Instagram story viewer> @pwrdancer> Posts

Sonja Cassiani

@pwrdancer

975

followers

1475

following

- Strength & conditioning/ Pilates coach
- Muvmethod Trainer
- Online & In Gym Programs Available
- 1:1 Coaching & available for Studio Group Classes

POSTS STORIES REELS TAGGED

Download All

For my new followers, a few little things about me 💜

- I love what I do, so spend 7 days a week doing what I love.

- I’m still learning which means I’m still growing.

- I’m curious so I keep an open mind and love self education.

- I love watching dancers on stage, how their bodies move, how their emotions and creativity make me feel and how incredible the human body is to be able to create that effect.

- I love an underdog who sometimes goes unseen, who struggles in areas, who isn’t so confident but then find their feet with the right guidance, support and training turns into the best version of themself ✨ by @pwrdancer

39

1

2 months ago

LAST CALL 🎤 FOR 2026!

New to my classes or love them so much you want more?

I am running 2 school holiday workshops which will run a little longer than usual and then 3 casual Sunday sessions in term 4.

Whilst I’d love to run a full term, let’s face it, the end of year is concert chaos and end of school celebrations so I’ll be back in Jan 2027.

Make sure you book in 🎟️ and come discover my playground 🏋🏽‍♀️💜

Booking links in bio

#pwrdancer #strengthandconditioningfordancers #perthdancers #injurypreventionfordancers by @pwrdancer

18

5

2 months ago

Hey! 👋

I’m Sonja 😊 owner of PWR Dancer.

I’m a dance mum, personal trainer, mat & reformer pilates instructor, group fitness instructor, life coach and have a wealth of knowledge in nutrition and child development through previous work experience.

I was a competitive swimmer growing up, had a passion for ballroom dancing, line dancing, triathlons, Muay Thai and kickboxing. These days I’m all about Pilates and the gym.

As a dance mum, I’ve observed the dance industry from the eyes of a parent and also as a health and fitness professional. I love that the industry is finally making positive changes to look after the health and longevity of our dancers. However, I feel like it’s only just starting to change.

In other sports, strength and conditioning, recovery and nutrition are just as important as skills and technical training. For some reason, dance seemed to not fall in the same category and I really believe that dancers haven’t been regarded as athletes. Which blows my mind 🤯

DANCERS are ATHLETES and put their bodies through so much. Strength, conditioning, recovery and nutrition need to be a high priority to support longevity and reduce/prevent injuries.

My passion is prioritising strength and conditioning into a dancer’s life. It is also an amazing tool and skill they can continue to use long after they stop dancing recreationally, competitively or professionally. by @pwrdancer

38

0

7 months ago

4 of my fave new exercises to build strength and mobility in dancers 💜🫶💜

1/ Lat Pull over in bridge
2/ Lat pull with single leg variation
3/ Cable assisted double leg stretch
4/ Hamstring cable lowers

Main focus;
- strong trunk section
- strong joint stabilisation through shoulder and hips
- activation and strength of the hamstrings

#pwrdancer #injurypreventionfordancers #strengthandconditioningfordancers by @pwrdancer

17

0

3 days ago

When your purpose fills your life 💜🫶

#pwrdancer by @pwrdancer

26

0

4 days ago

School Holidays Strength and conditioning for dancers

#pwrdancer #injurypreventionfordancers #perthdancers #strengthandconditioningfordancers #pilatesfordancers by @pwrdancer

18

0

13 days ago

Ella has progressed so much this year. She’s consistent, works hard and is seeing the benefits.

The biggest win is when they are proud of their efforts and achievements.

#pwrdancer #strengthandconditioningfordancers #strengthfordancers #perthdancers #injurypreventionfordancers by @pwrdancer

21

1

17 days ago

Strengthening shoulders today @perthperformingarts_

- partner lat pull in plank challenge
- handstand wall walks
- handstand push ups

#pwrdancer #perthdancers #perthperformingartscollege #strengthfordancers by @pwrdancer

22

0

20 days ago

There are many ways to strengthen your back with bands and pilates in the studio.
However, there are great ways to strengthen your back even better in the gym.

- Pull Ups
- single arm lat pulls
- Bent over rows
- lat pull down variations
- seated rows
- rowing machine

Just for a few examples.

It’s important to learn technique and control before advancing into heavy weights and advanced progressions.

#pwrdancer #strengthandconditioningfordancers #strengthfordance #injurypreventionfordancers by @pwrdancer

16

0

20 days ago

Single Leg Strength for dancers and why you need it 💜

- helps with muscle imbalance
- improves balance and stability
- increases power and explosiveness
- prevents ankle and knee injuries
- strengthens joints
- higher jumps and leaps
- improves landings

#pwrdancer #injurypreventionfordancers #strengthandconditioningfordancers #pwrdancerperth by @pwrdancer

35

0

a month ago

The Sled! Definitely a class favourite and most requested.

But why would a dancer use a sled to help strengthen their bodies?

It helps with explosive power, builds stamina and great for joint stability without overloading the spine.

It can be used in multiple ways for different strength outcomes; push, pull or speed.

Mostly the dancers love it because it’s different, it’s challenging and fun! 💜

#pwrdancer #injurypreventionfordancers #strengthandconditioningfordancers #perthdancers # by @pwrdancer

19

0

a month ago

When the warm up changes from pilates & mobility to bodyweight strength movements - less time for talking, more time for working 💜👌🏾

#conditioningfordancers #strengthfordancers #warmupsforpreteens #teengymwarmups by @pwrdancer

27

0

a month ago