Beginning Ballet Str Strength ength © Strength Training Training & Injury Prevention for fo r Dancers Written by: Nikol Klein
INTRODUCTION TO BALLET STRENGTH
FROM THE BALLET BARRE TO THE BARBELL Strength Training was seen as taboo in the ballet world up until now. These days,
and even out the muscle imbalances that you may have. These imbalances are either
Dancers in top Ballet Companies like New York City Ballet are using strength training to improve their performance! What some fail to recognize, including some of your teachers, is that we as dancers
genetic or are caused by improper training of the muscle groups through bad habits developed in Ballet Class. For Example; Many ankle injuries are caused from being too “turned-out.” If we work
have evolved, and the demands being put on our bodies are getting harder... The best dancers know this. Most ballet companies these days are also performing contemporary works which can take a toll on the body if it is
on strengthening the muscles in a parallel position, we can take some of the stress off the adductors, making for more efficient use of the leg in the turned-out positions. If you want to make it as a professional
not properly conditioned. Ballet technique alone is not going to save you. There are simple exercises that you can do year round to help strengthen, tone,
dancer and stay injury free, your body is going to have to be fine tuned to take on the growing work load. Follow this program and see your talents soar to new levels of excellence! 2
COMMON STRENGTH TRAINING MYTHS Before we get started with our Beginning Ballet Strength© training program, it is important that we debunk some of the common myths regarding strength training.
STRENGTH TRAINING BENEFITS Here is a list of just a few of the benefits of following a strength training program for Ballet. ★
Myth #1- You will get bulky muscles- This
Injury Prevention ★ Increases Stamina
statement is totally untrue. In fact, if you are doing the correct exercises, your muscles should form a more elongated look! Strength training increases lean muscle mass. If you are working with a certified professional who
★
understands a Dancers body like myself, you should not have any problems with bulky muscles!
★
Higher Jumps ★ Improves Balance ★ Increases Range of Motion ★ Improves Confidence ★ Reduces Muscle Soreness Improves Appearance ★ and much, much more!
Myth #2- You will lose flexibility- Untrue. It
actually improves range of motion of muscles and joints. It also enhances dance proprioception. This creates improved awareness of your center of gravity (think balance and turns). Any good strength training or cross-training program will also incorporate stretching towards the end of the workout. Myth # 3- Strength training is for Men-
True, but it is also beneficial for Women. There are many wonderful benefits to strength training including increased range of motion, injury prevention, increased lean muscle mass, improves balance, increases and restores bone density, and enhances sports performance. Now just think of how much that can improve your dancing! Now that we have straightened all of that out, let’s talk about the benefits of Strength Training for Dancers and why you should be doing it!
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GETTING STARTED: EQUIPMENT Now that you know the benefits of strength training for Dancers, you can start setting up. As you will will see, you you do not not need a gym gym to perform the exercises in the Beginning Ballet Strength© training program. You can do all of these exercises in the comfort of your own home. Here is a list of the equipment that you will need in order to complete the program. ★
3 pound Dumbbells ★ 5 pound Dumbbells ★ 10 pound Dumbbells ★ A Yoga Mat ★
3-5 pound weighted ball ★ A Balance Ball (55-65 cm) ★ Proper Athletic Footwear All of these these items can can be purchased purchased at your local Sporting Goods store or Walmart. A new, new, supportive supportive sneaker sneaker is recommended recommended as older sneakers sometimes lack support and get broken down over time.
4
WARM-UP EXERCISES: TORSO TWIST
1
2
3
4
HOW TO DO IT: 1
Start with your feet shoulder width apart, a weighted ball in your hands. Elbows up.
2
Twist the torso to the left, keeping the elbows. Letting the hips twist slightly.
3
Return to the starting position.
4
Twist the torso to the right. Repeat
PRO TIP: “Be sure to keep the elbows up and abdominals held in tight!”
WHAT IT WORKS: Warms-up the waist and lower back while engaging the core, hips, and arms.
5
WARM-UP EXERCISES: HI-KNEES
1
2
3
4
HOW TO DO IT: 1
Start holding a weighted ball above your head. Legs parallel, slightly further than hip width apart.
2
Simultaneously lift the right knee and lower the arms to the right.
3
Return to the start position
4
Simultaneously lift the left knee and lower the arms to the left. Repeat again to each side.
PRO TIP: “Do this exercise fast to accelerate the heart-rate for an aerobic effect!”
WHAT IT WORKS: This exercise warms-up the hip flexors and elevates the heart-rate.
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WARM-UP EXERCISES: EXERCISES: SQUAT TWIST
1
2
3
4
HOW TO DO IT: 1
Start with the legs parallel in a squat. Holding a weighted ball. Left elbow almost grazing the right outer thigh.
2
Stand and straighten the knees, keeping the elbows up.
3
Twist to the left and extend the right leg to the pointe. Be sure to keep the elbows up.
4
Return to the starting position. Repeat to the other side.
PRO TIP: “Keep the movements smooth and continuous in this exercise!”
WHAT IT WORKS: Warms-up the glutes, hamstrings and oblique abdominals while elevating the heart rate.
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STRENGTH EXERCISES: BASIC SQUAT
1
2
SIDE VIEW
SIDE VIEW
1
2
HOW TO DO IT:
1
2
Stand with the legs parallel, holding two 5-10 pound weights at your side. Keeping the weight in the heels, squat down keeping the weights at your side. Be sure to keep the chest up and chin level. Your back should arch slightly as pictured above. Repeat. Remember to keep the weight in the heels.
PRO TIP: “Training the legs to squat in the parallel position will help your jumping strength tremendously!”
WHAT IT WORKS: Glutes, hamstrings, lower back.
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STRENGTH EXERCISES: CALF RAISES
1
2
ZOOM VIEW
ZOOM VIEW
1
2
HOW TO DO IT:
1
Stand with the legs parallel, holding two 5-10 pound weights at your side.
2
Perform a calf raise by going up to demi-pointe. Keep the legs parallel. Repeat.
PRO TIP: “Parallel calf raises will make your ankles stronger for pointe work.”
WHAT IT WORKS: Calves, glutes
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STRENGTH EXERCISES: PLIE SQUAT
1
2
3
HOW TO DO IT: 1
Stand in a wide second position, legs turned out. Hands on your hips.
2
Go into a deep grande plie, keeping the shoulders back. No bend in the waist.
3
Return to the starting position. Repeat
PRO TIP: “This exercise will feel very natural to all of you! Plies aren’t just for ballet class anymore!”
WHAT IT WORKS: Inner thighs, hamstrings, glutes.
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STRENGTH EXERCISES: JUMP SQUAT
SIDE VIEW 1
2
3
4
HOW TO DO IT: 1
Start off in a parallel squat. (as described in a previous exercise)
2
Jump off the ground, being careful to keep the legs parallel. Feet are slightly pointed.
3
Return to the start position, a squat. Repeat.
PRO TIP: “The natural tendency in this exercise is to turn the legs out. Focus on staying parallel!”
WHAT IT WORKS: Glutes, hamstrings, calves, quadriceps, core, cardiovascular.
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STRENGTH EXERCISES: PLIE JUMP SQUAT
1
2
3
4
HOW TO DO IT: 1
Start in a wide turned-out second position, hands on your hips.
2
Go into a plie squat. (as described in a previous exercise)
3
Jump off the ground in a wide second position.
4
Land in a wide grand plie, second position. Repeat.
PRO TIP: “Try this exercise holding a weight in both hands between your legs.”
