Protocols
Lengthen and Strengthen

Tailored for gymnasts, dancers, cheerleaders, and athletes who require flexibility and control, these workouts focus on enhancing mobility, strength, and body awareness. Build the flexibility, precision, and endurance required to move with grace and power.

Protocols
One

This full body protocol focuses on lengthening and strengthening the major muscle groups needed for dance, gymnastics, skating, and cheer.
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Free Weights
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.
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Free Weights
Three

This workout builds core strength and stability as a base for explosive movements and challenging positions.
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Bodyweight
Four

This two workout protocol strengthens you in all of your weakest spots. Expect to feel a deep stretch while building stability and strength.
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Free Weights
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