5 minute between rounds warm up

Don’t let your second round feel like your first jump of the day.

Between rounds at a feis, your heart rate drops, muscles cool down, and your nervous system shifts out of “go mode.” That’s often when dancers say:

“My legs felt heavy.”
“I couldn’t get my height back.”
“My kicks just weren’t there.”

This quick-fire 5-minute re-warm up is designed to:

• Re-activate glutes and hip flexors
• Restore lower-leg stiffness and bounce
• Re-prime your nervous system for speed

• Bring posture and core tension back online

Grab a mini band and let’s go!

Twisty Ankles Drills

Need those ankles to loosen up and be extra twisty and flicky? Enjoy these drills and pop them into your training consistently.

Post Practice Cool Down & Stretch

Take a few minutes to cool down and reset. 
This short post-practice routine helps your body recover, reduce soreness, and maintain your flexibility.
Use it after dance sessions, workouts, or conditioning classes to support recovery and keep your muscles feeling balanced and ready for the next session.

Dynamic Stretch Routine – Pre-Practice Warm-Up

Get your body primed and ready to dance. 
This short dynamic stretch sequence is designed to wake up your muscles, mobilize your joints, and prepare your body for movement – without over-lengthening or losing power. It can also be used as part of your daily mobility routine to keep your body feeling loose, strong, and ready to move.

Quick Power HIIT workout

A quick warm up into a EMOM (every minute on the minute) workout. 3 exercises – 5 reps each – so thinking qulaity of each movement here, big focus on POWER! Lets go.

5 minute Flexibility

A lovely short class that you could pop into your daily routine, at the end of a dance practice or training session as each exercise is dynamic. You could also finish your practice with this routine. Enjoy it.

5 Minute Flexibility

5 minute Crossing video

In this quick 5-minute video, we focus on improving hip mobility and building inner thigh strength—key factors for creating clean, tight crosses with ease. These exercises not only help you achieve better alignment but also enhance control and stability, making your movements sharper and more polished.