DANCE FITNES PROGRAM

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3-5 Reps for stretching, 10 reps for balance and coordination, 20 reps for strengthening and 30 reps for endurance.

DANCE-FITNESS PROGRAMCore Strengthening, extremity conditioning and stretching.

NR.POSITIONEXERCISEEXERCISE DESCRIPTION

TOOLCOMMENTS2-5 REPS10 REPS20REPS30REPS

WARM UP

1.StandingWalking/RunForwards and Back-wards. Bend Knee behind, heel hits floor first. Extend leg and let the toes hit floor first when running backwards. Think that you are 2 taller than what you really are, inhale through nose, exhale through pursed lips. Shoulders slightly retracted and head in neutral position between shoulders.BurdenkoBeltSet lower abdominals (Suck belly button up and in). The spine in O-positionx

2.x3 way reachingRun 3 steps, bend front knee deep, extend arms forwards, next time sideways and last over-headxMaintain straightspinex

3.xSweepingSideways, extend one arm; bend knee deep, other leg straight, and sweep floor with other arm. 3 sweeps, then 3 around the clock. Both arms. Travel L/R.xMaintain straightspinex

4.xSkatingAlternating arms and legs extend leg behind, front leg bend deep and arm forward straight.xCan cross leg behind.x

5.xHip swing3 steps, swing leg 3 times, let knee bend behind. Up on toes. Alternating arm swing. Travel back and forth.xMaintain spine alignment.x

6.xForward/backwardExtend front leg, when leaning on back leg, rock to front leg and lift back leg, then rock to back leg and extend front leg. Alternating arms.xMaintain straight spine.x

STICK

20.xRotationWalk with stick behind neck arms along stick each side, extend front leg, deep knee bend, back leg should be straight. Rotate spine towards the front leg. Rotate for each step. Turn head with the spine.StickMaintain straight spine. Travel backwards and forwards.x

21.xJump L/RArms extended over head, swing stick behind to touch straight back leg, kick front leg straight and make small jump. Look behind. Travel backwards and forwardsxMaintain straight spine.x

22.xSideways LeanLong Step, front leg deep knee bend, and back leg straight. Reach over with stick and touch the floor to the side of the front leg. Stick should be vertical.xMaintain straight spine. Travel back and forth.x

23.StandingForward KickStick against chest, walk 3 steps and push arms straight out, kick end of stick, alternate L/R.

xMaintain straight spinex

NR.POSITIONEXERCISESTICK CONTINUED

TOOLCOMMENTS2-5 REPS10 REPS20REPS30REPS24.xUpward KickStick against chest, walk and push arms straight up towards ceiling, kick towards the end of stick, alternate L/R. Kick for each step. Travel back and for-wards.xMaintain straight spine. Go up on toes.x

25.xTrunk BendingWalk 3 steps with stick behind back at waistline. Stop with both legs together, bend over and let stick come over head towards the knees.StickKeep balance. Bend over as far as you can.x

26.xForward ReachWalk 3 steps with stick behind neck, reach forwards with straight arms, stands leg straight and kick opposite leg straight out in the back.xLeg arms parallel with floor. Straight back.x

27.xWalk and SquatWalk 3 steps, stick at chest level, put one foot in front of opposite knee, and push arms straight up and squat down. As far as you can.xMaintain straight spine and hips level.x

28.xStep OverWalk 3 steps, stick straight over head. Reach forward with straight arm, step over stick with one foot, and step back. Alternate L/R leg.xMaintain straight spine.x

29.xOne Leg StandsPut leg on top of stick, hold stick in same side hand. Push arm forward and let leg came up as far as possible.xMaintain straight spine. Head up.x

30.xOne Leg standSidewaysPut leg on top of stick, hold on to stick with both hands. Push arms down and let leg come up sideways as far as possible.xMaintain straight spine. Go up on toes.x

OR FULL ROLL (May turn roll with flat side up to decrease pressure on sacrum and spinal processes).

