A Sore Core Workout

Time to focus on your core with this week’s workout!

Work It Wednesday will feature a new dance specific workout for you every week!

Everyone needs a strong core, no matter what kind of athlete you are! This week’s Work It is a core circuit we use as a finisher to fry the core after full body work though you can use it on it’s own just to get some extra training in as you see fit. 3 times through for a quick finisher or up to 5 on it’s own!

Clockwork Plank: You know we like to incorporate shoulders into your core work. This is a great option with a few variations. If you have the space can move your feet & go in a complete circle, then repeat the other direction. In smaller space just go 90 deg to one side, then work back, trying to keep feet still. I show both ways in video. Focus on hips staying level & no torso rotation. 2 circles ea way or 6-8 halves per set is great.

Tall Kneeling Pallof Press w/ Rotation: Here we engage the hips & shoulders a bit with any theraband, resistance band, or loop band anchored perpendicular to us. Go out until good tension on band, sit on both knees with cushion under them as needed. Keeping spine straight & core braced, push band away from you, then rotate away from anchor. Repeat for reps then switch sides. If band is tight enough, 10-15 reps/side should be good.

Hollow Hold 3 Way: Burn the core with this last move. Start on your back & brace ribs down, then push feet just slightly off ground & pull shoulder blades up as well. Can hold weight as needed (5-10lbs). With arms stretched overhead hold as long as can, up to about 45-60 secs, then hold weight straight overhead without changing back position, again as long as able, then rest weight on chest/stomach for last hold.

 

To keep up with the workouts, follow along here or on any of our social media platforms.

Scott DPT
#BeyondCrunchesandPilés

 

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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.

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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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