THE DANCE PROGRAM

Squeeze the Most Out of Your Game with Dance Specific Strength and Conditioning!

THE JUICE BEHIND THE PROGRAM

WHAT MAKES EASY PEASY THE

REAL MVP!

🧃 Dance Specific
🧃 Dumbbell Only
🧃 Online, Anytime, Anywhere
🧃 Under 20 minutes

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An infographic titled "BUILT ON WHAT MATTERS MOST" showing three key points about a dance training program. Specific Sport Demands: Describes how competitive dance requires power, control, quick transitions, and precision under pressure. The program builds strength, alignment, stability, agility, and endurance for peak performance. Injury Prevention: Highlights the risk of injuries to knees, ankles, hips, and lower back from repetitive, high-impact movements. The program enhances strength, joint stability, and landing mechanics to prevent injuries. Critical Performance Skills: Explains how the training mirrors elite dancers' progression by building strength, stability, power, and mobility, with every movement contributing to stage performance. Each point is represented with a colorful icon, such as a dancer, a medical cross, and a target symbol.

YOUR WEEKLY LINE UP

THREE DAYS A WEEK. ONE POWERFUL GAME PLAN.

LOWER BODY STRENGTH & STABILITY

Dance demands powerful legs and a strong core for jumps, turns, and seamless transitions. This session builds lower body strength and stability to enhance balance, control, and explosive movement on stage.

POWER & PRECISION

Strength meets precision in this full-body conditioning session. Using dynamic, dance-driven movement, you’ll build explosive power, refined coordination, and alignment to execute choreography with clarity, control, and confidence.

PLYOMETRICS & BALANCE

Boost your explosive power and stability with plyometric drills that enhance jump height, sharpness, and precise landings, keeping you balanced and in control every step of the way.

UPPER BODY STRENGTH & CONTROL

Build upper-body strength and control to create fluid arm movements, support challenging tricks, and elevate stage presence. This session helps blend grace with power.

ENDURANCE

Build the stamina to keep your energy high and movements sharp from start to finish so you can perform with strength and passion, no matter the length of the routine.

MOBILITY & RECOVERY

Enhance your flexibility and speed up recovery with movements designed to keep your body feeling fresh, reduce soreness, and prepare you for your next performance.

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FRESHLY SQUEEZED PREVIEW

NO PARENT HELP NEEDED.

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This isn’t just a training plan. It’s a complete experience designed to keep your athlete engaged, supported, and excited to grow.

Try a Sample Workout!

A laptop screen displays a webpage for "Easy Peasy Dance Performance Training." The page shows the user’s progress, with categories like “Phase 1” and “Week 1” listed. The "Level Up & Earn Rewards" section shows colorful numbers indicating levels earned. A picture of a dancer in a blue leotard is shown in the corner. The design is vibrant and user-friendly.

SWEAT, SUPPORT, SERVE

WE GROW IN STRENGTH, IN SISTERHOOD, AND IN PURPOSE.

BECAUSE THIS IS BIGGER THAN THE GAME.

Two women are standing on a blue mat against a blue background. The woman on the left is wearing a blue jacket, shorts, and white sneakers. She is helping the woman on the right, who is wearing a blue sports bra, matching leggings, and white sneakers. Both are holding dumbbells with their arms extended to the sides in a strength training exercise. The image has a bright, energetic atmosphere.

SUPPORTIVE COACHES

We believe every girl deserves a coach who truly sees her, who celebrates her wins, guides her through challenges, and shows up with heart. Coach Danielle & Coach Sam offer encouragement, accountability, and the kind of support that builds both confidence and character, on and off the field.

A group of six girls and women are walking hand-in-hand across a crosswalk in a city setting. They are all wearing colorful athletic outfits—pink, green, purple, and blue—paired with white sneakers. The scene is bright and positive, with a focus on unity and community. In the background, city buildings and street signs are visible.

AMAZING COMMUNITY

She’s never in this alone. Our message boards and private groups connect her with girls who cheer her on, share their stories, and grow together. It’s a built-in sisterhood where she’ll find inspiration, motivation, and the kind of belonging that keeps her going strong.

A group of girls in blue "VOLUNTEER" t-shirts are walking toward a building, their backs to the camera. The image captures a sense of unity and community service, with the girls in the foreground and others visible further in the background. The image has a bright, positive atmosphere, with green and blue frames around the edges.

GIVING BACK

We aim to inspire girls to use their strength beyond the game—empowering them to give back, lift others up, and lead with heart in their communities through fun events, donation drives, and showing up wherever we’re needed. Join us for our next community service event!

See Our Event Schedule Here!

BUILT BY TRAINERS—BACKED BY THE DANCE COMMUNITY

Before launching the program, we sought input from those who live and breathe dance—elite coaches, D1 athletes, and respected voices in the sport. Their insights helped us create a program that’s not just trainer-made, but coach-approved, player-backed, and parent-trusted—built to meet the real demands of the game.

Here’s what they had to say.

As a dance coach, I’ve seen the toll that repetitive movement can take on the body, and I’m really excited about how this program addresses that. The mix of strength, flexibility, and injury prevention is exactly what dancers need to build a solid foundation and stay strong throughout the season. I’ve reviewed the workouts, and I’m impressed by how well they target the key areas, especially for building control and power. This program is a great addition to any dancer's training routine, and I’m eager to see it in action.

-Suzanne M., Class 4 High School Dance Team Coach, Stars Competitive Dance Coach

My daughter is always pushing herself as a dancer, but I’ve noticed that she struggles to find training that focuses on strength and injury prevention for dance. After seeing the program’s structure, I’m confident it’s exactly what she’s been missing. The emphasis on mobility, control, and balance is spot-on for what dancers need outside of the studio. I can’t wait for her to dive in and see how it helps her performance. It’s clear this program is built with dancers in mind!

- Danielle L., Competitive Dance Mom

OUR PLANS

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