Dance Fit Co

Strong dancers aren’t born. They’re built.
This drill keeps the core under constant tension from the first rep to the last. No rest. No reset.
Core. Hip flexors. Shoulders.
One drill. The whole picture.
Split Block · Ankle Weights · Pilates Ball — link in bio.
📩 DM COACHING — Sydney and Zoom 🖤
What does your dancer need most right now? 👇

Dancer

Every sport has its essential.
Runners have shoes. Swimmers have goggles. Dancers have this.
The Signature Stretch Band was built specifically for the way dancers train. Strength through the full range, flexibility that transfers to performance, control that shows on stage.
One band. Your whole training session.
Shop the Signature Stretch Band — link in bio 🖤

This is what intentional training looks like.
We’re working on leg extension and straight knees here, two of the most common things I work on with my dancers every single week.
But here’s what’s actually happening in this one drill:

The Resistance Band is placed across both feet, half on top of the toes, half underneath.
Pull both ends under the legs and cross them into an X.
Place the Split Block on top of that X then pull the band ends tight before sitting your weight down. The block holds everything in place.
Holding both ends of the band taut, sit tall through the spine and extend both legs up for 2 counts — lower slowly for 2 counts with full control.
What’s working simultaneously:
→ Knee extension and straight leg control
→ Feet stretches through resistance
→ Core engagement from maintaining upright posture
→ Upper back,shoulders and arm activation from holding the band taut

This is the difference between a dancer who stretches and a dancer who trains.

The Resistance Band and Split Block are part of the Dance Fit Co Elite Training System — shop now at dancefitco.com.au or link in bio.

Save this drill for your next training session.
What does your dancer find harder right now — flexibility or straight knees? Tell me below 👇

Dancer Trains at

My go-to for younger dancers working towards straight knees.

Simple setup. Clear focus.

Squeeze behind the knees to lift
Control the lower to keep the work

You’re not forcing the line
You’re building the strength to hold it

This is how clean lines start to stick

My go to for younger dancers working towards straight knees.

Simple setup. Clear focus.

Squeeze behind the knees to lift
Control the lower to keep the work

You’re not forcing the line
You’re building the strength to hold it
This is how clean lines start to stick

Last night looked a little different… 🎶

Somewhere between core sliders and controlled extensions, it turned into a full ✨Coachella✨ sing-along… featuring a very committed tribute to Justin Bieber.

And honestly… I’m not mad about it.

Because this is what I love about our sessions.
Yes, we train strength.
Yes, we focus on control, precision, and building bodies that can keep up with the demands of today’s choreography.

But we also laugh.
We reset.
We let them be kids in between the hard work.

Strong, focused… and still having fun in the middle of it all.

That balance?
That’s where the magic sits 🤍

When my dancers are working towards needles, this is a staple.

Back extension needs strength and active flexibility.

Try this single leg, banded back extension.
and control all the way through.

Save this for your next training session.

🛒 Signature Stretch band in coast
Dancer Marley C