Dance

Nine weeks of strength work built for a dancer's body: feet and ankles, hip strength at end range, braced pelvis, upper back placed. Three sessions a week that add to your classes without competing with them, with enough work to make you sturdier and not enough to weigh you down.

What the program includes

• 9 weeks · 3 sessions / week · All levels
• Equipment : bands · light dumbbells
• 9 complete session sheets: exercises, sets, reps, tempo, rest and RIR
• Tracking columns to fill straight into the printed PDF, week after week
• Detailed how-to, warm-up routine, adjustments page and glossary

The programming

• Phase 1 · Anchoring (weeks 1 to 3) : Set the base: the calf in both knee positions, single-leg balance, pelvic control. Light loads, slow tempos, no speed. This is the phase where you spot your weak side and learn to stop compensating for it.
• Phase 2 · Control (weeks 4 to 6) : The programme turns unilateral: one leg, one arm, one side at a time. Range opens up (cossack, Bulgarian split, adductors) and end-range holds turn your passive flexibility into strength you can really use on stage.
• Phase 3 · Spring (weeks 7 to 9) : Plyometrics come in, in this order: landing first, jump second. Each session opens with a short, explosive, low-volume exercise on a fresh nervous system, before the strength work. The rest of the block moves to its hardest version.

Every week follows a defined cycle (baseline, intensification, accumulation): you always know what to do, at what intensity, and when to adjust. Nothing is left to chance.

Format : Downloadable PDF, yours for life, designed to be printed.