- Daily Routine LINK
- This is the same rotuine you have been doing since we last met
- Weekly Schedule
- M: Violin, ballet (90min), Strength Circuit+Daily Sequence
- T: Ballet with pointe (165min), possible skating (hold for now), Daily Sequence
- W Basketball, Strength Circuit+Daily Sequence
- TH: Ballet w/ Pointe (150), possible skating (Hold for now), Daily Sequence
- F: free, Strength Circuit+Daily Sequence
- Sat: Ballet (120), Daily Sequence
- Sun: Ballet (30), NO PT day
- Strength Circuit
- Double Leg Bridge Phase 3 VIDEO
- 8-20 reps
- Remember to bend knees as much as able but stay short of knee pain
- We found the straighter knee to be less painful
- Hold each lift for 5 sec…Minimum of 5 reps but the goal is to work your way to 20reps
- Basics of Bear with Leg Lift VIDEO
- Start just holding the bear position for a minimum of 30sec but the goal is to get to 90sec
- Once you are able to achieve 90sec…then you can progress to alternating leg lifts as shown in the video
- 5 sec holds with each foot off ground, knees remaining off ground as you alternate leg lifts for a total of 30-90sec
- Feet Apart Hip Abduction Raise Small Range VIDEO
- Feet apart as far as comfortable without pain
- Small pulses on your toes without heels touching ground
- minimum 30sec…Goal is 2 minutes
- Feet apart as far as comfortable without pain
- Quadruped Hip Extension progression VIDEO
- Really focus on low back and possibly do this infront of a mirror
- Very small leg lift holding each for 5 sec…minimum of 5 reps…Goal is 20reps
- Do one leg at a time
- Double Leg Bridge Phase 3 VIDEO
