Power Phase

This is the phase where we put the muscles we have spent all year developing into good use and train them to be powerful and explosive.  This will result to higher and quicker lifts while dancing.

Equipment needed:  12-18” box—Box height depends on ability and comfort level.

In a week, complete all 4 workouts, and include one rest day and one freebie day.

Plyo box

1 minute on, 1 minute off, repeat each exercise 4x then move down the list.

  • Box jumps
  • Explosive step ups
  • Explosive side hops
  • Toe taps
  • 1 leg seated squat hops (30 seconds each leg)

1 Leg focus

16 reps each leg, 4 sets, 30 sec rest between sets

  • 1 leg deadlift to a high knee jump
  • speed skaters
  • 1 leg lunge to high knee jump
  • 1 leg “x” hops

Plyo conditioning

30 seconds on, 15 seconds off. Go through list, and then repeat 4x.

  • plyo jumping jacks
  • gorilla squat jumps
  • Burpees to the floor
  • pop squats
  • ski jumps in place
  • ski abs
  • tuck jumps
  • frog hops
  • weighted jumping jacks with 5lb weight


Jump rope

100 regular jumps, 100 jumps on right leg, 100 jumps on left leg
Repeat same pattern with: 75 reps, 50 reps, 25 reps