Levels Training

PLYOMETRICS FOR DANCERS

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I love this training! It’s very customized, tailored to my body conditions and helped me to improve my mobility and strength. I saw huge improvement in just a few workouts! Tony is very nice an approachable and overall it was a fantastic experience. I would totally continue the private training if I didn’t have such a crazily busy schedule and will definitely touch base once I have more free time developing strength!

PROGRESS YOUR HIP HINGE�

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Corong has been a great trainer as well as a great friend who was always there by my side throughout my fitness journey. Within these past years of training, I have learned plenty of ways to track my nutrition, build my own routine, track my PRs, and overall adapting to exactly what my body needs to reach its fullest potential. I came to Corong for training with 0% fitness knowledge and it was amazing to be able to learn these, day by day, from Corong. He shows great care, even to the smallest and most specific details to help all of his clients achieve exactly what they want to pursue, and for that I appreciate Corong as a trainer a lot.

BODYWEIGHT EXERCISES FOR DANCERS

To all you dancers that have no access to the gym or have no gym equipment, here are 7 exercises that can still get the job done!

NO EQUIPMENT NEEDED

STRENGTH —
Reverse Lunge Twist Into Hip Flexion
Alternating Single Leg RDL
Push Up into High Plank Contralateral Extensions
Side Plank Leg Lifts

> Perform 10-12 reps each side x 3 sets; rest 1-1:30 mins in between sets

POWER —
Scissor Pogo Hops
Single Leg Pogo Hops
> Perform 25-30s each side x 3-5 rounds;
rest for 30 secs in between rounds

Power Skips
> Perform 5-7 reps each side x 4-7 rounds;
rest for 1 min in between rounds

Make no excuse to take care of your bodies and prepare your body to be well-equipped 🛠️

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Working with Tony on my fitness has been a great experience. His understanding of how the body works is apparent through the way he approaches working out. It’s not just about hitting heavy weights, but also feeling good while doing it. On top of that, he leads by example which is very motivating. He also hosts the occasional running club on Sundays which is a good way of pushing your cardio.
Not enough can be said about how dedicated Tony is to his craft; if you’re looking for someone who will push you physically and give you motivation, he’s your guy.

LEVELS CLASS RECAP:
KEY 🔑 TAKEAWAYS FOR DANCERS

It’s 2024 and we still haven’t made huge changes to our warm ups before dance class??

I believe that warm ups before a dance class/rehearsal play a significant role to how dancers perform during high performance as well as how they feel the following days after.

With a whole new generation of dancers in our current dance community 🌎, it’s imperative to shift the approach in dance training because believe it or not, many of us deal with some sort of pain or discomfort in our body & that can negatively affect the way we move and feel.

Can taking multiple dance classes address those deficiencies? 🤔

Generally, I support that taking various dance classes can foster growth in dance BUT it’s important that our bodies need to be supplemented with a strength & conditioning based approach.

By adding strength training in the mix, I guarantee you will see more positive changes in how us dancers perform and in the long run allow us to move limitlessly!

Would you agree or disagree?

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HOW TO TRAVEL ACROSS THE FLOOR with EASE
Incorporating Single Leg Exercises & Plyometrics 🦿

Dancers & athletes, if you struggle with choreography that has you traveling across stage, then this post is for you.

Choreography has reached its peak where not only can dance be expressed in a given space, but that space has shown to be limitless with its environment.

With any type of movement, the right amount of force is much needed to be applied so that your body can move to whichever direction it needs to go.

Here’s a 2-Block Workout that focuses on single leg strength & plyos;

BLOCK 1:
STRENGTH
- Lunge Matrix
- Single Leg RDL with Clean

BLOCK 2:
PLYOMETRICS
- Lateral Bounds
- Broad Jumps
- Diagonal Skater Hops

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Attended a workout session just the other day that was truly transformative. TONY guided me through exercises that helped me understand my body a lot better and connect my fitness goals all together. Got to challenge myself mentally and physically, and Tony provided valuable insights into how to reach my goals. Great time with him and would recommend 10/10 would do it again!! get strong by corong!!!!!!