WHAT IT WORKS: Glutes, hamstrings, calves, inner thighs, quadriceps, core, cardiovascular.
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STRENGTH EXERCISES: DEADLIFT
1
2
3
HOW TO DO IT: 1
Start standing with knees bent in a parallel position, holding two 5-10 pound weights. Lower back should be slightly arched, chest up and chin up.
2
Slowly bend forward, lowering the weights to mid-shin. Keep the back flat and chest, chin up.
3
Return to the starting position. Repeat.
PRO TIP: “This exercise will help build power in your glutes for higher jumps!”
WHAT IT WORKS: Hamstrings, glutes, lower back.
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STRENGTH EXERCISES: PANCHE DEADLIFT
1
2
3
4
HOW TO DO IT: 1
Start holding two 5-10 pound weights at your side. Legs parallel. Left leg in parallel tendu
2
Lift the back leg to arabesque. Keep the standing leg parallel.
3
Slowly lower your body into a slight panche. (not a full panche!)
4
Slowly come back to arabesque. Repeat.
PRO TIP: “This exercise will make your panche in ballet class feel so easy! I used this exercise to train for the Prayer variation in Coppelia.”
WHAT IT WORKS: Hamstrings, lower back.
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STRENGTH EXERCISES: HAMSTRING CURL
1
2
3
HOW TO DO IT: 1
Start lying down on a mat. Legs resting on a Balance Ball, legs parallel and feet flexed. Knees should be slightly bent.
2
Slowly bridge the hips up and straighten the knees. Keep the legs parallel.
3
Curl the Balance Ball in towards your body. Keep the feet flexed as the knees bend. Repeat.
PRO TIP: “In Ballet we do a lot of hamstring stretches, but not a whole lot of strengthening. This will give you the strength you need in your legs for jumps.”
WHAT IT WORKS: Glutes, hamstrings, calves.
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STRENGTH EXERCISES: BICEP CURL
1
2
3
HOW TO DO IT: 1
Start holding two dumbbells in each hand. Palms facing away from your body.
2
Slowly start curling the dumbbells up towards your shoulders.
3
Curl the weights all the way up almost to touch your shoulders. Repeat.
PRO TIP: “Dancers need arm strength too! Wimpy arms don’t do too well when it comes to partnering class.”
WHAT IT WORKS: Biceps.
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STRENGTH EXERCISES: OVERHEAD PRESS
1
2
3
HOW TO DO IT: 1
Begin holding two light-weight dumbbells at shoulder level, palms facing away from you.
2
Raise the weights above your head, bringing them together at the top.
3
Lower back to the starting position. Repeat.
PRO TIP: “This exercise will help with your arm strength in finger turns in partnering class!”
WHAT IT WORKS: Shoulders, triceps, biceps, forearms, core.
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STRENGTH EXERCISES: TRICEP PUSH-UPS
1
2
3
HOW TO DO IT: 1
2
3
Start as pictured above. Fingers facing your heels, hips raised high. Lower yourself almost to the floor making sure that the elbows are bending directly over the wrists. Do not touch the floor. Return to the start position. Repeat.
PRO TIP: “Tricep definition is beautiful on dancers. Be sure to add this exercise to your routine.”
WHAT IT WORKS: Triceps, shoulders.
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CORE EXERCISES: BALL CRUNCH
1
2
HOW TO DO IT: 1
2
Start lying down on a balance ball, hands behind your head.
Crunch up being careful not to pull on the neck. Repeat.
PRO TIP: “Having strong abdominal muscles will help improve your balance and turns!”
WHAT IT WORKS: Abdominal Abdominal muscles. muscles.
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CORE EXERCISES: PLANK
1
HOW TO DO IT: 1
Balance with the arms positioned so that the elbows are directly below the shoulders and the feet planted firmly on the ground, hip width apart. Hold the abdominals strong. Be careful not to drop the head or arch the back.
PRO TIP: “This exercise engages the entire core for a strong center in balances!”
WHAT IT WORKS: Abdominal Abdominal muscles, shoulders. shoulders.
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CORE EXERCISES: SIDE PLANK
1
2
HOW TO DO IT: 1
2
Start as pictured with the feet stacked together resting on one side. Align the left elbow directly beneath the left shoulder. Bridge your hips up, balancing on the feet with the right arm raised above the head. Hold. Repeat to the other side.
PRO TIP: “This is my favorite exercise for stability and strength in the waist.”
WHAT IT WORKS: Oblique abdominals, sides.
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CORE EXERCISES: BALL TAP CRUNCH
1
2
HOW TO DO IT: 1
2
Start with a ball in between your ankles, legs raised straight up as pictured. Arms should be reaching straight up. Crunch up, reaching towards the ball positioned between the ankles. Tap the ball. Repeat.
PRO TIP: “You can also use the weighted ball for this exercise. This exercise directly targets the belly!”
WHAT IT WORKS: Entire abdominal area. You may also feel this in the inner thighs.
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STRETCHES: GLUTE STRETCH
1
2
HOW TO DO IT: 1
2
Rest the left ankle over the right knee as pictured. Leg should be turned out.
Holding the left thigh, bring this position in towards your chest. Hold this stretch for 45 seconds. Repeat.
PRO TIP: “This is my absolute favorite stretch!”
WHAT IT WORKS: Stretches the glutes, hip flexors, and inner thighs.
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STRETCHES: COBRA STRETCH
1
2
HOW TO DO IT: 1
2
Start laying down on a mat, hands directly beneath the shoulders. Push up, straightening the elbows. You will feel a stretch in the abdominals. Hold for 45 seconds. Repeat.
PRO TIP: “If this hurts your lower back, rest on the elbows rather than the hands.”
WHAT IT WORKS: Stretches the abdominal region along with the lower back.
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STRETCHES: HAMSTRING STRETCH
1
HOW TO DO IT: 1
Laying down on a mat, grab ahold of the left leg. Stretch the leg towards you, paying close attention to keeping the knee straight. Hold 45 seconds. Repeat.
PRO TIP: “Try this stretch in place of doing your usual split stretches! It works wonders for flexibility.”
WHAT IT WORKS: Stretches the hamstrings, calves, and backs of the knees.
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PUTTING IT ALL TOGETHER: THE PROGRAM
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It is important to note that you should
not be performing these exercises every day in addition to your ballet training.
If you are looking to make large gains in regards to your ballet strength and conditioning program, a strength program is best done in the summer or over a layoff period where you are dancing minimally. Of course this is not an ideal schedule during the season for a professional ballet dancer nor will it work for a High School student who is taking ballet class five days per week. This is why I recommend starting this program over the summer.
YOUR TRAINING SCHEDULE Before we start performing these exercises, it is important to determine what your workout schedule is going to be. You will need to work your training program around your ballet training so that you are not too fatigued in ballet class. Some of the exercises that we do in the Beginning Ballet Strength© program are very similar to exercises that you already know from your ballet class. Some are not...particularly the exercises that are done in the parallel. This is why you must pay special attention to your form when performing these exercises.
If you do have a very hectic ballet schedule and are starting this program, start off strength training just two days per week and progress from there accordingly.
A perfect blend blend of ballet ballet class class and strength training would look like this;
Monday: Tuesday: Wednesday: Thursday: Friday : Saturday: Sunday:
Ballet Class 1 1/2 hours Strength Training 1 hour Ballet Class 1 1/2 hours Strength Training 1 hour Day Off Ballet Class 1 1/2 hour Strength Training 1 hour Day Off
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PUTTING IT ALL TOGETHER: THE PROGRAM WHAT WHA T ARE REPS & SETS? In the 6 week program that I have designed for you, you are going to see two words that you may or may not be familiar with; “reps” and “sets.” This is how we keep track of the number of times you perform an exercise. “Reps” or repetitions refer to the number of times you complete a movement consecutively in a set. “Sets” refer to the number of times you will repeat the series of exercises.
