weight lifting, Dancers Who Lift, Page 4

group personal training, personal training for dancers, resistance training for dancers

What Is Body Mechanics?: What You Can Expect from This Group Personal Training Program

Okay, you’ve heard us talk a lot about Body Mechanics, but what exactly is Body Mechanics? What exactly is a group personal training program? What if you have some specific needs? Will you still be able to speak with a trainer one on one?

We’ll answer all of those questions and more in this complete breakdown of the Body Mechanics, Dancers Who Lift’s group personal training program

How the Training Works

Body Mechanics uses a unique “Strength for Skills Method” that focuses on strengthening your body with specific stage skills in mind.

And no, this doesn’t mean you’ll be doing weighted développés while balancing on a Bosu ball.

This means, that you’ll learn how strengthening your end range of motion (the bottoms of your squats and lunges) will help your extensions gain new heights.

You’ll learn that building stability and strength in your adductors and abductors (hips) will support endless balances.

There will be entire weeks dedicated to strengthening and stabilizing you so multiple turns aren’t even a question anymore.

Each of these six-week resistance training units are followed by a three-week conditioning and stamina unit designed to sky rocket your endurance and performance capabilities.

As for this being a “group personal training program” it won’t necessarily feel that way.

Yes, you will be doing the same workouts as DWL’s other Body Mechanics. But you’ll have access to one-on-one communication with DWL’s certified personal trainers (who just so happen to also be professional dancers!).

In one-on-one DM’s with your coaches you can ask specific questions about nutrition, exercise adjustments, or whatever else might be needing attention.

But the real bonus to group personal training is the fact that, with our app, you have access to the Body Mechanics private thread. Ask a question to the group and get answers or encouragement from other dancers going through the same process.

For example, learn how other busy dancers are hitting their protein goals (even if they’re vegan!)

Ask about how people are working through a particularly challenging workout.

Or even ask location specific questions like recommendations for a nearby gym, or restaurant!

Dancers Who Lift has dancers all over the globe that are eager to encourage and cheer one another on so, odds are, someone has an answer!

What if I Don’t Have a Gym Membership?

Totally fine!

As many of the Dancers Who Lift community is on tour or working at theatres away from their homes, this program is designed to be scalable.

That means if you’re unable to get to a gym, we have home workouts readily available with the same goals in mind.

It’s important to us that no matter your situation you have access to top tier training because, as a dancer, you are a top tier athlete.

What Does Body Mechanics look like week to week?

This resistance training program features 3 workouts a week and comes with two auxiliary workouts should you want to get extra gym time in.

It also includes warm-ups for your workouts and cardio workouts incase dance class isn’t on the forefront of your schedule.

The best part? Every single one of these workouts comes with detailed “how-to” videos for the exercises in your workouts so you’ll never feel lost. Not only that, you get an entire library of exercises at you finger tips in case you need or want to make an adjustment.

And if you are lost, send a form video to your coach in the DMs! There they can give you a break down of how to optimize your form or suggest alternative exercises.

Want to understand why you’re doing something? Your coaches can help explain that too.

See what I mean?

Despite being “group” personal training, Dancers Who Lift does not forget the fact that it is personal training.

We care about each individual dancer that works through our program. Because we believe their success is our success.

Yummy, Quick, Budget-Friendly Nutrition

Every month, you’ll receive a recipe guide complete with daily breakdowns of what meals to eat when and a shopping list for the month. This makes sticking to your healthy eating goals a breeze!

Not into pre-planned meals? No problem. You’ll also learn about macros and how to track them to ensure you’re fueling your body for success.

No matter what and how you like to eat, you’ll still be able to work with and learn from the nutritional guidance of the Body Mechanics program.

The Real Win of Body Mechanics

You see, the thing about the Body Mechanics group personal training program at Dancers Who Lift is that it can teach anyone something new.

Whether you’ve been lifting weights for 10 years or 10 minutes this program is designed to educate and empower dancers and athletes to train their bodies for the rigorous demands of their lifestyle.

The other big win of Body Mechanics? It’s priced realistically.

No, scratch that, it’s priced with the budget of performers in mind.

You see, this group personal training program complete with 5 workouts per week, cardio blasts, warm-ups, recipe guides, shopping lists, and daily direct messaging access to a certified personal trainer, only costs $2.19 per day!

