KP: Ballet Dancer Program Update (10-1-19/10-15-19/11-27-19)
Daily List
We progressed into trying to keep stomach tight as you lower your leg off the edge of the bed. You had to hold your opposite knee to chest to make it less painful. I want to see if you can just keep you leg in the air as you slowly lower the opposite leg off edge of bed. Try to keep tension in stomach so it doesn;t go into SIJ pain. the movement below shows the concept but you want to try it by lower leg off edge of bed
This is a similar concept over a ball
Quad stretch with overhead reach
We progressed this to the foot behind you on the ballet barre
Movement #1 Bridge
Plank Variations(30-90secforeach)
Higher surface and lift one knee up and kick back
Floor holds
Movement #2: Rock hands and knees with hands out further
Step Lunge: 15x each leg
Movement #3: Bear to Downward Dog
Movement #4: Wall heelraise
Movement #5: Cross leg progression(Choose1)
Seated progression
Pigeon pose options
2-3x per week strength list
Leg lift option over ball
Ab activation into extension
band Around Feet Side Step
Quad Activation either seated or in ballet position