Example: Plie Jump Squat 3 x 12 Explanation: This means that you are to perform the Plie Jump Squat exercise 12 times on three separate occasions.
REST PERIODS IN BETWEEN SETS Rest is very important in between exercises and sets so that the body has proper time to adjust and recover from the previous exercise that you performed. It is important not to rush through the exercises but to move at a slow to moderate
want you resting longer than one minute as I want you to get a bit of a cardiovascular effect out of this program as well.
THE BALLET STRENGTH METHOD © Each Ballet Strength workout begins with a full body warm-up to get those muscles revved-up and ready to go. After the warmup we will then go into the full workout, making sure to rest at least 45 seconds to 1 minute in between sets. We always finish up with stretching to help ease muscle soreness and get you ready for your next day of training. As always, always, please make sure sure you seek seek the advice and permission form your medical professional or physician before starting this program. LET’S BEGIN! The following pages contain a 6 week strength and conditioning training program for an intermediate to advanced dancer new to strength training and looking to improve their technique. (Please note that ballet classes are not included in this program.) Please use your best judgement when performing these exercises and stop if you experience any unusual type of pain. Good luck and have fun!
pace in order to pay close attention to form. You will notice in the program that I have designed for you that there is a 45 second to 1 minute rest period in between sets. This is just enough enough time for you to get get ready for the next exercise and get a sip of water. I don’t 27
THE PROGRAM: WORKOUT PLAN WEEK 1&2 DAY DA Y 1- LEGS L EGS EXERCISE
SETS
REPS
WEIGHT
REST
Warm-up - Jumping Jacks (not pictured)
2
20
-
30 seconds
Warm-up - Torso Twist & High Knees
2
20
3 lb ball
30 seconds
Squat Twist
2
15
3 lb ball
30 seconds
Basic Squat
2
15
8 lb dumbbell
45 seconds
Parallel Calf Raises
2
20
8 lb dumbbell
45 seconds
Plie Squats
2
15
-
45 seconds
Dead Lifts
2
15
8 lb dumbbell
45 seconds
Hamstring Curls
2
10
-
45 seconds
Cool Cool Down Down - Glu Glute te & Ham Hamst stri ring ng Stre Stretc tche hes s
Hold Hold stre stretc tche hes s 30 seconds
Repeat 2 times
DAY 2- REST EXERCISE
SETS
REPS
WEIGHT
REST
SETS
REPS
WEIGHT
REST
Warm-up - Torso Twist & High Knees
2
20
3 lb ball
30 seconds
Warm-up - Squat Twist
2
15
3 lb ball
30 seconds
Ball Crunches
3
20
-
30 seconds
Plank
3
Ball Tap Crunches
3
Side Plank
2
DAY 3 - ABDOMINAL CONDITIONING EXERCISE
Cool Down - Cobra Stretch
Hold for 30 seconds 12
-
30 seconds
Hold for 20 seconds
Hold stretch f r r 20 seconds
45 seconds
45 seconds
Repeat 5 times
DAY 4- REST EXERCISE
SETS
REPS
WEIGHT
REST
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THE PROGRAM: WORKOUT PLAN WEEK 1&2
DAY 5- FULL BODY WORKOUT EXERCISE
SETS
REPS
WEIGHT
REST
Warm-up - Jumping Jacks (not pictured)
2
20
-
30 seconds
Warm-up - Torso Twist & High Knees
2
20
3 lb ball
30 seconds
Overhead Press
2
15
3 lb dumbbell
45 seconds
Basic Squat
2
15
8 lb dumbbell
45 seconds
Parallel Calf Raises
2
20
8 lb dumbbell
45 seconds
Crunches on Ball
2
20
-
30 seconds
Bicep Curls
2
15
5 lb dumbbell
45 seconds
Hamstring Curls
2
10
-
45 seconds
Tricep Push-ups
2
12
-
45 seconds
Jump Squats
2
10
-
1 minute
Plank
2
Hold for 3 seconds
45 seconds
Cool Cool Down Down - Glu Glute te & Ham Hamst stri ring ng Stre Stretc tche hes s
Hold Hold stre stretc tche hes s 30 seconds
Repeat 2 times
Cool Down - Cobra Stretch
Hold stretch f r r 20 seconds
Repeat 5 times
DAY 6 & 7 - REST EXERCISE
SETS
REPS
WEIGHT
REST
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THE PROGRAM: WORKOUT PLAN WEEK 3 DAY DA Y 1- LEGS L EGS EXERCISE
SETS
REPS
WEIGHT
REST
Warm-up - Jumping Jacks (not pictured)
2
20
-
30 seconds
Warm-up - Torso Twist & High Knees
2
20
3 lb ball
30 seconds
Squat Twist
2
15
3 lb ball
30 seconds
Basic Squat
2
15
8 lb dumbbell
45 seconds
Parallel Calf Raises
2
20
8 lb dumbbell
45 seconds
Jump Squats
2
10
8 lb dumbbell
1 minute
Plie Squats
2
15
-
45 seconds
Plie Jump Squats
2
10
-
1 minute
Hamstring Curls
2
10
-
45 seconds
Cool Cool Down Down - Glu Glute te & Ham Hamst stri ring ng Stre Stretc tche hes s
Hold Hold stre stretc tche hes s 30 seconds
Repeat 2 times
DAY 2- REST EXERCISE
SETS
REPS
WEIGHT
REST
SETS
REPS
WEIGHT
REST
Warm-up - Jumping Jacks (not pictured)
2
20
-
30 seconds
Warm-up - High Knees
2
20
3 lb ball
30 seconds
Basic Squat
2
15
8 lb dumbbell
45 seconds
Crunches on ball
3
15
-
30 seconds
Bicep Curls
2
10
8 lb dumbbell
1 minute
Ball Tap Crunches
3
10
-
