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Old 09-14-2010, 05:44 PM   #1
John Powell
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Help! CF Dance Training

A friend of mine owns a dance studio and once a week they do strength training. Their regular "globo gym" trainer quit on her last minute and she needs me to help her out by training 3 classes of girls tommorrow night (ages 8-15). This may be more permanent but for now its just tommorrow.

I'm a CF L1 trainer, and have been doing CF for almost a year.

I need some help with exercises and movements that will help with dance. I want them to have some fun as well and I don't want to kill them.

Here's what I'm thinking:
Double Unders
Squats (Maybe OH, with 0 load, just a PVC)
Box Jumps
BW stuff (Pushups, Burpees etc)

It won't be a WOD, but I was thinking about stations of different exercises.

Any ideas would be GREATLY appreciated. I'm nervous as hell.
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Old 09-14-2010, 05:55 PM   #2
Lincoln Brigham
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Re: Help! CF Dance Training

I did this for a while in Tempe.

We did: Lunges, cossacks, air squats, jump rope, carioca drills, situps, pushups, med ball tosses, some handstand work, plank positions, i.e. mostly bodyweight stuff. More stretching than usual.

The thing that dancers are weak at is endurance. Their practice sessions aren't structured to condition them to last all out for 2-4 minutes. As a result they often gas or start to flag during their routines. So I used Tabatas a lot.

Last edited by Lincoln Brigham : 09-14-2010 at 05:59 PM.
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Old 09-14-2010, 06:05 PM   #3
Lincoln Brigham
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Re: Help! CF Dance Training

Oh and I also threw in some drills I picked up from Latin dance workshops, but if you're not a dancer you might not know any of those. You might want to borrow a latin dance technique/aerobics video and see what they are up to, especially Cuban Motion and other hip rotation/thoracic mobility drills. You might get asked about those kind of drills and if you can throw in one or two that look good to you, you'll make 'em happy.
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Old 09-14-2010, 08:02 PM   #4
John Powell
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Re: Help! CF Dance Training

Thanks very much man. I think I have something setup

Wish me luck
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Old 09-14-2010, 08:03 PM   #5
Lincoln Brigham
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Re: Help! CF Dance Training

Good luck and report back!
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Old 09-22-2010, 07:10 PM   #6
Mark Kosmowski
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Re: Help! CF Dance Training

How'd it go?
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