Legacy Performance Dynamics

💥 Dancers, Want to take your performance to the next level while staying strong and injury-free all season??

Find a strength training plan that you can stick to throughout your season!
Check out these tips from .dsanders for in-season strength training:👇

1️⃣ Plan 2 Training Sessions per Week.
Just a couple of weekly strength sessions will maintain and even enhance your neuromuscular adaptation. Spread your training over the week to keep fatigue low and energy high for classes and rehearsals. 🔋

2️⃣ Prioritize Multi-Joint Moves
Exercises like squats, lunges and push-ups require the coordinated use of multiple joints and large muscle groups. Focusing on functional movements like these will lead to favorable strength and body composition adaptations. Also, these movements have a greater carry-over to dance performance when compared to single-joint movements.

3️⃣ Stay Efficient with Your Time
Get in, get out, get stronger!  Keep your rest periods at 1.5-2 minutes for max results and finish your workout in 40-50 minutes. You’ve got dancing to do, after all! 💃

4️⃣ Leave Gas In The Tank
Don’t overdo it! You don’t need to push to muscle failure. Leave a few reps in the tank, so you can recover faster and stay at the top of your game in the studio.  ⚖️

By following these tips from .dsanders, you’ll be able to seamlessly add or maintain strength training into your busy dance season!

Ready for a strength program tailored to you? Drop a STRONG in the comments, and let’s build your best season yet!