30 seconds
Dead Lifts
3
10
8 lb dumbbell
45 seconds
Tricep Push-ups
2
12
-
45 seconds
Panche Dead Lifts
2
8
8 lb dumbbell
1 minute
DAY 3- FULL BODY WORKOUT EXERCISE
Cool Cool Down Down - Glu Glute te & Ham Hamst stri ring ng Stre Stretc tche hes s
Hold Hold stre stretc tche hes s 30 seconds
Repeat 2 times
Cool Down - Cobra Stretch
Hold stretch f r r 20 seconds
Repeat 5 times
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THE PROGRAM: WORKOUT PLAN WEEK 3
DAY 4- REST EXERCISE
SETS
REPS
WEIGHT
REST
SETS
REPS
WEIGHT
REST
Warm-up - Torso Twist
2
15
3 lb ball
30 seconds
Warm-up - Squat Twist
2
15
3 lb ball
30 seconds
Plank
2
Hold 40 seconds
1 minute
Side Plank
2
Hold 30 seconds
1 minute
Crunches on Ball (with 3 lb ball overhead)
3
20
3 lb ball
30 seconds
Ball Tap Crunches (hold 3 lb ball)
3
12
3 lb ball
30 seconds
DAY 5- ABDOMINAL CONDITIONING EXERCISE
Cool Down - Cobra Stretch
Hold stretches 30 seconds
Repeat 6 times
DAY 6- REST EXERCISE
SETS
REPS
WEIGHT
REST
SETS
REPS
WEIGHT
REST
Warm-up - Jumping Jacks (not pictured)
2
20
-
30 seconds
Warm-up - High Knees
2
20
3 lb ball
30 seconds
Basic Squat
3
15
8 lb dumbbell
45 seconds
Bicep Curls
2
10
8 lb dumbbell
1 minute
Hamstring Curls
2
12
-
45 seconds
Tricep Push-ups
2
15
-
1 minute
Parallel Calf Raises
3
15
8 lb dumbbell
45 seconds
Plie Squats
2
12
-
45 seconds
Plie Jump Squats
2
8
-
1 minute
DAY 7- LEGS & ARMS EXERCISE
Cool Cool Down Down - Glu Glute te & Ham Hamst stri ring ng Str Stret etch ches es
Hold Hold stre stretc tche hes s 30 seconds
Repeat 2 times 31
THE PROGRAM: WORKOUT PLAN WEEK 4
DAY 1- ABDOMINAL CONDITIONING EXERCISE
SETS
REPS
WEIGHT
REST
Warm-up - Torso Twist
2
15
3 lb ball
30 seconds
Warm-up - Squat Twist
2
15
3 lb ball
30 seconds
Crunches on Ball
3
20
-
30 seconds
Plank
3
Ball Tap Crunches
3
Side Plank
3
Cool Down - Cobra Stretch
Hold 40 seconds 12
1 minute
-
30 seconds
Hold 20 seconds
Hold stretches 30 seconds
1 minute Repeat 6 times
DAY 2- REST EXERCISE
SETS
REPS
WEIGHT
REST
SETS
REPS
WEIGHT
REST
Warm-up - Jumping Jacks (not pictured)
2
20
-
30 seconds
Warm-up - High Knees
2
20
3 lb ball
30 seconds
Basic Squat
3
15
8 lb dumbbell
45 seconds
Parallel Calf Raises
3
15
8 lb dumbbell
45 seconds
Hamstring Curls
3
10
-
45 seconds
Parallel Jump Squats
2
10
8 lb dumbbell
1 minute
Dead Lift
3
10
8 lb dumbbell
1 minute
Panche Dead Lift
3
6
8 lb dumbbell
1 minute
DAY 3- LEGS EXERCISE
Cool Cool Down Down - Glu Glute te & Ham Hamst stri ring ng Str Stret etch ches es
Hold Hold stre stretc tche hes s 30 seconds
Repeat 2 times
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THE PROGRAM: WORKOUT PLAN WEEK 4
DAY 4- REST EXERCISE
SETS
REPS
WEIGHT
REST
SETS
REPS
WEIGHT
REST
Warm-up - Jumping Jacks (not pictured)
3
20
-
30 seconds
Warm-up - High Knees
2
20
3 lb ball
30 seconds
Warm-up - Squat Twist
2
15
3 lb ball
30 seconds
Overhead Press
3
12
3 lb dumbbell
45 seconds
Plie Squats
3
12
8 lb dumbbell
45 seconds
Ball Tap Crunches
3
10
-
30 seconds
Tricep Push-ups
3
12
-
45 seconds
Plie Jump Squats
2
10
8 lb dumbbell
1 minute
Plank
2
Hold for 5 seconds
45 seconds
Bicep Curls
3
10
8 lb dumbbell
45 seconds
Squats
3
15
10 lb dumbbell
1 minute
DAY 5- FULL BODY WORKOUT EXERCISE
Cool Down - Glute & Hamstring Stretches
Hold stretche 30 seconds
Repeat
times
Cool Down - Cobra Stretch
Hold stretch for 20 seconds
Repeat
times
DAY 6 & 7 - REST EXERCISE
SETS
REPS
WEIGHT
REST
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THE PROGRAM: WORKOUT PLAN WEEK 5
DAY 1- LEGS EXERCISE
SETS
REPS
WEIGHT
REST
Warm-up - Jumping Jacks (not pictured)
2
20
-
30 seconds
Warm-up - High Knees
2
20
5 lb ball
30 seconds
Warm-up - Squat Twist
2
15
5 lb ball
30 seconds
Basic Squat
3
15
10 lb dumbbell
45 seconds
Parallel Calf Raises
3
15
10 lb dumbbell
45 seconds
Dead Lift
3
10
10 lb dumbbell
1 minute
Parallel Jump Squats
3
10
10 lb dumbbell
1 minute
Panche Dead Lift
3
6
10 lb dumbbell
1 minute
Hamstring Curls
2
12
-
45 seconds
Cool Down - Glute & Hamstring Stretches
Hold stretche 30 seconds
Repeat 2 times
DAY 2- REST EXERCISE
SETS
REPS
WEIGHT
REST
SETS
REPS
WEIGHT
REST
Warm-up - Torso Twist
2
15
3 lb ball
30 seconds
Warm-up - Squat Twist
2
15
3 lb ball
30 seconds
Crunches on Ball (with ball overhead)
3
25
3 lb ball
30 seconds
Plank
3
Ball Tap Crunches
3
12
-
30 seconds
*Side Ball Tap Crunches (not pictured)*
2
12
-
30 seconds
Side Plank
3
DAY 3- ABDOMINAL CONDITIONING EXERCISE
Cool Down - Cobra Stretch
Hold 45 seconds
Hold 30 seconds
Hold stretches 30 seconds
1 minute
1 minute Repeat 6 times
* Side Ball Tap Crunches are exactly like the Ball Tap Crunches only instead of tapping the ball in the center, tap the ball to the side. This exercises will target the oblique abdominal muscles.
