Week One: Sept 7-10

THURSDAY SEPT 8

Drills: Work on each drill until you can see improvement with turning your legs out. 

Turnout Drill A

Turnout Drill B

Turnout Drill C 

STEPS:
Break down 1 step focusing on turning out and proper placement.

 FULL RUNS:
Do 2 full runs of each dance.

Week Two: Sept 11-17

MONDAY SEPT 12

Drills: Work on each drill until you can see improvement with turning your legs out. 

Turnout Drill A

Turnout Drill B

Turnout Drill C 

STEPS:
Break down 1 step focusing on turning out and proper placement.

FULL RUNS:
Do 2 full runs of each dance.

 

TUESDAY SEPT 13

Drills: Work on each drill until you can see improvement with turning your legs out. 

Turnout Drill A

Turnout Drill B

Turnout Drill C 

STEPS:
Break down 1 step focusing on turning out and proper placement.

 FULL RUNS:
Do 2 full runs of each dance.

 

THURSDAY SEPT 15

Drills: Work on each drill until you can see improvement with turning your legs out. 

Turnout Drill A

Turnout Drill B

Turnout Drill C 

STEPS:
Break down 1 step focusing on turning out and proper placement.

 FULL RUNS:
Do 2 full runs of each dance.

 

FRIDAY SEPT 16

Do the following exercises 3x through:

WORKOUT! 

Do the following exercises 3x through: 

30s ab activator 

30s hollow body 

15 band squats

20 band hip bridges 

20 clamshells on each side

Week Three: Sept 18-24

MONDAY SEPT 19

PRACTICE

Drills: Work on each drill until you can see improvement with turning your legs out. 

Turnout Drill A

Turnout Drill B

Turnout Drill C 

STEPS:
Break down 1 step focusing on turning out and proper placement.

FULL RUNS:
Do 2 full runs of each dance.

 

 

TUESDAY SEPT 20

Drills: Work on each drill until you can see improvement with turning your legs out. 

Turnout Drill A

Turnout Drill B

Turnout Drill C 

STEPS:
Break down 1 step focusing on turning out and proper placement.

 FULL RUNS:
Do 2 full runs of each dance.

 

 

THURSDAY SEPT 22

Drills: Work on each drill until you can see improvement with turning your legs out. 

Turnout Drill A

Turnout Drill B

Turnout Drill C 

STEPS:
Break down 1 step focusing on turning out and proper placement.

FULL RUNS:
Do 2 full runs of each dance.

 

 

FRIDAY SEPT 23

Do the following exercises 3x through:

Do the following exercises 3x through:

WORKOUT! 

Do the following exercises 3x through: 

30s hollow body 

15 band squats

20 band hip bridges 

20 clamshells on each side

10 standing clamshells on each side

 

 

Week Four: Sept 25-Oct 1

MONDAY SEPT 26

Drills: Work on each drill until you can see improvement with turning your legs out. 

Turnout Drill A

Turnout Drill B

Turnout Drill C 

STEPS:
Break down 1 step focusing on turning out and proper placement.

FULL RUNS:
Do 2 full runs of each dance.

 

TUESDAY SEPT 27

Drills: Work on each drill until you can see improvement with turning your legs out. 

Turnout Drill A

Turnout Drill B

Turnout Drill C 

STEPS:
Break down 1 step focusing on turning out and proper placement.

 FULL RUNS:
Do 2 full runs of each dance.

THURSDAY SEPT 29

Drills: Work on each drill until you can see improvement with turning your legs out. 

Turnout Drill A

Turnout Drill B

Turnout Drill C 

STEPS:
Break down 1 step focusing on turning out and proper placement.

FULL RUNS:
Do 2 full runs of each dance.

 

FRIDAY SEPT 30

Do the following exercises 3x through:

40s hollow body

15 band squats (if you feel comfortable with proper form, hold 5-10 pounds light weight)

20 band hip bridges

20 clamshells on each side

10 standing clamshells on each side

15 bottom leg raises on each side

Week Five: Oct 2- 8

MONDAY OCT 3

PRACTICE

Drills: Work on each drill until you can see improvement with turning your legs out. 

Turnout Drill A

Turnout Drill B

Turnout Drill C 

STEPS:
Break down 1 step focusing on turning out and proper placement.

FULL RUNS:
Do 2 full runs of each dance.

 

TUESDAY OCT 4

PRACTICE

Drills: Work on each drill until you can see improvement with turning your legs out. 

Turnout Drill A

Turnout Drill B

Turnout Drill C 

STEPS:
Break down 1 step focusing on turning out and proper placement.

FULL RUNS:

Do 2 full runs of each dance.

 

THURSDAY OCT 4

PRACTICE

Drills: Work on each drill until you can see improvement with turning your legs out. 

Turnout Drill A

Turnout Drill B

Turnout Drill C 

STEPS:
Break down 1 step focusing on turning out and proper placement.

 FULL RUNS:
Do 2 full runs of each dance.

 

FRIDAY OCT 7

Do the following exercises 3x through:

40s hollow body

15 band squats (if you feel comfortable with proper form, hold 5-10 pounds light weight)

20 band hip bridges

20 clamshells on each side

10 standing clamshells on each side

15 bottom leg raises on each side

Week Six: Oct 9-15

MONDAY OCT 10

PRACTICE!

Drills: 

Toe Height Drill A

Toe Height Drill B

Arching Drill A

STEPS: Break down 1 step focusing on arching, toe height, and proper foot placement

FULL RUNS: Do 2-3 full runs of each dance.

 

TUESDAY OCT 11

PRACTICE!

Drills: 

Toe Height Drill A

Toe Height Drill B

Arching Drill A

STEPS: Break down 1 step focusing on arching, toe height, and proper foot placement

FULL RUNS: Do 2-3 full runs of each dance.

