Training Programs
Science-based programming you can download and start today. Ideal if you’re a beginner, returning to training after taking a break, or want to brush up on the fundamentals of strength training.
Ready-Made Programs
Take your fitness to the next level with a plan personalized to your current fitness levels, equipment availability, and time constraints. Weekly training and stretching delivered via mobile app and 1-1 messaging with me for accountability.
Custom Programs
Ready-made programming
Strength for dance: Fundamentals (Home)
Overview:
Low-impact (i.e., no jumping, running, etc.)
6-week strength training plan (NOT a dance technique program)
Home-based (minimal equipment)
2 workouts per week delivered through TrainHeroic app
Lifetime access to the program
Video explanations of every exercise
$35 USD
$45 USD
What you’ll get…
Increase full body strength, stability, and coordination.
Learn (or relearn) how to safely execute fundamental strength training movement patterns (squat, hip hinge, vertical press, vertical pull, horizontal press, horizontal pull).
Get your body ready to safely begin more advanced strength and conditioning work.
This plan is for you if…
You’re new to strength training or have taken a long break from strength training.
You want to refocus your training and brush up on the fundamental components of strength training.
You want to train at home and/or with minimal equipment.
You want to train with purpose instead of following random workouts.
What you’ll need:
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If you don’t want to buy lots of weights, start with one lighter set (10-15 pounds), and purchase heavier weights if needed as you progress.
If you’re a beginner or have taken a long hiatus, you probably won’t need weights over 30 pounds for this program.
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Long resistance bands work best for this program. I recommend purchasing a pack of several bands with different levels of resistance so you can increase the difficulty of the exercises as you progress. These should be bands that you can anchor in a door frame or around a sturdy place.
Alternatively, the resistance band exercises can be swapped out for cable variations if you have access to gym equipment.
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Choose something a little shorter than your hip height. In a pinch, you can use a plyo box or other solid stable surface for most of the exercises.
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If performing slider exercises on a soft surface, use sliders or paper plates. If performing on a smooth, hard floor, just wear socks or put towels under your feet.
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A sturdy bed frame, door frame, squat rack, beam, or other sturdy spot is needed to anchor your resistance bands for some exercises.
Alternatively, you can swap out the resistance band exercises for cable machine exercises (if you have access to one!).
FAQs
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You need to continue to challenge your muscles in order to make them stronger. Research tells us that the concept of progressive overload is a reliable way to build strength.
It’s a fancy word that means you increase the demand or stress placed on your body over time.
To limit the amount of equipment required (this is a home workout, after all!), most of the progressive overload in this program comes from performing increasingly challenging exercise variations week to week.
That said, you still play a role in ensuring you continue to challenge your muscles because you’ll be choosing the weights and resistance levels for each exercise.
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This program was designed to fit within the constraints of a busy dancer’s schedule. I’ve been there (growing up, I was taking 12+ hours of dance a week), so I know how much time and energy you probably have available.
I’m a big advocate for incorporating rest days, so if you need to choose between a rest day and a workout sometimes, that’s okay. Just get back into it the next week.
Try not to go more than 3 days without completing a workout.
Ideally, you should train Monday/Thursday, Tuesday/Friday, Wednesday/Saturday, or Thursday/Sunday.
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This program is suitable for anyone who wants to learn (or relearn) how to safely execute fundamental strength training movement patterns.
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Each workout takes approximately 35-50 minutes, depending on how long you rest.
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If you use the app or a web browser to access the plan, you’ll have a demonstration video for each exercise. However, these are not “follow-along” videos like you see on my YouTube channel.
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Each week you’ll have two workouts. By default, they’re programmed for Monday and Thursday, but you can move them as needed to accommodate your schedule.
That said, I don’t recommend going more than 3 days without completing a workout.
Ideally, you should train Monday/Thursday, Tuesday/Friday, Wednesday/Saturday, or Thursday/Sunday.
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All good! Alternate versions of each exercise are included (i.e.,bodyweight, harder variations, easier variations, etc.).
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No, cardio and conditioning are not a part of this program. However, there are 2 circuits within each training session. Because you won’t be resting between exercises, the circuits will increase your heart rate and will likely help you become better conditioned.
Custom training plans
Starting at $130 USD per month
This is for you if…
You’re new to training and want a plan for effective progress from day 1.
OR
You’re an athlete looking for a comprehensive program to improve strength and stamina.
OR
You’re already active but want to train with intention and stop following random workouts.
What you’ll need:
It depends!
I’ll gather information from you through a short form and a consultation that tells me what type of equipment you have access to. I’ll develop your plan based on what equipment you have available.
What’s included:
Free consultation call
8- or 12-week custom training plan
Workouts delivered through mobile app or web browser
Direct messaging support for any questions you may have
How it works:
Fill out the interest form.
Join me for a complimentary consultation call (you’ll book this after filling out the interest form).
Your plan will be delivered within 7 days of our consultation call.
Download the app and follow the workouts as written.
Please fill out this form to request a custom training plan. After submitting the form, you’ll be taken to a page to book your 15-minute consultation call. Your application is not complete until you book your consultation call.