34
THE PROGRAM: WORKOUT PLAN WEEK 5
DAY 4- REST EXERCISE
SETS
REPS
WEIGHT
REST
SETS
REPS
WEIGHT
REST
Warm-up - Jumping Jacks (not pictured)
2
20
-
30 seconds
Warm-up - High Knees
2
20
3 lb ball
30 seconds
Bicep Curls
3
10
10 lb dumbbell
1 minute
Plie Squats
3
12
8 lb dumbbell
45 seconds
Tricep Push-ups
3
15
-
1 minute
Turned-Out Calf Raises (not pictured)
3
15
8 lb dumbbell
45 seconds
Overhead Press
2
10
5 lb dumbbell
45 seconds
Plie Jump Squats
2
8
8 lb dumbbell
1 minute
Parallel Calf Raises
3
15
8 lb dumbbell
45 seconds
DAY 5- LEGS & ARMS EXERCISE
Cool Down - Glute & Hamstring Stretches
Hold stretche 30 seconds
Repeat 2 times
DAY 6- REST EXERCISE
SETS
REPS
WEIGHT
REST
SETS
REPS
WEIGHT
REST
Warm-up - Torso Twist
2
15
3 lb ball
30 seconds
Plank
3
Ball Tap Crunches
3
12
-
30 seconds
*Side Ball Tap Crunches (not pictured)*
2
12
-
30 seconds
Side Plank
3
DAY 7- ABDOMINAL CONDITIONING EXERCISE
Cool Down - Cobra Stretch
Hold 45 seconds
Hold 30 seconds
Hold stretches 30 seconds
1 minute
1 minute Repeat 6 times
35
THE PROGRAM: WORKOUT PLAN WEEK 6 DAY 1- REST EXERCISE
SETS
REPS
WEIGHT
REST
DAY 2- LEGS & ARMS EXERCISE
SETS
REPS
WEIGHT
REST
Warm-up - High Knees
2
20
5 lb ball
30 seconds
Warm-up - Jumping Jacks (not pictured)
2
20
-
30 seconds
Warm-up - Torso Twist
2
20
5 lb ball
30 seconds
Parallel Squats
3
15
10 lb dumbbells
45 seconds
Tricep Push-ups
3
15
-
45 seconds
Dead Lifts
3
15
10 lb dumbbells
45 seconds
Bicep Curls
2
10
10 lb dumbbells
45 seconds
Panche Dead Lifts
3
6
10 lb dumbbells
1 minute
Overhead Press
2
8
8 lb dumbbells
45 seconds
Cool Down - Glute & Hamstring Stretches
Hold stretches 30 seconds
Repeat
times
DAY 3- REST EXERCISE
SETS
REPS
WEIGHT
REST
SETS
REPS
WEIGHT
REST
Warm-up - Torso Twist
2
20
5 lb ball
30 seconds
Warm-up - Squat Twist
2
15
5 lb ball
30 seconds
Crunches on Ball (holding ball)
3
25
5 lb ball
30 seconds
Ball Tap Crunches
3
12
-
30 seconds
*Side Ball Tap Crunches (not pictured)*
2
12
-
30 seconds
Side Plank
3
DAY 4- ABDOMINAL CONDITIONING EXERCISE
Cool Down - Cobra Stretch
Hold 35 seconds
Hold stretches 30 seconds
1 minute Repeat 6 times 36
THE PROGRAM: WORKOUT PLAN WEEK 6
DAY 5- REST EXERCISE
SETS
REPS
WEIGHT
REST
SETS
REPS
WEIGHT
REST
Warm-up - Jumping Jacks (not pictured)
2
20
-
30 seconds
Warm-up - High Knees
2
20
5 lb ball
30 seconds
Warm-up - Squat Twist
2
15
5 lb ball
30 seconds
Basic Squat
3
15
10 lb dumbbell
45 seconds
Parallel Calf Raises
3
15
10 lb dumbbell
45 seconds
Plie Squat
3
15
10 lb dumbbell
45 seconds
Turned-Out Calf Raises
3
15
10 lb dumbbell
45 seconds
Parallel Jump Squats
3
10
10 lb dumbbell
1 minute
Plie Jump Squats
2
10
10 lb dumbbell
1 minute
Panche Dead Lift
3
6
10 lb dumbbell
1 minute
Hamstring Curls
3
10
-
45 seconds
DAY 6- LEGS EXERCISE
Cool Down - Glute & Hamstring Stretches
Hold stretche 30 seconds
Repeat 2 times
DAY 7- REST EXERCISE
SETS
REPS
WEIGHT
REST
37
Notice
Beginning Ballet Strength© does in no way guarantee results or success. Nikol Klein LLC is in no way responsible for any injuries or complications that may result from the practice of the techniques listed above. The purchaser of “Beginning Ballet Strength ©” acknowledges this and takes full responsibility for any injury or complication that may result from the practice of the above techniques. 2010 by Nikol Klein LLC. © All rights reserved. No part of this publication may be reproduced or transmitted in any form by any means, electronic or mechanical, including photocopying, recording, or by any other means without written permission by the Author. This includes the use of any photograph used in this publication.
38
Ballet Core Strength By: Nikol Klein
INTRODUCTION TO BALLET CORE STRENGTH
Cross Training for dancers is becoming an essential part of training. These days, dancers in top ballet companies like American Ballet Theatre are using core conditioning exercises like the ones that you will find in this book to improve their performance. What some fail to recognize, including some of your teachers, is that we as dancers have evolved, and the demands being put on our bodies are getting harder... The best dancers know this. Most ballet companies these days are also performing contemporary works which can take a toll on the body if it is not properly conditioned. Ballet technique alone can only get you so far. There are simple exercises that you can do year round to help strengthen, tone,
and firm your core for peak performance. You may even find that you will break some of the bad habits developed in ballet class after finding your core strength. For Example; Many back injuries are caused by a weak core. If we work on strengthening the abdominal muscles and sides, we can take some of the stress off the back. All ballet movements will feel much easier and freer once you strengthen your core. If you want to make it as a professional dancer and stay injury free, your body is going to have to be fine tuned to take on the growing work load. Follow this program and see your talents soar to new levels of excellence!
40
INTRODUCTION: MORE ABOUT YOUR CORE Before you get started with your Ballet Core Strength © training program, it is important that you learn more about your core.
Here is a list of just a few of the benefits of following my core conditioning program. ★
In ballet, your core is one of the most important areas of movement and function
Better Balance ★ Tighter Turns ★ Higher Jumps
while performing key ballet exercises. The core originates the majority of the full body movements that you perform. The core is also what determines your posture as it plays a
★
large role in aligning your ribs, spine, and pelvis.
★
Ease of Extensions ★ Freedom of Movement ★ Strong Abs ★ Partnering Improvement Less Injuries likely ★ and much, much more!
As a dancer dancer this means means a strong strong core is essential from standing in basic positions all the way to balancing and even turning! At a young age we develop muscle memory to keep the “ribs in” as you have heard from your ballet teachers many times. Holding those “ribs in” is just a start to learning core strength at a young age. Contrary to what you may think, your core is actually more than just the abdominal muscles. The core consists of these major muscle groups including a few key back muscles; Transverse Abdominis External and Internal Obliques Rectus Abdominis Erector Spinae
We will touch on all of these muscle groups in depth in the Ballet Core Strength© program so that you can maximize your core strength, improve your posture, and enhance your ballet technique.
41
GETTING STARTED: EQUIPMENT Now that you know the benefits of core strength for dancers, you can start setting up. As you will will see, you you do not need a gym gym to perform the exercises in the Ballet Core Strength © training program. You can do all of these exercises in the comfort of your own home. Here is a list of the equipment that you will need in order to complete the program. ★
3 pound Dumbbells ★ A Yoga Mat ★ A medium sized child’s play ball ★ 3-5 pound weighted ball ★ A Balance Ball (55-65 cm) ★
Proper Athletic Footwear
All of these these items can can be purchased purchased at at your local Sporting Goods. A new, supportive sneaker is recommended as older sneakers sometimes lack support and get broken down over time.
42
WARM-UP EXERCISES: TORSO TWIST
1
2
3
4
HOW TO DO IT: 1
Start with your feet shoulder width apart, a weighted ball in your hands. Elbows up.
2
Twist the torso to the left, keeping the elbows. Letting the hips twist slightly.
3
Return to the starting position.
4
Twist the torso to the right. Repeat
PRO TIP: “Be sure to keep the elbows up and abdominal muscles held in tightly!”
WHAT IT WORKS: Warms-up the waist and lower back while engaging the core, hips, and arms. Works the entire abdominal and back areas.
43
WARM-UP EXERCISES: HI KNEE TWIST
1
2
3
HOW TO DO IT: 1
Start with your feet shoulder width apart, a weighted ball in your hands. Elbows up. Twist your torso to the right.
2
Twist the torso to the left while simultaneously bringing up the left knee to touch the right elbow.
3
Return to the starting position. Repeat. Perform this exercise to the other side.
PRO TIP: “Keep the elbows lifted high, don’t let them droop. Also, be sure to keep the stomach muscles engaged the whole time.”
WHAT IT WORKS: Warms-up the waist, lower back, and hip flexors. Works the oblique abdominal muscles.
44
WARM-UP EXERCISES: HI-KNEE LIFT
1
2
3
4
HOW TO DO IT: 1
Start holding a weighted ball above your head. Legs parallel, slightly further than hip width apart.
2
Simultaneously lift the right knee and lower the arms to the right.
