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360 Degree Strength

Exercise 1: Girl
Exercise 1: Girl
Exercise 1: Girl
Exercise 2: Guy
Exercise 2: Guy
Exercise 2: Guy

Exercise 1: Girl

Step 1/3

Anchor one end of a latex exercise band beneath your left foot, which should be slightly turned out. Wrap the second end of the band around your right hand and hold it in front of your left hip. Extend your right leg diagonally behind you in tendu. Rotate your upper body to the left.

Exercise 1: Girl

Step 2/3

Rotate to the right, facing front as you sink into a demi-plié. At the same time, slowly pull your right arm diagonally across your torso. Bend your right elbow until your wrist is by your shoulder.

Exercise 1: Girl

Step 3/3

Straighten your right arm and both legs as you rotate your body so that your right leg is in parallel and your left foot is in demi-tendu. Hold for one breath. Reverse the exercise to return to the starting pose. Do two sets of 10, then switch arms.

Exercise 2: Guy

1/3

Stand with your weight on your left foot, which should be slightly turned out, and your right leg in tendu derriére. Use both hands to hold a weighted medicine ball (2-5 pounds) in front of your left hip.

Exercise 2: Guy

Step 2/3

Rotate to the right, and sink into second position grande-plié as you bring the ball across your torso, keeping it close to the chest.

Exercise 2: Guy

Exercise 2/3

Continue rotating to the right so that your weight moves to your right leg and your left foot is in tendu derriére as you lift the ball diagonally overhead. Give the ball a slight toss as you reach the top of the diagonal line. After you catch the ball, reverse the movement until you return to the starting position. Do two sets of 10 reps, then switch sides.

About Colleen Bohen

I’m proud of my “comp kid” past! Dance meant everything to me when I was a kid, and I spent my happiest hours studying ballet, tap, jazz, lyrical and hip hop for 15 years at my local Long Island studio, L.A. Dance Studio, and competing with its company. I majored in journalism at Hofstra University, and save for an early stint with the student-run organization Danceworks, my dance career wound down just as my journalism career ramped up. Most of my attention was soon diverted to my work with the school’s newspaper, student magazine and an internship in NYC. After college, I spent a few years as a business journalist covering the toy and consumer electronics industries and now I’m ecstatic that I’ve found a way back to my first love—dance!
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