**NO CLASS ON AUGUST 4TH**

Dance Strong: A 7-Week Strength & Conditioning Series for Dancers

Unlock your potential beyond the studio. This 7-week strength and conditioning program built specifically for dancers who want to enhance their performance, build resilient bodies, and move with greater confidence, control, and creativity.

This isn’t a generic fitness class. Each session is strategically broken into training blocks that build from the ground up, helping dancers access, own, and eventually load the positions and patterns that underpin both technical dance movement and lifelong athleticism.

Training Blocks Each Class:

1. Explore Movement Options

We begin by exploring shapes and transitions foundational to dance—extensions, spirals, lunges, balances. Can your body access and control the full range of shapes it’s asked to perform? This is where artistry meets anatomy.

2. Movement Prep & Patterning

Now we prepare the body for load and complexity. By creating stability in key positions, dancers learn to produce and reduce force—setting the stage for safe, powerful movement. This is the beginning of primal pattern training: squats, hinges, pushes, pulls—all through the lens of dancer needs.

3. FIRE: Bounce, Jump, Sprint

Time to light it up. Through a progression of hopping, jumping, and sprinting drills, we develop elasticity and connective tissue strength. This block builds toward readiness for more advanced plyometrics and dynamic lifts—all crucial for jumps, turns, and floor work.

4. Primal Movement Loading

We don’t just lift weights—we train movement. Whether squatting, stepping, lunging, hinging, or pressing, dancers are challenged to organize their bodies with posture, position, and speed as the focus. Think loaded movement through space, not static reps.

5. Conditioning & Accessories

Finish strong with targeted conditioning. From short bursts with rest to longer steady efforts, this segment builds aerobic capacity and tendon durability. Accessories target often-overlooked areas to help dancers stay strong and injury-resistant.

6. Stretch & Restore

Each session ends with intentional stretching designed to maintain or regain the dancer’s range of motion. The goal: keep the shapes you’ve earned, not lose them under load.

Whether you’re a ballet dancer looking to land jumps more safely, a hip-hop artist wanting more pop and power, or a contemporary dancer seeking control in every level change—this program is for you.

All levels welcome. Progressions and regressions offered.

Duration: 7 Weeks *start June 30, end August 18

Frequency: 1x per week (or customized)

Ideal for Ages: 9+