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Target Training Online Institute
WELCOME! BEGIN YOUR TRAINING JOURNEY HERE
Welcome Packet
Goal Setting Worksheet
Exercise Prescription - what videos should I use to help with specific skills?
Training Assessments
VIDEO: Laying the Groundwork - alignment, core concepts, & terminology (2:40)
3 Month Training Plan
5 for 5 Challenge | 5 minutes a day for 5 weeks
Full Body Workouts
Foundational Strength (29 mins) (28:55)
Injury Prevention (24 mins) (23:53)
10 Minute Full Body Blast (12:01)
20 Minute Workout - Level 1 (20:33)
20 Minute Workout - Level 2 (18:41)
20 Minute Workout - Level 3 (20:45)
20 Minute Workout - Partner Workout (17:15)
20 Minute Endurance Training - Audio Guide
45 Minute Class (44:44)
Resistance Band Full Body Workout (9:30 mins) (9:41)
Strength training with an ankle or leg injury (15:16)
5 Minute Quick Breaks
Crossover - 5 Minute QB (5:28)
Flexibility - 5 Minute QB (5:30)
Posture - 5 Minute QB (5:28)
Turnout - 5 Minutes QB (5:22)
Irish Dance Skill Specific Training
Warm-Up Guide & Video (8:30 mins) (8:25)
Ankle & Foot Strengthening (9 mins) (9:04)
Arms In (13:30 mins) (13:33)
Attack & Sharpness (24:30 mins) (24:46)
Back Foot Toe Height/Sinking Knees (8:30 mins) (8:22)
Clicks (22 mins) (21:54)
Core (9 mins) (8:55)
Core & Hip Strength (13:30 mins) (13:19)
Cross Over (16 mins) (15:51)
Curling in Back (11:30 mins) (11:36)
Dynamic Stretching - Animal Mobility (3:30 mins) (3:41)
Foam Rolling - lower body (16:30 mins) (16:24)
High Intensity E.M.O.M. Workout (7 mins) (6:55)
Leaps & Birds (13:30 mins) (13:42)
Lines & Extension (17 mins) (16:57)
Massage Ball: Self-Myofascial Release (10:30 mins) (10:45)
Pointing (13:30 mins) (13:21)
Posture (21:30) (21:30)
Power & Vertical Jump (10:00 mins) (9:55)
Stamina (22:00) (22:06)
Team Training (14:30 mins) (14:39)
Toe Height (17:00 mins) (16:59)
Training in the Pool - video & print-out (6:04)
Turnout (23:00 mins) (23:10)
21 Day STAMINA Challenge
Calendar - PRINT ME!
Set 1 - 21 Day Stamina Challenge (12 mins) (12:17)
Set 2 - 21 Day Stamina Challenge (11 mins) (11:20)
Set 3 - 21 Day Stamina Challenge (12 mins) (12:11)
Stamina & Endurance (22 mins) (22:06)
30 Day TURNOUT Challenge
Calendar - PRINT ME!
Intro Video (6:04)
Turnout Video (23:00 mins) (23:10)
Set 1 - Turnout Challenge (13:00) (12:56)
Set 2 - Turnout Challenge (13:30) (13:40)
Set 3 - Turnout Challenge (10:00) (9:54)
30 Day POSTURE Challenge
Calendar - PRINT ME!
Intro Video (2:17)
Set 1 - Posture Challenge (11:30 mins) (11:34)
Set 2 - Posture Challenge (10:30 mins) (10:43)
Set 3 - Posture Challenge (11:30 mins) (11:19)
30 Day Flexibility Challenge - clicks, kicks & splits
Calendar - PRINT ME!
Intro Video (5:52)
Flexibility (10:00 mins) (9:46)
Set 1 - Flexibility Challenge (17:30 mins) (17:47)
Set 2 - Flexibility Challenge (18:00 mins) (18:13)
Set 3 - Flexibility Challenge (14:00 mins) (14:02)
30 Day Pointing Challenge
Calendar - PRINT ME!
Intro Video (1:03)
Pointing Video (13:30 mins) (13:21)
Set 1 - Pointing Challenge (10:00 mins) (10:12)
Set 2 - Pointing Challenge (8:00 mins) (7:49)
Set 3 - Pointing Challenge (11:00 mins) (11:05)
Mindset for Irish Dance
Visualization Guide for Irish Dance - train your mind
Visualization - Hornpipe
Visualization - Reel
Visualization - Slip Jig
Visualization - Treble Jig
Imagery Intro & Recorded Guide (3:29)
5 for 5 Challenge | 5 minutes a day for 5 weeks
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