I don’t know about you, but that is literally cheaper than my daily coffee.

And here’s the thing, this program isn’t about changing your life an insane amount.

As a dancer you’re likely already working out daily.

You’re likely already conscious of what you eat. (maybe too conscious)

You’re already taking steps to build the dancer life of your dreams.

We just want to take what you’re already doing and optimize it so it’s sustainable and effective.

So what do you think?

Might you decide to stop dieting?

Might you decide to stop relying on your apple watch to track your burnt calories?

And, maybe, you’ll decide to start training like the professional athlete that you are.

Join the latest session of Body Mechanics today, we’d love to have you join our team.

Not sure if it’s a good fit? Give “Who Is Body Mechanics For? A Resistance Training Program for Dancers (and Beyond!)” a read.

workout, dancer workout, weight training for dancers

Lucky Number Seven: A Full-Body Workout Routine

Welcome back to another Workout Wednesday! Today we are going to really get after it with this Lucky Number Seven full-body workout routine.

Don’t be fooled by the number of reps per set! By the end of this workout you will have totaled 252 reps with just three, thirty-second rests. 😮‍💨

Ready to feel the burn?

Lucky Number Seven Full-Body Workout Routine

**90* Squat Jumps x 7**

First up in our full-body workout routine are 90-degree squat jumps.

To perform these, being by lowering your body into a squat. (Double check your squat form here!)

Then, pushing through your heels, push off the ground into a jump. While in the air, turn your body 90-degrees so you land facing the opposite direction.

** Repeat for seven reps, then move on to the next exercise.**

Lateral Lunges x 7 (each side)

Start by standing with your feet together. Then, step directly to the side and lunge onto your leg, keeping your chest lifted and core engaged.

Push off of your lunge leg to return to standing. Repeat on the other side.

For this exercise you can either count left and right as one rep for a total of 7 reps.

You can sound each leg individually for a total of 14 reps.

**Once you’ve completed your reps, immediately move onto the next exercise.**

Hand Walkouts x 7

At this point in our full-body workout routine we are giving our legs and break and moving on to the core and upper body!

From a standing position, roll down your spine until your hands reach the floor. (You may bend your knees if you need to!) Then, walk your hands out until you reach a plank position.

Finally walk your hands all the way back to your feet and return to standing.

**Repeat for 7 reps then, move on to the next exercise.**

Thai-Push Ups x7 (each side)

No, not Muay Thai push-ups. (We’re not that mean!)

For these Thai push-ups you’ll perform a regular push-up, then, at the top of the push-up, rotate your body to your ride side, lifting your right arm off the ground and reaching it toward the ceiling into a side plank.

Then, return to your push-up form. From here, you’ll perform another push-up and repeat the exercise on the other side.

Like the lateral lunges you may count left and right as one rep for a total of 7, or you can count each side separately for a total of 14.

**Whichever way you count your reps, once completed move on immediately to the next exercise.**

Russian Twists x7 (each side – 14 total)

We are officially halfway through our full-body workout routine! Keep going strong!

Begin by sitting up with your knees bent, feet on the floor. Make sure your spine is long and your core is braced.

Then, engage your lower abdominals to lift your feet off the ground. (They don’t have to be super high to feel this one!)

In this position, twist your upper body to one side, reaching your hands in that direction. Try not to move your feet or legs as you do this! The more you isolate your obliques, the more you’ll get from this exercise.

Quickly switch to the other side. Switch back and forth for a total of 14 reps.

**When complete, move on to the next exercise.**

Shoulder Taps x7 (each side)

Alright! How are you feeling? You’re almost there!

Get yourself into a plank position with your weight on your hands. Make sure to brace your core, keeping your hips low and shoulders gliding gently down your back.

Now, tap your right hand to your left shoulder and try not to let your hips twist! Then, switch sides.

**Repeat for a total of 14 reps, or 7 reps on each side, then move on to single-leg glute bridges.**

Single-Leg Glute Bridges x7 (each side)

Lay on your back with your knees bent. Ideally, your heels should be close enough to your tush that you can just barely touch them with the tips of your fingers.

In this position, brace your core and lift one leg off the floor so your shin is parallel to the ceiling.

Then, pulling your pelvis toward your knees, lift your hips up toward the ceiling as high as you can without arching your back.