3
Return to the start position
4
Simultaneously lift the left knee and lower the arms to the left. Repeat again to each side.
PRO TIP: “Do this exercise fast to accelerate the heart-rate for an aerobic effect!”
WHAT IT WORKS: This exercise warms-up the hip flexors, back and arms and elevates the heart-rate.
45
WARM-UP EXERCISES: SQUAT TWIST
1
2
3
4
HOW TO DO IT: 1
Start with the legs parallel in a squat. Holding a weighted ball. Left elbow almost grazing the right outer thigh.
2
Stand and straighten the knees, keeping the elbows up.
3
Twist to the left and extend the right leg to the pointe. Be sure to keep the elbows up.
4
Return to the starting position. Repeat to the other side.
PRO TIP: “You should feel this in the obliques if you are holding your abdominal muscles in tightly.”
WHAT IT WORKS: Oblique abdominal muscles, waist, sides and glutes.
46
CORE CONDITIONING: BALL CRUNCHES
1
2
HOW TO DO IT: 1
2
Start lying down on a balance ball, hands behind your head. There should almost be a straight line from your knee to your hips to your shoulders. Crunch up being careful not to pull on the neck. Repeat.
PRO TIP: “Be careful not to pull on your neck while you are crunching. Also, don’t tense up the neck.”
WHAT IT WORKS: This exercise works the rectus abdominis, and the obliquus abdominis. In other words, you will feel this more in the upper and middle abdominal areas.
47
CORE CONDITIONING: SIT-UP ON BALL
1
2
3
HOW TO DO IT: 1
Start lying down on a balance ball, hands behind your head. There should almost be a straight line from your knee to your hips to your shoulders.
2
Slowly crunch up.
3
Crunch all the way up to sitting. Repeat.
PRO TIP: “Keep the feet firmly planted on the ground so that you don’t roll off the ball.”
WHAT IT WORKS: This exercise works the entire abdominal region along with the lower back.
48
CORE CONDITIONING: PLANK
1
HOW TO DO IT: 1
Balance with the arms positioned so that the elbows are directly below the shoulders and the feet planted firmly on the ground, hip width apart. Hold the abdominals strong. Be careful not to drop the head or arch the back.
PRO TIP: “This exercise engages the entire core for a strong center in balances!”
WHAT IT WORKS: This exercise works the Rectus Abdominus, the Obliquus Abdominus Externus, and the Serratus Anterior. You will feel this exercise deep in your tummy and oblique abdominals.
49
CORE CONDITIONING: BUTTERFLY CRUNCHES
1
2
HOW TO DO IT: 1
2
Start lying down in the butterfly position with the soles of your feet touching, hands behind your head. Slowly crunch up, lifting the shoulders as much as you can. Return to the start position. Repeat.
PRO TIP: “Tuck the pelvis under a bit to target the lower abdominals more.”
WHAT IT WORKS: Lower and mid abdominal regions. Stretches the hip flexors and inner thighs.
50
CORE CONDITIONING: SCISSOR KICKS
1
2
3
HOW TO DO IT: 1
2
3
Start with hands under your hips, legs extended straight up, and shoulders crunched up with the chin into the chest. Scissor keeping the left leg up, dropping the right leg down towards the floor. Stay crunched up. Scissor the legs, switching so that the right leg is up with the left leg down. Repeat.
PRO TIP: “You can also try this exercise holding on to the top leg, stretching it towards you as you perform the scissor movement.”
WHAT IT WORKS: This exercise works the entire abdominal region while stretching the hamstrings and hip flexors.
51
CORE CONDITIONING: BALL TAP CRUNCH
1
2
HOW TO DO IT: 1
Start with a ball in between your ankles, legs raised straight up as pictured. Arms should be reaching straight up.
2
Crunch up, reaching towards the ball positioned between the ankles. Tap the ball. Repeat.
PRO TIP: “You can also use the weighted ball for this exercise. This exercise directly targets the belly!”
WHAT IT WORKS: This exercise especially targets the mid-abdominal muscles or the “belly.”
52
CORE CONDITIONING: OBLIQUE BALL TAPS
1
2
HOW TO DO IT: 1
Start with a ball in between your ankles, legs raised straight up as pictured. Reach up to the right leg.
2
Switch, reaching up to the left leg now. Repeat, alternating sides.
PRO TIP: “Try to tap the ball while you are doing this exercise to really target the obliques.”
WHAT IT WORKS: This exercise targets the oblique abdominals and the sides of the waist.
53
CORE CONDITIONING: OBLIQUE TWIST
1
2
3
HOW TO DO IT: 1
Start sitting on a ball, holding your weighted ball between your hands. Elbows lifted. Shift your weight back slightly so that the navel is towards the spine.
2
Keeping the feet firmly on the ground, twist to the right side. Return to center.
3
Twist to the left side. Repeat alternating sides.
PRO TIP: “Really contract the abdominals keeping the navel to spine connection to benefit from this exercise.”
WHAT IT WORKS: This works the oblique abdominal muscles, the sides, and the lower abdominals. You may also feel a burn in the arms from holding your elbows up.
54
CORE CONDITIONING: OBLIQUE BOXING
1
2
3
HOW TO DO IT: 1
Start sitting on a ball, holding two 3 pound weights. Shift your weight back slightly so that the navel is towards the spine. Keep the feet planted firmly on the ground.
2
Twist while simultaneously punching to the left. Return to center.
3
Twist and punch to the right. Repeat.
PRO TIP: “Don’t use too much force punching or you might roll off the ball!”
WHAT IT WORKS: This works the oblique abdominal muscles, the sides, and the shoulders.
55
CORE CONDITIONING: SIDE PLANK
1
2
HOW TO DO IT: 1
2
Start as pictured above. Shoulder stacked directly above the elbow. Feet stacked on top of each other. Carefully raise yourself up so that your body weight is resting between the feet and the supporting elbow. Hold.
PRO TIP: “You shoulder will feel strained if it is not directly above your elbow.”
WHAT IT WORKS: Intensely works the oblique muscles of the abdomen.
56
CORE CONDITIONING: REVERSE CRUNCHES
1
2
3
HOW TO DO IT: 1
Begin laying down on a mat. Hands at your sides. Legs should be in chair position squeezing the med. red ball between your calves and hamstrings.
2
Bridge the hips backwards as pictured.
3
Slowly lower the legs down as low as you can. Repeat.
PRO TIP: “Keep the lower back flat. If you feel it arching while lowering the ball, don’t go quite so low with the legs.”
WHAT IT WORKS: Lower abdominal muscles.
57
CORE CONDITIONING: HYPER-EXTENSION
1
2
HOW TO DO IT: 1
2
Start as pictured above laying face down on a ball. Feet planted firmly on the floor. Arms in fifth position over your head. Slowly do a “back sit-up” keeping the arms over head. Return to start position. Repeat.
PRO TIP: “If you are shorter, rest your feet against a wall for added stability.”
WHAT IT WORKS: Lower back, quadratus lumborum, gluteus maximus.
58
STRETCHES: COBRA STRETCH
1
2
3
HOW TO DO IT: 1
Lay face down on the mat with your hands underneath you.
2
Push up so that your weight is resting on your elbows. Hold the stretch about 30 seconds.
3
Now push yourself all the way up on your hands. Hold the stretch about 30 seconds. Repeat.
PRO TIP: “Be careful not to sit into your lower back during this stretch as it can become quite painful.”
WHAT IT WORKS: Stretches out the entire abdominal region.
