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3 SAQ DRILLS TO PREP YOU RIGHT BEFORE CLASS / REHEARSAL
SPEED • AGILITY • QUICKNESS

Your warm-up should do more than stretch you out. It should prepare you for whatever dance style you’re about to do.

Before class or rehearsal, try these 3 drills;
LATERAL / DIAGONAL / FORWARD CUTBACKS
This trains you to put on the brakes, plant, and change direction.

Perform 6-8 reps total (3-4 each leg) to and get as low into each angle

1 / 3 / 5 WALL DRILL
This builds the hip and foot power behind jumps and quick footwork in any given choreo.

Perform each wall drill with a short rest in between each set for 2-3 sets
1: Drive that foot down hard into the floor, then switch legs once and hold the position.
3: Do 3 fast, crisp switches and hold.
5: Do 5 fast, crisp switches and hold.

DOUBLE LEG POGO HOPS INTO SINGLE LEG DROP CATCH
This can help build springy ankles and provide quiet, controlled landings on one leg. Think reactivity mixed with quickness simultaneously.

Perform 3-5 reps each leg x 2-3 sets

Want to train like this all season? Comment METHOD and I’ll send you the details on The Levels Method: A 12-week online program that provides the proper tools for you to kill it in each session and performance. Spots close October 31st.

#saqtraining #dancers #dancestrengthandconditioning #artistathletes #dancerwarmup

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Dance is finally getting the recognition as a professional sport.

Here’s what you need to know;

@idl.global (International Dance Leage) is real, it’s live, and it’s changing everything for dancers worldwide.

I’ve been coaching dancers for the past few years and this is exactly the shift our community has needed.

If you’re a dancer who’s ready to train like the athlete you are and you’re serious about your craft, your training has to match that energy.

Schedule your discovery call with the link in my bio 🔗

#internationaldanceleague #dancersareathletes #strengthandconditioning #professionaldancers #artistathletes

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& even if nobody is clapping for you, i am.

send this to someone you love or tag em :)

keep being your best everyday, it looks good on you.
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🎥: @official_terryaki 🐐
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#relatable #explore #runningismytherapy #mentalhealthsupport #wordsofencouragement

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BACK TO MAINTENANCE

Today’s main focus was strength endurance with some lower body capacity work

POWER —
KB SWING > DEPTH DROP BOX JUMP

STRENGTH —
WALL REFERENCE KOT SPLIT SQUAT >
BB BENT OVER ROW

KB SINGLE LEG RDL > KB SEE SAW PRESS

LOWER BODY CAPACITY WORK —
BENCH HIP FLEXOR SIT UP
ASSISTED SISSY SQUAT
SL LEG SOLEUS CALF RAISE

@merceauto
@beatsbydre
@nike @nikerunning
@revathleticss
@repfitnessequipment

#strengthwork #backtomaintenance #peakperformance #strengthandconditioning #levelstraining

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ONTO THE NEXT PHASE

Having a coach make you lock tf in on speed, power, & strength work + having consistency, trust, & effort all equates to peak athleticism

I’ve come to realize there is so much that goes into coaching and program design that it could be so simple once you have plan that caters to your specific needs.

Been enjoying the movements that my coach @aaronmorales.amp has been giving me and man oh mannn been lovin’ the results

Big announcement tomorrow
STAY TUNED

#strengthandconditioning #coachesneedcoaches #peakathleticism #levelstraining

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FIRST QUARTER | SATURDAY STRIDES

The gang is growing and we’ve been loving the energy and effort yall be bringing!

With that being said, something is cooking up in April with a collab that’s been long overdue so stay tuned 🫡

Can y’all guess the collab 👀

#levelsruncluboc #saturdaystrides #newportbackbay #community5k

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ENGINE BUILDING

a snippet on some new movement prep, power, speed, and strength work to get my a** into peak performance

Shout outs to @aaronmorales.amp for the new tools 🛠️

If you’re curious as to how you can move fast with precision and how you can safely apply this to your dance training, let’s chat 🫡

#enginebuilding #strengthandconditioning #dancetrainingcoach #levelstraining

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my current back exercise rotation

seated lat pulldown
seated single arm row
straight arm shoulder extension
face pulls
seated db bicep curls
trunk extension + lateral flexion series

#backexercises #strengthandconditioning #runnerswholift #backroutine

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professional seed planter

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Scout day @roarkrunamok

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2025 was truly a year of movement, connection, and growth 🫂

While we hosted a few runs before, we officially launched LRC on IG in February to connect with our community. The growth we’ve seen in such a short time has been incredible. From every run, every meetup, and every moment we’ve shared, you’ve helped shape what Levels Run Club is today.

We’re so grateful to everyone who showed up, cheered on, and built this community with us. We wouldn’t be anywhere without you. 🙌

Here’s to carrying this energy forward, logging in more miles, and leveling up together this year! 🙂‍↕️

#ocrunclub #runningcommunity #orangecountyevents #orangecountyrunners

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