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  4. Lengthen and Strengthen

Move Better/Lengthen and Strengthen
Protocols


Filters

One

This full body protocol focuses on lengthening and strengthening the major muscle groups needed for dance, gymnastics, skating, and cheer.
Workouts: 2
Length: less than 35 min
Free Weights

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Two

This workout protocol can fix your posture, improve breathing mechanics and capacity, while building core strength. Anyone interesting in movement where breathing matters can benefit from this workout protocol.
Workouts: 1
Length: less than 35 min
Free Weights

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Three

Build core strength and stability as a base for explosive movements and challenging positions. This lower-body and core focused workout is a minimalist, bodyweight only approach to developing well rounded hip, core and low back strength. This workout is designed to be performed 2-3 x/week depending on you recovery and other activities.
Workouts: 1
Length: less than 35 min
Bodyweight

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Four

Strengthen your weakest positions using free weight and bodyweight exercises. Expect to feel a deep stretch while building stability and strength. Designed to be performed 1-2x/week depending on recovery and other activities.
Workouts: 2
Length: less than 35 min
Free Weights
Barbell Dumbbells
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Five

Build strength and resilience in your weakest, most vulnerable positions. These workouts focus on incorporating lower body strength with a core focus to express stability in the upper body. Designed to be performed 1-2x/week depending on recovery and other activities.
Workouts: 2
Length: less than 35 min
Full Gym
Barbell Dumbbells
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Six

This 2 workout protocol is meant to be performed 2-4 times per week. The focus is on core, hip and lower body strength and balance while supporting posture and breathing mechanics in the upper body.
Workouts: 2
Free Weights

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