59
STRETCHES: BALL BRIDGE
1
HOW TO DO IT: 1
Lay down on a balance ball in a back-bend position as pictured above. Be careful to keep your feet firmly planted on the ground.
PRO TIP: “Don’t hold this stretch too long or you will get dizzy!”
WHAT IT WORKS: Stretches the entire abdominal region along with the hip flexors and arms.
60
STRETCHES: KNEE HUG
1
HOW TO DO IT: 1
Lay down on the mat. Hug both knees in to the chest and relax. Hold this stretch as long as you feel comfortable doing so.
PRO TIP: “Try this stretch when your hips feel tight too.”
WHAT IT WORKS: Stretches out the lower back and hips flexors while relaxing the stomach muscles.
61
PUTTING IT ALL TOGETHER: THE PROGRAM conditioning program, you will find that the Ballet Core Strength © program will compliment your ballet training very well. A perfect blend blend of ballet ballet class class and core core strength training would look like this;
YOUR TRAINING SCHEDULE Before you start your Ballet Core Strength © program, it is important to determine what your workout schedule is going to be. You will need to work your training program around your ballet training so that you are not too fatigued in ballet class.
Monday:
Ballet Class 1 1/2 hrs Core Training 30 mins
Tuesday:
Ballet Class 1 1/2 hrs
Wednesday:
Ballet Class 1 1/2 hrs Core Training 30 mins
Thursday:
Ballet Class 1 1/2 hrs
Friday :
Core Training 45 mins
Saturday:
Ballet Class 1 1/2 hrs
Sunday:
Day Off
★It
is important to note that you should
not be performing these exercises every day in addition to your ballet training.
The perfect abdominal conditioning program should not be performed daily. You will get maximum results and benefits from doing core conditioning every other day. This is why you must pay special attention to your form when performing these exercises. If you are looking to make large gains in regards to your ballet strength and core 62
PUTTING IT ALL TOGETHER: THE PROGRAM WHAT ARE REPS & SETS? In the 4 week program that I have designed for you, you are going to see two words that you may or may not be familiar with; “reps” and “sets.” This is how we keep track of the number of times you perform an exercise. “Reps” or repetitions refer to the number of times you complete a movement consecutively in a set. “Sets” refer to the number of times you will repeat the series of exercises.
Example: Reverse Crunches 3 x 12 Explanation: This means that you are to perform the Reverse Crunches exercise 12 times on three separate occasions.
REST PERIODS IN BETWEEN SETS Rest is very important in between exercises and sets so that the body has proper time to adjust and recover from the previous exercise that you performed.
don’t want you resting longer as I want you to get a bit of a cardiovascular effect out of this program as well.
THE BALLET STRENGTH METHOD © Each Ballet Core Strength © workout begins with a full body warm-up to get those muscles revved-up and ready to go. After the warm-up we will then go into the full workout, making sure to rest at least 30 to 45 seconds in between sets. We always finish up with stretching to help ease muscle soreness and get you ready for your next day of training. As always, always, please please make sure sure you seek seek the advice and permission form your medical professional or physician before starting this program. LET’S BEGIN! The following pages contain a 6 week core conditioning training program for an intermediate to advanced dancer looking to improve their technique. (Please note that ballet classes are not included in this program.) Please use your best judgement when performing these exercises and stop if you experience any unusual type of pain. Good luck and have fun!
It is important not to rush through the exercises but to move at a slow to moderate pace in order to pay close attention to form. You will notice in the program that I have designed for you that there is a 30 second to 45 second rest period in between sets. This is just enough time for you to get ready for the next exercise and get a sip of water. I
63
THE PROGRAM: WORKOUT PLAN WEEK 1 DAY 1- WEEK 1 EXERCISE
SETS
REPS
WEIGHT
REST
Warm-up - Torso Twist
2
20
-
30 seconds
Warm-up - Hi-Knee Twist
2
20
3 lb ball
30 seconds
Warm-up - Hi-Knee Lift
2
15
3 lb ball
30 seconds
Ball Crunches
2
20
-
30 seconds
Sit-up on Ball
2
15
-
30 seconds
Oblique Crunches on Ball (not pictured)
2
15
-
45 seconds
Oblique Twists
2
15
3 lb ball
45 seconds
Oblique Boxing
2
15
3 lb weights
45 seconds
Reverse Crunches
2
12
-
45 seconds
Cool Down - Ball Bridge, Cobra
Hold stretches 30 seconds
Repeat 2 times
DAY 2- WEEK 1- REST EXERCISE
SETS
REPS
WEIGHT
REST
SETS
REPS
WEIGHT
REST
Warm-up - Torso Twist & High Knee Lift
2
20
3 lb ball
30 seconds
Warm-up - Plank
2
Hold for 30 seconds
45 seconds
Ball Tap Crunches
2
12
-
45 seconds
Oblique Ball Taps
2
12
-
45 seconds
Butterfly Crunches
2
20
-
45 seconds
Side Plank
2
Hold for 20 seconds
45 seconds
Scissor Kicks
2
15
30 seconds
DAY 3 - WEEK 1 EXERCISE
Cool Down - Cobra Stretch
Hold stretch f r r 30 seconds
-
Repeat 5 times
64
THE PROGRAM: WORKOUT PLAN WEEK 1
DAY 4- WEEK 1-REST EXERCISE
SETS
REPS
WEIGHT
REST
SETS
REPS
WEIGHT
REST
Warm-up - Hi Knee Lift
2
20
3 lb ball
30 seconds
Warm-up - Hi Knee Twist
2
20
3 lb ball
30 seconds
Plank
2
Ball Crunches
2
20
-
30 seconds
Hyper-Extension
2
12
-
45 seconds
Butterfly Crunches
2
20
-
30 seconds
Ball Tap Crunches
2
10
-
45 seconds
Bicycle Crunches (not pictured)
2
15
-
45 seconds
Reverse Crunches
2
12
-
45 seconds
Side Plank
2
DAY 5- WEEK 1 EXERCISE
Hold 30 seconds
45 seconds
Hold for 2 seconds
45 seconds
Cool Down - Knee Hug
Hold stretches 30 seconds
Repeat 2 times
Cool Down - Cobra Stretch
Hold stretch f r r 30 seconds
Repeat 5 times
DAY 6 & 7 - REST EXERCISE
SETS
REPS
WEIGHT
REST
65