41.On BackBreathingOn or full roll, diaphragmatic Breathing. Put hands over lower chest wall. Low Back should be in contact with the roll (suck your bell button up and in ) Roll or full roll.Diaphragmatic Breathing.1-3 min.

42.xHead RollsTurn Head L/R. Back of head in contact with roll.xSlow, exhale.

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43.xArm ReachParallelReach over head, and pull back. The scapulae should be relaxed. BeltRelax shoulder.

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44.xArm ReachAlternate L/RReach over head, and pull back. The scapulae should be relaxed.BeltStretching

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45.xArm Over HeadStart with hand down by thighs, use bands and lift over head. Keep low back down, set abdominals. BeltControl of pelvis.

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46.xArm StretchingArms over head, parallel with floor, alternate L/R arms reaching towards the wall. BeltLet upper back shift L/R.

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47.xV-WArms touching back of head, may use bands, let elbows drop down to form a W.BeltControl of shoulder blades.

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NR.POSITIONEXERCISE OR FULL ROLL CONTINUED

TOOLCOMMENTS2-5 REPS10 REPS20REPS30REPS48.xShoulder PressArms over head, let elbows down to the floor, push up.May use a counter partner to give resistance or use free weights.Person or free - weights.Exhale when pushing up.

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49.xPelvis TiltThink of your pelvis like a clock, 12 is towards your belly button; push your pelvis in to 12 clock.RollDiaphragmatic- breathing

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50.xBridgingFeet up towards end of roll, a fist apart. Tighten your gluteus muscle and lift you back up. For progression you may put feet up on a step or another roll.xEven hips.

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51.xBridgingSame, but kick one leg out from the knee when up.xDont let hip drop.

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52.xBridgingReverse above, start with one leg straight, bend knee back and put foot down when up.xKeep hips even.

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53.xModified Sit-upsArms out to the side, palms down, knees bend and feet up against the roll. Lift head/upper back up, exhale as you also lift the arms up and cross arms over chest and let knees out to the side. Reverse coming back downxKeep low back down and stay balanced on the roll.

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54.xFrogPalms down, knees bend up, let knees out to the side. Both first, then alternate L/R. To progress the exercise put feet up on another roll or a step. xPrevent hips from shifting.

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55.xHip/Knee flexionPalms down, and bend up to 90 degrees at the knees. Lift one leg at a time up to 90 degrees at the hips, lower back down slowly. To advance the exercises lift both legs up at the same time. Then put the legs up on a roll/step.xKeep low back flat against the roll, do not arch LB.

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56.xSit upsPalms down, lift both legs up to 90 degrees at the knees and hips, lift up head and upper back, exhale on the way up. Advance by straightening both legs.xDiaphragmatic breathing, dont push stomach out.

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57.xLeg liftPalms down, Knees bend up. Lift one leg, straighten knee, lower slowly to the floor. Keep low back down.xDont allow hips to shift.

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58.xLeg liftAlternating arms.Same as above, add opposite arm reaching up towards ceiling.xCoordination.

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59.xLeg lift, Alternating armsBoth legs.Same as above. Go L/R the lift both legs up, straighten both legs up as you also lift up you head/upper back.Keep palms down. Exhale as you lower the legs to the floor.xKeep back flat against roll, bend Knees if starting to arch.

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60.xBicyclePalms down, bend one leg up 90/90 then straighten leg to the floor as the opposite knee comes up.xKeep back flat.

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61.xBicycle, alternating arms.As above, add sliding alternating arms over head.xKeep hips from rotating.

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62.xLeg kicksPalms down, both legs down, heels touching floor. Kick straight leg as far up as able, lower leg controlled. Then opposite leg. xKeep back flat.

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63.xLeg kicks, switch way.Same as above but let the opposite leg come up as the other leg is coming down.xDont let hips rotate.

