What You'll Learn
- Targeted triceps exercises using a narrow pushup grip
- Plank variations to improve core stability and shoulder strength
- Arm pulsing sequences to build muscular endurance for port de bras
- Essential wrist and hand stretches to aid recovery after weight-bearing work
About This Video
Building a strong upper body is often an overlooked aspect of ballet training, yet it is essential for achieving a fluid, effortless port de bras and maintaining proper alignment during challenging sequences. This 10-minute conditioning class with Julie is designed specifically for dancers who want to target their arms, shoulders, and core in a time-efficient manner. At Broche Ballet, we believe that functional strength is the foundation of artistic expression.
The routine begins with a focused warm-up to activate the muscles and prepare the joints for weight-bearing exercises. You will then move into a series of arm pulses and clasping movements that build endurance without the need for external weights. This mimics the sustained carriage of the arms required in classical ballet. By engaging the triceps and shoulders early in the session, you set the stage for deeper muscle engagement.
A significant portion of this challenge focuses on functional strength through planks and pushups. Julie guides you through various pushup forms, including high planks, knee pushups, and standard pushups. By utilizing a narrow grip, you will specifically target the triceps, the muscles responsible for that elongated and toned look in the back of the arms. Throughout these exercises, the emphasis remains on maintaining a solid core and avoiding any collapsing in the shoulders or elbows, which directly translates to better stability at the barre and in center work.
Because upper body conditioning often puts pressure on the hands, this routine concludes with vital wrist stretches and flexibility exercises. This ensures that you maintain a healthy range of motion and prevent the stiffness that can sometimes accompany high-intensity strength training. Whether you are a beginner looking to build your foundation or an advanced dancer seeking to maintain your edge, this 10-minute upper body challenge provides the perfect supplemental workout to your daily practice. Listen to your body, take breaks when needed, and gradually increase your intensity as you gain strength.
