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Target Training Online Institute
WELCOME! BEGIN YOUR TRAINING JOURNEY HERE
Welcome Video - START HERE (1:41)
Goal Setting Worksheet
1 Month Training Plan
3 Month Training Plan
Full Body Workouts
Advanced Full Body Strength Circuit (37:52)
Intermediate Full Body Workout (19:54)
20 min Advanced Full Body Workout (23:23)
Foundational Strength (28:55)
Injury Prevention (23:53)
Strength Training with an Ankle or Foot Injury (15:20)
10 Minute Full Body Blast (12:01)
20 Minute Endurance Training - Audio Guide
45 Minute Class (44:44)
5 Minute Quick Breaks
Core - 5 Minute QB (5:47)
Crossover - 5 Minute QB (5:41)
Flexibility - 5 Minute QB (5:30)
Pointing - 5 Minute QB (5:42)
Posture - 5 Minute QB (5:28)
Shoulders Back - 5 Minute QB (6:16)
Straight Legs - 5 Minute QB (6:05)
Toe Height - 5 Minute QB (5:58)
Turnout - 5 Minute QB (7:04)
Irish Dance Skill Specific Training
Warm-Up Guide & Video (8:36)
Ankle Mobility & Stability (9:24)
Arms In (20:03)
Attack & Sharpness (24:46)
Blockwork Prep (21:47)
Clicks (21:54)
Core (8:55)
Core & Hip Strength (13:19)
Core Stability (9:03)
Crossover (18:09)
Curling in Back (11:36)
Foam Rolling - lower body (16:24)
High Intensity E.M.O.M. Workout (6:56)
Leaps & Birds (13:42)
Lines & Extension (16:57)
Massage Ball: Self-Myofascial Release (10:45)
Pointing (13:21)
Posture (21:30)
Single Leg Strength (10:14)
Sitting/Sinking (18:16)
Spins (18:40)
Stamina (15:05)
Team Training (14:39)
Toe Height (16:59)
Training in the Pool - video & print-out (6:04)
Turnout (23:10)
30 Day Flexibility Challenge
Calendar - PRINT ME!
Intro Video (3:45)
Set 1 - 30 Day Flexibility Challenge (16:51)
Set 2 - 30 Day Flexibility Challenge (16:31)
Set 3 - 30 Day Flexibility Challenge (13:34)
30 Day Crossover Challenge
Calendar - PRINT ME!
Intro Video (1:24)
Crossover Video (18:09)
Set 1 - Crossover (11:21)
Set 2 - Crossover (12:13)
Set 3 - Crossover (10:13)
Application Video (5:30)
30 Day POINTING Challenge
Calendar - PRINT ME!
Intro Video (1:03)
Pointing Video (13:21)
Set 1 - Pointing Challenge (10:12)
Set 2 - Pointing Challenge (7:49)
Set 3 - Pointing Challenge (11:05)
30 Day POSTURE Challenge
Calendar - PRINT ME!
Intro Video (2:17)
Set 1 - Posture Challenge (11:34)
Set 2 - Posture Challenge (10:43)
Set 3 - Posture Challenge (11:19)
21 Day STAMINA Challenge
Calendar - PRINT ME!
Set 1 - 21 Day Stamina Challenge (12:17)
Set 2 - 21 Day Stamina Challenge (11:20)
Set 3 - 21 Day Stamina Challenge (12:11)
Stamina & Endurance (22:06)
30 Day TOE HEIGHT Challenge
Calendar - PRINT ME!
Intro Video (2:16)
Set 1 - 30 Day Toe Height Challenge (15:49)
Set 2 - 30 Day Toe Height Challenge (10:25)
Set 3 - 30 Day Toe Height Challenge (9:48)
Toe Height Video (16:59)
Application Video (7:06)
30 Day TURNOUT Challenge
Calendar - PRINT ME!
Intro Video (6:04)
Turnout Video (23:10)
Set 1 - Turnout Challenge (12:56)
Set 2 - Turnout Challenge (13:40)
Set 3 - Turnout Challenge (9:54)
T-14 - Countdown to Competition | Begin 14 days prior to competition
T-14 - Skill Focus (4:41)
T-13 - Visualization (4:12)
T-12 - Rest Days (4:30)
T-11 - Sleep (7:01)
T-10 - Meeting with your Person (8:30)
T-9 - Taper (4:36)
T-8 - Mental Toughness (4:30)
T-7 - Gratitude (3:43)
T-6 - Visualization - setting the stage (5:03)
T-5 - Breath Work (4:19)
T-4 - Fuel (5:19)
T-3 - Sportsmanship (4:40)
T-2 - Post Reflection (4:14)
T-1 - The Final Countdown (5:40)
Mindset for Irish Dance
Visualization Guide for Irish Dance - train your mind
Calming Mindset
Pre-Dance Class Mindset
Visualization - Hornpipe
Visualization - Reel
Visualization - Slip Jig
Visualization - Treble Jig
Visualization - Recorded Guide (3:29)
T-9 - Taper
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