Repeat for 7 reps then switch sides!

**Once complete on each side, move on to FINAL exercise!**

V-sit or V-tuck x 7

You made it to the final exercise in our full-body workout routine!

Lay flat on your back and brace your core.

In one movement, lift your chest and shins toward the ceiling by scooping your abs back and up toward your spine. Arms should reach forward but not round the shoulders. (Keep those collarbones wide!)

For a v-sit legs will be relatively straight.

If this is too challenging or push too much pressure on your tailbone, you can perform the v-tuck by pulling your knees toward your chest as you sit up.

**Once these reps are complete rest for 30 seconds before starting the routine over again!)

Finish it out!

To complete this full-body workout routine, perform the above set of exercises three times!

Come on, I know you can do it! And when you do, let us know how it goes!

Did you like today’s workout? Try: The Stair Down: An Adjustable Stair Workout

And if you like that, give these quick reads a glance, I think you’ll love them: Is Static Stretching Canceled?: Busting Myths and Revealing Facts on Stretching for Dancers, Honor Your Limits: 7 Types of Boundaries and How to Set Them

Training Tip Tuesday: Banded Spider Crawls

While our shoulders are considered “ball and socket” joints, shoulders sacrifice stability for mobility. That’s why keeping the four muscles that make up your rotator cuff strong is so important. Enter: the banded spider crawl.

The banded spider craw is a little “pre-hab” exercise I love to throw into my warm-up any day I am doing upper body in the gym!

While spider crawls for rotator cuff health are fairly common. I call them banded spider crawls because – well I use a band- and I always sing the “Itsy-bitsy Spider” when I am doing them! Like I mentioned earlier, the spider crawl exercise strengthens the muscles in your shoulder, prepping them to stabilize lift. Keeping you safe while lifting overhead, crushing your load goals, or even when doing inversions in yoga or dance classes.

All you need is a small looped resistance band (with light resistance) and a wall!

How to the Banded Spider Crawl

To perform the spider crawl, loop your small, light-weight, resistance band around your wrists and face a wall so your finger tips can touch it.

Lift your arms up so they are even with your shoulders width wise and at the height of your belly button.

Now, engage your shoulders and lats. Keeping your shoulders down, slowly crawl your hands up the wall (yes, like a spider!).

Keep the resistance on the band all the way up and all the way back down. Up and down like this is “one rep.”

One set should be about 3 reps.

For an optimal warm-up, perform 2-3 sets!

Want a visual? Check out this video!

How to banded spider crawl!

Did you like today’s blog? Here are a few other quick reads that you might like: Eight Ways to Promote Faster Recovery, 10 Exercises For Dancers That Will Transform Your Technique, Stay Alive For 25 (minutes!): Workouts For Dancers

Training Tip Tuesday: Hip Flexor Stretch

Let me tell you a little secret. Putting yourself into a lunge and simply pushing your hips forward is not going to be a deep enough hip flexor stretch for most dancers.

That’s right, you’ve been stretching your hip flexor all wrong.

Likely, if you’ve been stretching your hips this way, you’re not feeling a very deep stretch. This might lead you to believe that you’re flexible enough and don’t need to stretch it further.

Wrong! Hip flexor stretches are incredibly important to dancers.

Why? Let’s talk about your Psoas muscle.

The Psoas ( pronounced s0-as) is one of the muscles that makes up your hip flexors. But what makes the Psoas pso special (see what I did there?) is the fact that the psoas muscle attaches just above your tush, near your sacrum, and wraps up and over your hips into your groin.

Because of this positioning, adequately stretching the Psoas muscle not only opens up your hips, but can relieve lower back pain and lead to major gains in your battement height.

On top of all that, hip flexor stretches are excellent if you’re traveling or spending a lot of time sitting. Hello all you dancers on tour!

Stretching your hip flexors after maintaining the same position all day will do wonders for your back and hips!

Okay, so what’s a better hip flexor stretch?

I’m so glad you asked!

First you’re going to get into a kneeling position. (If you have cranky knees, place a cushion or pillow underneath your knee.)

Next you’re going to lengthen your spine and make sure you aren’t hyper extending your ribcage by exhaling and engaging your core.

Then, tuck your pelvis forward.

Feel that stretch? Amazing, let’s kick it up a notch.