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NR.POSITIONEXERCISE OR FULL ROLL CONTINUED

TOOLCOMMENTS2-5 REPS10 REPS20REPS30REPS64.xSide leg lifts.Palms down, bend both legs up, straighten legs up towards ceiling, then let one leg out to the side, kick leg in and out and lift leg back up. Repeat with opposite leg then to both legs at the same time, bend knees back down. If to hard, you may keep knees bend 90 degrees instead of straightening them up towards the ceiling. xPrevent hips from rotating, stay on roll, may turn roll over.

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65.xJumping Jacks,Arms onlyKeep legs and heels down. Let arms follow parallel to the floor to over head, palms up when coming above the shoulders.BeltBack flat.

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66.xJumping JacksLegs onlyPalms down, keep feet off the floor, bring legs in and out. Keep low back flat against the roll. If difficult lift the legs up higher and lift your head up.xBack flat.

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67.xJumping JacksArms and legsSame as the 2 above, arms and legs moving together.To make it easier you may lift the legs further off the floor, or lift up your head/upper back.xBack flat.

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68.SittingButterflySit on the end of the roll, may turn it over. Back straight and soles of feet touching. Hands behind neck. Extend one knee and the same side arm out to the side, come back to starting position, repeat with the other side, then do both legs at the same time. RollBack Straight, slide feet along the floor.

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69.xKnee BendingSit on end of roll. Bend knees up towards the end of the roll. Back must be straight. Straighten one leg and reach forward and grab ankle if you can, pull up. Repeat with other leg, and then try to extend both legs and reach with both hands at one time.xBalance on roll, back straight.

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70.xHamstrings StretchingPut both feet on roll, reach for feet. If very tight you may sit on the roll in stead, for more stretching use a full roll. An alternative is to bend one knee and put the foot towards the groin. Keep back straight, Pull ankle and toes towards you to stretch the calf muscles. To stretch the outside of ankle turn the foot inwards as you reach for the ankle.xExhale as you stretch towards the end range.X; hold 30 to 60 seconds each.

71.KneelingChest StretchingPut hands on roll, thumbs up at each end off the roll,Keep hands on the roll as sit back on you feet.xExhale as you stretch towards the end range.x

72.StomachSwimmerLong neck, arms reaching over head, alternate lifting opposite leg and arm up about 4-6.BeltMay use the bands for resistance.

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73.xV-WWSame as on the back and may use the bands for resistance (Nr. 24).BeltSlow

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74.All 4sPush upKnee ExtensionOne knee on roll, assume quadruped position, long neck. Straighten opposite leg put as you bend elbows and do a push up, flex knee and come back to starting position as you extend the arms again.RollKeep back straight, exhale as you push back up.

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NR.POSITIONEXERCISE OR FULL ROLL CONTINUED

TOOLCOMMENTS2-5 REPS10 REPS20REPS30REPS75.xQuadripedKneel on roll, may use second roll for hands. Use the resistance bands. Otherwise the same as the swimmer.Tuck stomach in.RollsKeep back straight and long neck.

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76.Plank PositionPush UpsHands on roll, toes on the floor. Long neck and keep back straight. To advance the exercise put feet on a roll, and or hands on a full roll. Lower the body by bending your elbows. The further apart your hands are, the more difficult. RollStraight back.

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77.xPush Ups withLeg LiftsSame as above, but keep arms straight wile extending one leg at a timexDo not arch back.

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78.Sideways PlankTrunk StabilizerGo up in sideways plank position, up on elbow first. May put elbow on roll, later on full roll and straighten the arm fully. Lift top leg up sideways. This is a very advanced exercise.RollKeep back from swaying.

