Prep for Summer Intensives

1

Course Introduction
2

Exercise Principles
- Cross-Training
- Why Add Cardio?
- Proper Warm Ups
- Good Cool Down
- How to Use the Exercise Program
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3

Exercise Prep - Week 1
- Warm Up
- Exercise #1
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- Exercise #2
- Exercise #3
- Exercise #4
- Exercise #5
- Cool Down
4

Exercise Prep - Week 2
- Warm Up
- Exercise #1
- Exercise #2
- Exercise #3
- Exercise #4
- Exercise #5
- Cool Down
5

Exercise Prep - Week 3
- Warm Up
- Exercise #1
- Exercise #2
- Exercise #3
- Exercise #4
- Exercise #5
- Cool Down
6

Exercise Prep - Week 4
- Warm Up
- Exercise #1
- Exercise #2
- Exercise #3
- Exercise #4
- Exercise #5
- Cool Down
7

Nutrition & Hydration Recommendations
- About Your Instructor - Ricci-Lee Hotz, RD
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- Before Intensives - Balanced Meals & Snacks
- Snacking During Your Day
- Meals During Intensives
- Staying Hydrated During Intensives
- Nutrition After Intensives
- Dancer Nutrition & Body Image
- Bonus Materials
8

Self-Care Habits
- Listen to Your Body
- Stress Management
- End of Day Recovery
- Get Good Sleep
9

Recover
- Recovery After Intensives
- Some of Our Favorite Recovery Exercises
10

Bonus Resources
- Meditation & Grounding Exercises
- Our Dancer's Kit
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- Find a Provider Near You

Strength & Conditioning for Dancers