Release your tuck and breathe in. On your next exhale, tuck your pelvis forward and tuck your chin to your chest.

WHOOOOOOEEEEE!!! Do you feel that?

Perform a few reps of tucking on the exhale and releasing on the inhale. After 6-10 reps, switch sides.

I promise your hips and back will thank you and your kicks will be sky high!

Want a visual? Check out this video from Coach Kiersten to follow along!

Did you like this Training Tip? You might also like these quick reads: Training Tip Tuesday: Mixed Grip Deadlift, The Early Morning Workout, A Dancer’s Guide to the Best Supplements for Muscle Recovery

The 20 Minute Workout

Sometimes all you have is an hour. Add to that the need to shower after your workout and suddenly your workout time has shrunk even more! Never fear, introducing: The 20 minute workout!

The challenge of this 20 minute workout is to perform as many rounds as possible within 20 minutes with as little rest as possible.

This may sound easy. After all, it’s only 20 minutes right?

Well, let’s see how you’re feeling at minute 12, shall we?

Alright, no more stalling. Set a timer for 20 minutes and let’s go!

The 20 Minute Workout:

Set 1: Push-ups x5

This might sound like a low number, but trust me, when you’re on round 8 you’re going to thank me. Remember, you want to keep your core engaged, hips low, and elbows should be at a 45-degree angle from your body. Not ready for a full blown push-up? Check out these alternate forms for all levels!

Perform 5 reps, then move on to the second set.

Set 2: Squats x10

Make these air squats (body weight) or add a dumbbell or two for an extra challenge! Remember to keep your chest lifted, and initial your squat by sending your hips backwards like you are sitting in a chair.

Want some tips of squat form? This highlight reel is chock full of videos and how-tos!

Perform 10 reps, then move on to the final set.

Set 3: Plank (30 seconds)

On your forearms or on your hands, the choice is yours! Either way, keep your shoulder blades flowing down your back and your tush low. For an added challenge add a core contraction by imagining that your toes and elbows are pulling your yoga mat together.

Hold for 30 seconds, then start over at set 1.

Repeat the cycle until your timer goes off, resting only as needed (and as little as possible).

How many rounds did you complete?

Ding, ding, ding!

Time’s up! Your 20 minute workout is complete!

How many rounds did you complete? 6? 10? 15?

Let us know! Tag us @dancerswholift or leave a comment below!

Want more workouts like these? Tune in every Wednesday for a free workout!

Did you like today’s blog? Check out these quick reads you might also like: 7 Epic At Home Core Exercises (That Aren’t Crunches!), Leaping For Joy: A Dancer’s Guide on How to Jump Higher, The Protein Needs of Dancers.

Training Tip Tuesday: The B-Stance Squat

Welcome back to Technique Tip Tuesday! Today we are introducing you to the B-Stance Squat!

Different types of squat stances will change your rang of motion and therefore change the weight load experienced by your muscle groups. This can be beneficial for building stability and single-leg strength.

So, what the heck is a B-stance squat and how is it different than a regular squat?

B-stance simply means we are shifting the weight distribution in our feet from an even 50/50 to a 80/20 (sometimes referred to as a staggered stance).

What does this mean? Basically, we are adding more load onto one leg to build additional strength.

To do this, you simply shift your weight to one of your legs, then step the other leg back so you are resting on your toes like a kickstand. This leg is just there for balance support, not for large amounts of load bearing.

This is the perfect stepping stone to warm-up for, or build strength, before going all in on a single-leg exercise.

B-stance squats offer you stability because you’re not required to balance on one leg, meaning you can often increase the weight on these faster than a single-leg exercise. This is the perfect stepping stone to warm-up or build strength before going all in on a single-leg exercise.

As a result, b-stance squat is super beneficial if you are working toward a single-leg or pistol squat, or just need to change up to your regular squat routine.

Can you do the b-stance with other exercises?

Yes! B-stance works with glute bridges, hip thrusts, deadlifts, and Romanian deadlifts. Pretty much any exercise that also has a single-leg counter part can be performed in a b-stance. And this is great news because, as we’ve mentioned, b-stance is a perfect stepping stone on your journey toward single leg exercises!

Still can’t quite picture it?

Check out this demo video explaining a couple different ways you can incorporate a B-stance Squat into your training!