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79.xIT Band StretchSideways position, bottom foot on or full roll,Top leg bend over the other leg foot on the floor. Bottom arm straight. Make sure that your body is lined up straight. Should feel stretch on the outside of leg/knee/Hip.xStraight body from shoulder, hip to ankle.x

80.StandingStep OverOut side foot on the outside edge of roll; stand on ball of foot, not the arch. Must watch posture and body alignment. Step forward and back over the roll with opposite leg, putting the weight over on to the swinging leg. Arms swings opposite from the legs and may use bands. Then step sideways so both feet are on the roll and squat with both arms going up sideways to the horizontal plane. Then shift weight over and repeat on the other side. RollBeltDo not use arch of feet, but stand/balance on the ball of your feet. Think you self as being 2 taller then what you really are.

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81.x2 Leg SquatStand on roll, feet shoulder with apart, squat down while the arms swings up sideways over head to a clasp and back down as you straighten back up.xDont arch back.

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82.xHeel RaisesStand on roll long ways, drop heels down, keep knees straight, raise arms over head sideways, palms forwards when going over head. May use bands.xStay on ball of feet.

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83.xWalk and SquatStand on roll heel to heel, squat down as you reach down to touch the floor with hands.xx

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84.xSingle leg SquatPosition on roll heel to heel. Place one foot on front of the other knee, squat down as you bring your arms sideways over head. Stand up as you bring arms down. Step and do ever other leg. Travel forward and backwards on the roll.xTry not to step off the roll.

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85.xSideways WalkWalk sideways on the roll; keep arms out to the sides.Bend knees slightly as you stepxLook straight a head.x

NR.POSITIONEXERCISE OR FULL ROLL CONTINUED

TOOLCOMMENTS2-5 REPS10 REPS20REPS30REPS86.xHip SwingStand parallel on the roll, swing one leg forward and back. Keep knee straight. Arms moves opposite of the leg. Swing as far as you can in each direction. Swing 3 times, and then switch legs without stepping off the roll. Mau use bands.xStand up straight.x

87.x3 way Leg KickStand on roll, long way, put one foot on front of other knee, extend leg forward, arms goes opposite of the leg forward and back,, then bring foot back to front of the knee, kick out to the side, both arms goes out to the side, move leg back down and put foot behind knee, extend leg behind and arms out to the side. May go up on toes as you extend leg. Alternate L/R leg. xBack straight.

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88.xJump On and OffStand on roll, jump on and off roll, arms goes out to the side. One foot on each side off the roll. Feet cross when landing on top off roll. May use bands.xSmooth landing

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CHAIR/BENCH

100.SittingJoggingFeet off the floor, flex knee up and extend knee fully. Use arms like you are jogging.ChairBeltKeep back straight

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101.xExtend and ReachSeated, bend knee towards chest, straighten knee and reach for ankle. L/R then do both legs.xKeep back straight

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102.xSide to SideSit in a 45 degree angle, hold on to the chair, bend knees up and extend the legs when coming across the chair flex knees and touch down of floor when 45 degrees in the other direction.xStraight knees and back.

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103xSeated Leg LiftsBend knees up; extend both leg forwards and down as both arms goes up sideways, use bands.xKeep feet off the floor.

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104.xCalf StretchingPut feet on roll flat side up, knees bend 90 degrees, roll heels down towards the floor, and hold stretch.xKeep back straight.x

105.xTrunk RotationSeated with legs apart, arms out to the side may use the tubing, pull shoulders down and back, rotate you trunk L/R, and you will feel a tightening around your shoulder blade area.xPull shoulder blades down and back, elbows slightly bend.

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106.xV-WSeated holding on to the tubing. Hands behind head, drop elbows down by drawing the shoulders down and together.

ChairBeltx

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NR.POSITIONEXERCISECHAIR/BENCH

TOOLCOMMENTS2-5 REPS10 REPS20REPS30REPS107.StandingOne Leg SquatsSidewaysOne foot on chair, knee straight, bend stands leg as you lift arms over head sideways, stand up and lower arms as you bend chair leg and stretch the inside of the stands leg as arms moves over head. May use bands for added resistance. xKeep hips level as you squat down.Maintain stretch position for 16-30 sec.

