 90s (h:m:s)
2 6 Explosive 90s (h:m:s)
UMT
3-Count Skater Hold
reps 6
Hold 3s
Rest 90s
Develop agility and neuromuscular control in the frontal transverse plane.
Set Reps Hold Rest
1 6 3s h:m:s 90s (h:m:s)
2 6 3s h:m:s 90s (h:m:s)
LLT
Split Squat Drop and Catch
reps 6
Hold 3s
Rest 90s
Develops timing and enhances neuromuscular control in the sagittal planes integrating load.
Set Reps Hold Rest
1 6 3s h:m:s 90s (h:m:s)
2 6 3s h:m:s 90s (h:m:s)
LMT
Reverse Paddle
reps 6
Rest 90s
A coordinative full body exercise that enhances movement across the body while in in the sagittal plane.
Set Reps Rest
1 6 90s (h:m:s)
2 6 90s (h:m:s)

Plyometrics
Giant Set x 2

Explosive training for tissue elasticity and movement efficiency, in and out of jumps.

ULT
Repeated Squat Jump
reps 6
Tempo explosive
Rest 90s
An explosive and high impact leg exercise that enhances body control in the sagittal plane.
Set Reps Tempo Rest
1 6 Explosive 90s (h:m:s)
2 6 Explosive 90s (h:m:s)
UMT
Carioca
reps 6
Tempo explosive
Rest 90s
Develops transverse plane agility in the lateral direction.
Set Reps Tempo Rest
1 6 Explosive 90s (h:m:s)
2 6 Explosive 90s (h:m:s)

Explode vertically

LLT
MB Plyo Broad Jump
reps 6
Rest 90s
Enhances acceleration and neuromuscular control in the sagittal plane and forward direction with load.
Set Reps Rest
1 6 90s (h:m:s)
2 6 90s (h:m:s)
LMT
Rotational Plyo Throw
reps 6
Tempo controlled
Rest 90s
Primes the body for explosive rotational acceleration with a load.
Set Reps Tempo Rest
1 6 Controlled 90s (h:m:s)
2 6 Controlled 90s (h:m:s)

Let it all out with this one.

Cool Down Blocks

Cool Down
Horizontal Loading

Recovery block.

UMT
Figure 8 Breathing for Recovery and Regeneration
Set Reps Tempo
1 8 Controlled
UMT
Double Leg Restorative Pose
Set Time
1 2m h:m:s