Strengthening Series...on a SWING

Ready to intensify your strength training with a piece of equipment you may have hanging in your back yard?

Check out our SWING STRENGTH SERIES!

A swing is a great tool to intensify your workouts as the unstable surface challenges you to improve your stability along with your strength.

Shout out to TT athletes Lauren and Molly for demonstrating the exercises!

LUNGE

- stand in front of the swing and place one foot on it.

- take a big jump forward

- inhale and slowly lower down keeping your core engaged

- exhale and stand with control

GLUTE BRIDGE

- lay on the ground in front of the swing

- place both feet on the swing

- exhale and lift your hips, engaging your glutes

- inhale and return to the ground

HAMSTRING GLIDE

- same starting position as above

- with hips lifted, extend legs straight, then back in

https://www.youtube.com/watch?v=2ALNItkfl4E

PLANK HOLD

- with hands under your shoulders, place feet on the swing and hold.

PLANK PIKE

*second exercise in video

- same starting position as above

- exhale to lift hips

https://www.youtube.com/watch?v=2ALNItkfl4E

HAMSTRING STRETCH

- kneel in front of the swing and place one foot on top

- gently extend forward to deepen the stretch and hold

LATERAL HIP OPENER STRETCH

- kneeling in front of the swing, bend on leg and place it on top of the swing

- fold forward and/or gently push the swing away from you

HIP FLEXOR STRETCH

- kneel in front of the swing, bend one leg and place your foot on the swing

- tuck hips under as you gently press forward

Looking for more exercises to improve your strength, flexibility and mobility for Irish dance? Head over to the Target Training Online Institute and check out our entire library of exercises and bonus materials designed to help specific skills in Irish dance (crossover, turnout, posture, pointing, and MORE!)

Not training with us yet? Get a FREE 14-day trial of the Trainer subscription, no code needed. Get started today at institute.targettrainingdance.com