I have been trying to go to the gym recently in a bid to loose a few extra pounds and increase my general stamina and strength for ballet class. Having never even stepped foot in a gym prior to signing up, I was going with absolutely no clue about to do. I had no plan and didn't even know how to work the machines. I ended up on the treadmill for 30 minutes, stretching, the going home. Basically wasting my time and money.
One day however I bumped into one of the trainers there and we got chatting. It turns out she trained as a ballerina prior to becoming a personal trainer. So I booked in with her for a few personal training sessions and together we worked out plan for me that is focused on strengthening the muscles most used in ballet. And I was asked via my ballet Instagram account to share the exercises, so here the are.
I don't know the names of some of the things we do so I'll just explain those as best as I can.
Kettlebell box squats: 3 sets of 12 reps (hold the weight to your chest)
Plank: 3 sets of 30 second holds
Arms - Choose a weight for these that isn't too heavY
Bicep Curls: 3 sets of 12 reps
Triceps - Hinge the body forward with bent knees and place your arms to the sides bent at 90 degrees and then straighten the arms: 3 sets of 12 reps
Shoulders - Stand straight with arms down by your sides then lift them straight out to shoulder height: 3 sets of 12 reps
Kettlebell swing: 12 reps
Medicine Ball throw downs: 12 reps
Running plank: 30 seconds
Do this set 3 times
Abductor machine: 3 sets of 12 reps
Adductor machine: 3 sets of 12 reps
Additional / optional
Walking lunges with weights: 3 sets of 10 reps
We then follow this with the treadmill for few minutes to cool down, then stretching for splits and extension. I also add some balancing exercises too, such as doing développés on this machine which has a spongy floor plate used to help balance, you can hold hand weights whilst you do this. The Walking Lunges are brutal so make sure you are able to rest the following day as you will barely be able to walk after those!
I have also found some videos on YouTube by a former dancer who trains ballerinas. There are 3 episodes in total.
Hopefully this will help some of you guys focus your gym sessions a little more.