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108.xOne Leg Squats,ForwardsSame as above, but facing the chair, pull ankle towards you as you squat down on the stands leg. As you bend the knee on the chair, keep stands leg straight so that you stretch the muscles on front of the hip (Hip flexors).xMaintain stretch position for 16-30 sec.

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109.xStep UpsStep up and down on chair, keep hips even.Let arms swing forward and back. No double steps.

xDo not lean backwards

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110.xStep Up, kickSame as above, but kick swing leg forward when up and reach over head with opposite arm. Add bands for resistance.xSet the abdominals to prevent arching.

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111.xJumpsStand on top of chair, jump off and land with arms out to the side. Slightly bend the knees when landing to brace the impact. Do 1/4- - 1/2 3/4 and 1/1 turns L/R.xDont advance the rotations too quickly. x

112.StomachPlankUse roll for the hands, feet on the seat, lift L/R leg alternating in to extension.Chair RollStabilize your back

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113.xPush UpsSame as above, do push ups.xDo not sway back.

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114.SidewaysPlankStraight arm, hand on roll, lift leg sideways.xx

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115.BackPlankFeet on seat pan, hands on 1/2 roll; lift L/R leg alternating off the chair.xx

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116.xHip FlexionSame as above, bend leg up and straighten knee, bring leg down straight, alternate L/R.xx

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12 FOOT-TUBING

130.Side lyingSkiingAttach tubing at waist height to rib wall/bars, loops to feet. Face towards attachment. Swing leg back and forth parallel to the floor, let leg swing loosely behind. Arms swings opposite of the leg like in a skiing motion.The further away from the attachment, the more resistance. Also do in opposite direction and on the other side.12 tubingKnot should be upon the feet. Lay on top of the bottom tubing, perpendicular to attachment point.

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131.xHip rotation, leg kick.Elbow bends 90 degrees and hand on the floor. Lift top Leg up, bend knee back behind, externally rotate the hip and leg, kick leg up, then lower leg. Do L/R and also do the exercise in opposite direction.

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NR.POSITIONEXERCISE12 FOOT-TUBING CONTINUED

TOOLCOMMENTS2-5 REPS10 REPS20REPS30REPS132.xLeg kick sequenceBend both knees up, bring legs back out straight. Kick top leg forwards, then back out, kick bottom leg out, opposite leg should stay straight. Then bend both legs up and back out. Bend both legs, kick bottom knee out, top leg kick straight up towards the ceiling at the same time, and then both legs back out. xx

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133.Supine(back)SplitsStart with head towards the attachment point, arms straight out to the side palms down, bring both knees up straight backwards, tilt forwards and go in to splits, pull through and bring both legs together. Reverse, and do also in opposite direction.xxx

134.xTrunk rotationStart with the head towards the attachment point, arms straight out palms down, bend one leg up, straighten the knee and bring the leg across the body, rotating the spine keeping the hands down, bring the leg up as far as you can with the knee straight. Come back to neutral position and repeat exercises to the opposite side. Also do in opposite direction.xxx

135.xObliquesLay with legs towards the attachment point and arms palms down, bend both knees up, straighten both legs and bring the legs together to one side, bend the knees, kick both legs out and bring legs over to the opposite side, repeat L/R. May start in opposite direction to ease the exercise.xx

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136.xLeg kick.Start with head toward the attachment point, arms straight out palms down, legs straight out, kick one leg up at the time, legs straight, keep low back flat against the floor. Then go to alternate legs, switching way.Also do in opposite direction for increased resistance.xx

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137.Prone(stomach)

PlankStart with the head towards the attachment point, go up in plank position, hold for as long as possible, go to sideways plank L/R, the go back to plank, spread feet and walk back, keep legs straight, stand up, bring arms out and all the way over head, reverse. Can choose to hold the bands in your hands.xTubing on feet or in hands. x

138.StandingSweepingFace the attachment point (AP), bend the LT knee other leg straight, LT arm straight out, sweep towards the floor with RT hand. Keep back straight. Alternate L/R. Also do sweeping with both arms, inside and outwards. Do in opposite direction as well. xTubing in hands, put your hand through the loop and grasp the tubing.

