Performance Training

Elevate your practice and prevent future injuries with cross training.

Artistic Athlete Glute Tune-Up Program

Proper warm-ups will lubricate your joints,activate your stabilizing muscles, improve blood circulation.
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Free Program

Dancer Physique Program

Quick and effective workouts you can do anytime, anywhere! Designed to get your heart rate up and keep you feeling fit between rehearsals and classes.
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Jump Intensive Program

The best way to see improvements in your jumps! This program will be done over the summer or when you have time off. You'll be using sand at the beach, pools, and anything else summer afford.
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New Season New Heights Program

Our best-selling program - 12 weeks of full body work to train everything you need to stand out in dance!
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best selling

Custom Program

Are ready to take your training to the highest level? Then you need a custom program, designed 100% for you, your goals, schedule, equipment, and interests - combined with monthly calls with your coach!
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Performance Training Resources

For dancers

Rehabilitation

Don’t waste time with healthcare providers who don’t specialize in your dance medicine. We provide customized recovery plans for any level of dance.
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Performance Training

Take your training to the next level with programs designed to improve your dance performance, reduce your injury risk, lengthen your dance career, and increase your fitness!
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For studios

We are your in house team, a resource that only the top programs in the world offer to give your studio an edge over others.​

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Group Information and Equipment Guidelines

Review the information below to find out which track is the right one for you. You can also watch this video that walks you through the options.

Once you have chosen your track you can submit the form at the bottom of this page. Select one and only one option, please.

Play Video

Group 1:

If you have access to equipment such as free weights, any cardio equipment (rower, stairs, treadmill, bike, etc.), and other things common in a fitness center, “Group 1” is for you!

  • You could also run rather than use cardio equipment
  • Options to include steps, med balls, etc. included, but these are optional

Group 2:

If you’re primarily doing this at home, with resistance bands (though a few small weights can easily be added if you have them), but still can use stairs, bike, run, or have some cardio equipment access, select “Group 2”

Group 3:

Lastly, If you don’t like to run, and don’t have access to any cardio (no stairs, bikes, or lap pools) then the last option is for you! “Group 3”

  • You will still get cardio, but in the form of exercises, you can do in a single room. This option was made specifically for COVID and people who can’t easily get outside.

Group 4:

This program is made specifically for the demands of male dancers, taking into account some extra work for upper body to support partnering, extra stability for the lower back, etc. This option is similar to group 1 in terms of equipment need.

  • If you need a band only option, please consider the co-ed options of group 2 or 3.” If you need a band only option, please consider the co-ed options of group 2 or 3.

No track is better than the other, you will get results regardless. You can find more information about the equipment requirements for each track by scrolling down.

Equipment Guidelines

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