Warm-Up & Corrective Exercise Program Library

Our Warm-Up & 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 10+ video tutorials and a weekly tracker to build consistency at home. 

Our Corrective Exercise Program doubles as a complete pre-class warm-up — activating the muscles dancers need for stability, mobility, and injury prevention, while building the strength and agility that carries into performance.

Start with Level 1, which encompasses 10 foundational exercises. that when 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 or coaching session.

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.