Put it all together/ Sample Program

 

Building your plan:

  • You can incorporate the principles of strength endurance and power into a 15-30 minute workout.

Make a plan- set the intent of your workout: what are your goals? 

  • Warm-up and centering

    • Exercises that focus on motor control and coordination *possibly ones that a PT has provided and determined to be specific for you. 

    • Setting up the core

    • Want to get everything “warm” / blood circulating:

      • 5 minute warm up! 1 minute jumping jack, 1 minute running in place/ butt kicks, 1 minute mini squat jumps, 1 minute kneeling pushups, and  1 minute single straight leg bicycle crunches. This can be repeated for a 10 minute warm up. 

  • Main set- 

    • Increase the intensity of the exercise by adding resistance, or making exercise more complex to challenge the body (your strength, endurance, and/or power training).

    • Increase ROM and rotation (squat + lift).

    • Make sure that you are using efficient patterning!

  • Cool-down- 

    • Incorporate if you are ending your day or have a break before your next rehearsal, class, or training session.

    • The best time to stretch is at THE END of the workout when your tissues are warm and more ‘elastic.’

*Notes on program development*

Make your workouts interesting by adding variety, or setting a different intent for each one.

Be ready to modify based on your day, how you’re feeling, and your goals.

Use these ideas to build on what you have.

Example Weekly Plan:

Monday: warm up 10 min, strength 30 min, cool down/ stretch 10 min

Tuesday: cardio/ endurance warm up 10 min, your sport (ballet class, climbing session, run, bike, hike, swim etc), stretch 

Wednesday: cardio/ endurance warm up 10 min, your sport (ballet class, climbing session, run, bike, hike, swim etc), stretch 

Thursday: Rest

Friday: Warm up 10 min, strength 30 min, cool down/ stretch 10 min

Saturday: cardio/ endurance warm up 10 min, your sport (ballet class, climbing session, run, bike, hike, swim etc), stretch

Sunday: Mix it up: class day, get outside, yoga, pilates

**Two days of rest per week is also an option.

CHECK OUT THE LATEST EPISODE OF DANCE DOCS FOR MORE CONVERSATION AND INFORMATION ON PROGRAM DEVELOPMENT.


Book an Appointment:

 
Emily Noe