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139.xLeg kickFace AP, bring both arms back as you kick one leg forward, and alternate L/R. Also do in opposite direction.xx

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NR.POSITIONEXERCISE12 FOOT-TUBING CONTINUED

TOOLCOMMENTS2-5 REPS10 REPS20REPS30REPS140.StandingSteppingFace AP, step forward and back as you bring straight arms forward and back parallel with the floor, alternate with arms going over head and pushing both arms forward like in a push up. Do in opposite direction as well.xx

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141.xLungeStep forward in to a lunge, arms down to the side and clasp over head, alternate L/R and also do in opposite direction.xx

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142.xBoxingFace AT or away, do small jumps forwards, backwards, sideways and in angles as you box with hands L/R, upper cuts and jabs.xx

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NR.POSITIONEXERCISEEXERCISE IN PAIRS

TOOLCOMMENTS2-5 REPS10 REPS20REPS30REPS150.StandingSide to sideFace to face, feet 2 apart, hold hands, keep arms straight out to the side, lean over to the L/R, and turn head to the opposite direction.PartnerSynchronize movement.

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151.xMini squatsFace to face, hold each others shoulders, squat and straight leg kick L/R, turn your head away to the opposite side, make sure you both start with the same leg.xx

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152.xLean and kickFace to face, lock hands, lean away from each other, kick to the side, alternating L/R sidexx

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153.xPush upsFace to face one leg in front of the other, pushes with alternating arms, switch leg in front, also use both arms at the same time. One person lets the arms back resisting the movement as the partner pushes forward. xx

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154.xReachingFace to face, step close and bring arms sideways over head, step back and bring arms down to the point arms are straight forward. xKeep the core, abdominals muscle tight.

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155.xJumpsFace to face, holding each others shoulders. Jump as far and as high as you can back and forth and sideways.xx

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156.xLeg SidekickFace to face, hold hands, go up on toes, look away and kick leg to the side, alternate L/R side. Arms go out to the side.xx

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157.xSquat push upsOne partner holds on to the legs of the other doing push ups, do squats keeping your back straight, feet a shoulder with apart. To ease the exercises for the one doing pushups, you can hold on to the knees instead. Make sure that the back does not arch by tucking the belly button up and in.xx

NR.POSITIONEXERCISEEXERCISE IN PAIRS CONTINUED

TOOLCOMMENTS2-5 REPS10 REPS20REPS30REPS158.StandingSquat-JumpsHands on the hips, bend knees to about 90 degrees and jump up and down. Keep back straight. Partner gently resists the motion by pushing down on the shoulders standing from behind.xKeep the core, back straight.

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159.xBack extension, forward step.Back to back, hold hands, step forwards and swing arms over head while you extend the back and look up in the ceiling. Alternate L/R side.xSynchronized

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160.xWake up callBack to back, hold hands, arms swing over head while you go up on toes. Feet stay together.xx

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161.SittingSquats.Back to back, lock elbows, bend knees up, lean back on each other backs and stand up.xx

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162.SittingHamstringsSitting on the floor, knees 2-3 apart, feet touching the partners. Hold hands, rotate the spine around clockwise, the counter clockwise. xSlow and controlled. Motion.

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163.xForward reachSitting on the floor, feet torching, lock hand across the body with your partners, pull back as you swing the opposite arm forward and back. The switch sides.PartnerSlow and controlled.

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164xBridgingOne partner sitting with the knees bend up and a foot apart. Grab the other partners elbows who squats down from behind. The partner assists by spreading the hands behind the shoulder blades. Stand up, extend your spine and head as the partner assist you up from the sitting position. xx

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165.On BackPushupsOne partner on the back, the other locks hands with the partner from the head side, up on toes. Do push ups, the partner have to keep straight arms and stabilize the arms?xKeep the core

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