Conditioning for Dancers by Jennica McClure

Jennica McClure is a personal trainer, a professional dancer, and a Dance Labs Instructor. This week she taught an Instagram live class for us, "Conditioning for Dancers."  And she was gracious enough to share her killer workout!  So here it is:

DYNAMIC WARM-UP

Jumping jacks x 1 minute 

Runners lunge knee tap x 10 each 

Plank to alternating toe reach x 10 total 

Plank walk out to stand x 10 total 

 

2nd position squats x 10

Right side static lunge x 10

2nd position squats x 10

Left side static lunge x 10

2nd position squats x 10

*Hold in 2nd position squat 

Arms: T to high fifth to center (first position) repeat x 10 

Extend up to relevé 

Hold 10 seconds 

 

QUICK STRETCH

Center reach towards the floor

Alternating calf stretches 

Lunge with overhead reach 

 

CARDIO/LEGS

Reverse lunge to hop (arabesque) x 10

Jumping jacks x 10 

Reverse lunge to hop (arabesque) x 10

Jumping jacks x 10 

Jump squats x 20 

30-second recovery 

[3 rounds]

 

CONDITIONING - LOWER BODY

Calf raise (parallel position) x 10

Hold for 10 seconds 

Calf raise (1st position) x 10

Hold for 10 seconds 

[3 rounds]

 

CONDITIONING - POSTERIOR CHAIN AND STABILITY

Single-leg deadlift x 10

Bird-dog Plank x10

Single-leg hip bridge x 10 each 

[3 rounds]

 Burpees x 1 minute

 

CORE

Iso crunch scissor kicks x 10 total

Bicycle x 10 total

[3 rounds]

 

Crunch x 10 

Oblique crunch - Heel reach x 10 each side

[3 rounds]

 

Plank hold x 1 minute

COOL DOWN AND STRETCH

Be sure to keep an eye out for Jennica's hip hop tricks course launching in a few weeks! Also, you can follow Jennica at @jennicamcclure.