THE PROGRAM: WORKOUT PLAN WEEK 2
DAY 1- WEEK 2 EXERCISE
SETS
REPS
WEIGHT
REST
Warm-up - Torso Twist
2
15
3 lb ball
30 seconds
Warm-up - Squat Twist
2
15
3 lb ball
30 seconds
Plank
3
Hold 40 seconds
1 minute
Side Plank
3
Hold 30 seconds
1 minute
Crunches on Ball (hold 3 lb ball overhead)
3
20
3 lb ball
30 seconds
Ball Tap Crunches (hold 3 lb ball)
3
12
3 lb ball
30 seconds
Cool Down - Cobra Stretch
Hold stretches 30 seconds
Repeat 6 times
DAY 2- WEEK 2 EXERCISE
SETS
REPS
WEIGHT
REST
Warm-up - Squat Twist
2
15
3 lb ball
30 seconds
Warm-up - Hi Knee Lift
2
15
3 lb ball
30 seconds
Warm-up - Hi Knee Twist
2
15
3 lb ball
30 seconds
Ball Tap Crunches
3
10
-
45 seconds
Hyper-Extension
3
10
-
30 seconds
Scissor Kicks
3
15
-
30 seconds
Oblique Boxing
2
15
3 lb weights
30 seconds
Reverse Crunches
3
10
-
30 seconds
Cool Down - Ball Bridge
Hold stretches 30 seconds
Repeat 3 times
DAYS 3 & 4- WEEK 2- REST EXERCISE
SETS
REPS
WEIGHT
REST
66
THE PROGRAM: WORKOUT PLAN WEEK 2
DAY 5- WEEK 2 EXERCISE
SETS
REPS
WEIGHT
REST
Warm-up - Hi Knee Lift
2
15
3 lb ball
30 seconds
Warm-up - Hi Knee Twist
2
15
3 lb ball
30 seconds
Warm-up - Torso Twist
2
15
3 lb ball
30 seconds
Ball Crunches
3
20
-
45 seconds
Sit-up on Ball
3
20
-
30 seconds
Plank
3
Hold 45 seconds
30 seconds
Ball Tap Crunch
3
10
-
30 seconds
Oblique Ball Taps
3
10
-
30 seconds
Cool Down - Knee hug, Cobra
Hold stretches 30 seconds
Repeat 3 times
DAY 6 & 7- WEEK 2- REST EXERCISE
SETS
REPS
WEIGHT
REST
67
THE PROGRAM: WORKOUT PLAN WEEK 3
DAY 1- WEEK 3 EXERCISE
SETS
REPS
WEIGHT
REST
Warm-up - Hi Knee Lift
2
20
3 lb ball
30 seconds
Warm-up - Hi Knee Twist
2
20
3 lb ball
30 seconds
Warm-up - Squat Twist
2
20
3 lb ball
30 seconds
Butterfly Crunches
3
20
-
45 seconds
Bicycle Crunches (not pictured)
3
15
-
45 seconds
Scissor Kicks
3
15
-
45 seconds
Reverse Crunches
3
12
-
45 seconds
Plank
3
Hold 1 minute
45 seconds
Cool Down - Knee Hug
Hold stretches 30 seconds
Repeat 2 times
Cool Down - Cobra Stretch
Hold stretch f r r 30 seconds
Repeat 5 times
DAY 2- WEEK 3- REST EXERCISE
SETS
REPS
WEIGHT
REST
SETS
REPS
WEIGHT
REST
Warm-up - Torso Twist
2
15
3 lb ball
30 seconds
Warm-up - Plank
3
Sit-up on Ball
3
20
-
45 seconds
Oblique Twists
3
15
3 lb ball
45 seconds
Oblique Boxing
3
15
3 lb weights
45 seconds
Side Plank
3
DAY 3- WEEK 3 EXERCISE
Cool Down - Cobra Stretch
Hold 40 seconds
Hold 40 seconds
Hold stretches 30 seconds
1 minute
40 seconds Repeat 6 times
68
THE PROGRAM: WORKOUT PLAN WEEK 3
DAY 4- WEEK 3- REST EXERCISE
SETS
REPS
WEIGHT
REST
SETS
REPS
WEIGHT
REST
Warm-up - Hi Knee Lift
2
15
3 lb ball
30 seconds
Warm-up - Hi Knee Twist
3
20
3 lb ball
1 minute
Ball Tap Crunch
3
12
-
30 seconds
Oblique Ball Taps
3
12
-
30 seconds
Hyper-Extension
3
12
-
45 seconds
Scissor Kicks
3
20
-
45 seconds
Ball Crunches
3
25
-
45 seconds
DAY 5- WEEK 3 EXERCISE
Cool Down - Ball Bridge
Hold stretches 30 seconds
Repeat 6 times
DAY 6 & 7- WEEK 3- REST EXERCISE
SETS
REPS
WEIGHT
REST
69
THE PROGRAM: WORKOUT PLAN WEEK 4
DAY 1- WEEK 4 EXERCISE
SETS
REPS
WEIGHT
REST
Warm-up - Hi Knee Lift
2
20
3 lb ball
30 seconds
Warm-up - Squat Twist
3
20
3 lb ball
30 seconds
Warm-up - Torso Twist
2
15
3 lb ball
30 seconds
Plank
3
Butterfly Crunches
3
20
-
45 seconds
Ball Taps
3
12
-
45 seconds
Reverse Crunches
3
12
-
45 seconds
Ball Crunches (holding 3 lb ball)
3
20
3 lb ball
45 seconds
Hold 1 minute
45 seconds
Cool Down - Knee Hug
Hold stretches 30 seconds
Repeat 2 times
Cool ool Down own - Cobra obra Stret tretch ch,, Bal Ball Bridge idge
Hold old stre strettch f r 30 seconds
Repeat 3 times
DAY 2- WEEK 4- REST EXERCISE
SETS
REPS
WEIGHT
REST
SETS
REPS
WEIGHT
REST
Warm-up - Torso Twist
2
15
3 lb ball
30 seconds
Warm-up - Hi Knee Lift
2
15
3 lb ball
30 seconds
Warm-up - Hi Knee Twist
2
15
3 lb ball
30 seconds
Oblique Twists
3
20
3 lb ball
45 seconds
Oblique Boxing
3
20
3 lb weights
30 seconds
Side Plank
3
Bicycle Crunches (not pictured)
3
20
-
30 seconds
Reverse Crunches
3
12
-
30 seconds
DAY 3- WEEK 4 EXERCISE
Cool Down - Cobra Stretch
Hold 40 seconds
Hold stretches 30 seconds
30 seconds
Repeat 3 times
70
THE PROGRAM: WORKOUT PLAN WEEK 4
DAY 4- WEEK 4 EXERCISE
SETS
REPS
WEIGHT
REST
Warm-up - Torso Twist
2
15
3 lb ball
30 seconds
Warm-up - Squat Twist
2
15
3 lb ball
30 seconds
Plank
3
Hold 1 minute
1 minute
Side Plank
3
Hold 40 seconds
1 minute
Crunches on Ball (hold 3 lb ball overhead)
3
20
3 lb ball
30 seconds
Ball Tap Crunches (hold 3 lb ball)
3
15
3 lb ball
30 seconds
Scissor Kicks
3
20
-
45 seconds
Cool Down - Ball Bridge
Hold stretches 30 seconds
Repeat 3 times
DAY 5- WEEK 4- REST EXERCISE
SETS
REPS
WEIGHT
REST
SETS
REPS
WEIGHT
REST
Warm-up - Torso Twist
3
20
3 lb ball
30 seconds
Warm-up - Hi Knee Lift
3
20
3 lb ball
45 seconds
Ball Tap Crunches
3
12
-
45 seconds
Oblique Ball Taps
3
12
-
45 seconds
Butterfly Crunches
3
20
-
45 seconds
Side Plank
3
Reverse Crunches
3
DAY 6 - WEEK 4 EXERCISE
Cool Down - Cobra Stretch
Hold for 30 seconds 12
Hold stretch f r r 30 seconds
-
45 seconds 45 seconds
Repeat 5 times
DAY 7- WEEK 4- REST EXERCISE
SETS
REPS
WEIGHT
REST
71
Notice
Ballet Core Strength© does in no way guarantee results or success. Nikol Klein LLC is in no way responsible for any injuries or complications that may result from the practice of the techniques listed above. The purchaser of “Ballet Core Strength ©” acknowledges this and takes full responsibility for any injury or complication that may result from the practice of the above techniques. 2010 by Nikol Klein LLC. © All rights reserved. No part of this publication may be reproduced or transmitted in any form by any means, electronic or mechanical, including photocopying, recording, or by any other means without written permission by the Author. This includes the use of any photograph used in this publication.
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