 

THURSDAY OCT 13

PRACTICE!

Drills: 

Toe Height Drill A

Toe Height Drill B

Arching Drill A

STEPS: Break down 1 step focusing on arching, toe height, and proper foot placement

FULL RUNS: Do 2-3 full runs of each dance.

 

FRIDAY OCT 14

Stamina Work: Do each exercise for 40s, then take a 20s break in-between exercises. Do the whole circuit 3x through!

Pop Squats

Side Skaters with Jump

Jump lunges + 4 jumping jacks

Plank

After you finish your stamina workout, do the following exercises 2x through:

Week Seven: Oct 16-Oct 22

MONDAY OCT 17

PRACTICE!

Drills: 

Toe Height Drill A

Toe Height Drill B

Arching Drill A

 

STEPS: Break down 1 step focusing on arching, toe height, and proper foot placement

FULL RUNS: Do 2-3 full runs of each dance.

 

 

TUESDAY OCT 18

PRACTICE!

Drills: 

Toe Height Drill A

Toe Height Drill B

Arching Drill A

STEPS: Break down 1 step focusing on arching, toe height, and proper foot placement

FULL RUNS: Do 2-3 full runs of each dance.

 

 

THURSDAY OCT 20

PRACTICE!

Drills: 

Toe Height Drill A

Toe Height Drill B

Arching Drill A

STEPS: Break down 1 step focusing on arching, toe height, and proper foot placement

FULL RUNS: Do 2-3 full runs of each dance.

 

 

FRIDAY OCT 21

Stamina Work: Do each exercise for 40s, then take a 20s break in-between exercises. Do the whole circuit 3x through!

Pop Squats

Side Skaters with Jump

Jump lunges + 4 jumping jacks

Plank

After you finish your stamina workout, do the following exercises 2x through:

 

Week Eight: Oct 23-29

MONDAY OCT 24

PRACTICE!

Drills: 

Toe Height Drill A

Toe Height Drill B

Arching Drill A

STEPS: Break down 1 step focusing on arching, toe height, and proper foot placement

FULL RUNS: Do 2-3 full runs of each dance.

 

 

TUESDAY OCT 25

PRACTICE!

Drills: 

Toe Height Drill A

Toe Height Drill B

Arching Drill A

STEPS: Break down 1 step focusing on arching, toe height, and proper foot placement

FULL RUNS: Do 2-3 full runs of each dance.

 

 

THURSDAY OCT 27

PRACTICE!

Drills: 

Toe Height Drill A

Toe Height Drill B

Arching Drill A

STEPS: Break down 1 step focusing on arching, toe height, and proper foot placement

FULL RUNS: Do 2-3 full runs of each dance.

 

 

FRIDAY OCT 28

Stamina Work: Do each exercise for 40s, then take a 20s break in-between exercises. Do the whole circuit 3x through!

Pop Squats

Side Skaters with Jump

Jump lunges + 4 jumping jacks

Plank

After you finish your stamina workout, do the following exercises 2x through:

 

Week Nine: Oct 30-Nov 5

MONDAY OCT 31

PRACTICE!

Drills: 

Toe Height Drill A

Toe Height Drill B

Arching Drill A

STEPS: Break down 1 step focusing on arching, toe height, and proper foot placement

FULL RUNS: Do 2-3 full runs of each dance.

 

 

TUESDAY NOV 1

PRACTICE!

Drills: 

Toe Height Drill A

Toe Height Drill B

Arching Drill A

STEPS: Break down 1 step focusing on arching, toe height, and proper foot placement

FULL RUNS: Do 2-3 full runs of each dance.

 

 

THURSDAY NOV 3

PRACTICE!

Drills: 

Toe Height Drill A

Toe Height Drill B

Arching Drill A

STEPS: Break down 1 step focusing on arching, toe height, and proper foot placement

FULL RUNS: Do 2-3 full runs of each dance.

 

 

FRIDAY NOV 4

Stamina Work: Do each exercise for 40s, then take a 20s break in-between exercises. Do the whole circuit 3x through!

Pop Squats

Side Skaters with Jump

Jump lunges + 4 jumping jacks

Plank

After you finish your stamina workout, do the following exercises 2x through:

 

Week Ten: Nov 6-Nov 12

MONDAY NOV 7

PRACTICE!

Drills: 

Toe Height Drill A

Toe Height Drill B

Arching Drill A

 

STEPS: Break down 1 step focusing on arching, toe height, and proper foot placement

FULL RUNS: Do 2-3 full runs of each dance.

 

TUESDAY NOV 8

PRACTICE!

Drills: 

Toe Height Drill A

Toe Height Drill B

Arching Drill A

 

STEPS: Break down 1 step focusing on arching, toe height, and proper foot placement

FULL RUNS: Do 2-3 full runs of each dance.

 

 

THURSDAY NOV 10

PRACTICE!

Drills: 

Toe Height Drill A

Toe Height Drill B

Arching Drill A

 

STEPS: Break down 1 step focusing on arching, toe height, and proper foot placement

FULL RUNS: Do 2-3 full runs of each dance.

 

 

FRIDAY NOV 11

Stamina Work: Do each exercise for 40s, then take a 20s break in-between exercises. Do the whole circuit 3x through!

Pop Squats

Side Skaters with Jump

Jump lunges + 4 jumping jacks

Plank

After you finish your stamina workout, do the following exercises 2x through:

 

Week Eleven: Nov 13

MONDAY NOV 21

PRACTICE!

Drills: 

Toe Height Drill A

Toe Height Drill B

Arching Drill A

 

STEPS: Break down 1 step focusing on arching, toe height, and proper foot placement

FULL RUNS: Do 2-3 full runs of each dance.