YHD Corrective Exercise Program

Our Corrective Exercise Program was developed alongside a physical therapist who works with pre-professional and professional dancers and world-class athletes.

This program is series of physical therapy-based exercises designed to meet a dancer's ever-changing movement needs — including 12 video tutorials and a weekly tracker to build consistency at home. 

Level 1 starts with 10 foundational exercises that, performed regularly, improve a dancer's stability, mobility, strength, balance, and endurance.

As your skills increase, our team will progress your exercise program during your next YHD Workshop.

Download Level 1 Exercise Tracker Here

Level 1 Videos:

Feet & Ankle

Ankle TheraBand Inversion with Plantar Flexion

Do this static exercise for 3 x 10 reps.
Use a red or green TheraBand.

 

Cone Touches in Parallel

Do this dynamic exercise for 3 x 30 seconds.

 

Cone Touches in Turn Out

Do this dynamic exercise for 3 x 30 seconds on each leg.

Quadriceps & Knee

Basics of the Squat Movement

These are tips to help you learn a healthy squat position. The squat is a foundational move. It is the base for many daily motions, and fitness movements.

 

Squats with TheraBand on Knees

Do this static exercise for 3 x 10 reps. Use a red or green TheraBand.

Hamstrings

Swiss Ball Bridges & TheraBand on Knees

Do this static exercise for 3 x 10 reps.

Use a red or green TheraBand on a Swissball. If you don't have a Swissball, simply use a sofa, bed or chair instead.

 

Dynamic Hamstring Stretch

Do this dynamic exercise for 3 x 30 seconds on each side.

Hips/ Gluteals

Side Lying 3 Way Hip Abduction

Do this static exercise for 3 x 10 reps.

Use a red or green TheraBand or 1# Ankle Weight. 

Side Step with TheraBand

Do this dynamic exercise for 3 x 30 seconds. Use a red or green TheraBand.

 

Core & Trunk

Single Leg Balance with 3 Way TheraBand

Do this dynamic exercise for 3 x 30 seconds in parallel. Then repeat again in a turned-out position.

Use a red or green TheraBand.

 

Dynamic Plank with Arm & Leg Lifts

Do this dynamic exercise for 3 x 30 seconds.

 

Level 2 Videos:

T Arabesque with Arm Circles

T Arabesque will strengthen your core muscles, while challenging your single leg & ankle stability.

Do this dynamic exercise for 3 x 30 seconds.