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Target Training Online Institute
WELCOME! BEGIN YOUR TRAINING JOURNEY HERE
Welcome Packet
Goal Setting Worksheet
2020 Training Calendar
NEW! Exercise Prescription
Training Assessments
VIDEO: Laying the Groundwork - alignment, core concepts, & terminology (2:40)
Training Plans
Preseason Training Plan
3 Month Training Plan
7 Day CROSSOVER Challenge
7 Day TOE HEIGHT & POINTING Challenge
7 Day TURNOUT Challenge
Full Body Workouts
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)
Strength training with an ankle or leg injury (15:16)
Stamina & Endurance (22:06)
Irish Dance Skill Specific Training
Warm-Up Guide & Video (8:25)
Ankle & Foot Strengthening (9:04)
Arms In (13:33)
Back Foot Toe Height/Sinking Knees (8:22)
Clicks (11:33)
Core (8:55)
Core & Hip Strength (13:19)
Cross Over (12:05)
Curling in Back (11:36)
Flexibility (9:46)
Foam Rolling - lower body (16:24)
High Intensity E.M.O.M. Workout (6:55)
Lines & Extension (16:05)
Massage Ball: Self-Myofascial Release (10:45)
Pointing (13:21)
Post Class Stretching Routine (8:11)
Posture (6:52)
Power & Vertical Jump (9:55)
Resistance Band Workout (9:41)
Single Leg Power & Leaps (11:02)
Team Training (14:39)
Toe Height (8:22)
Training in the Pool - video & print-out (6:04)
Turnout (11:03)
30 Day Flexibility Challenge
Chapters 1-3 Flexibility Challenge
Animal Mobility (3:41)
Flexibility (9:46)
Foam Rolling (16:24)
Jefferson Curl (1:02)
Massage Ball (10:45)
Mobility Training - lower body (11:55)
Over-the-Backs (0:23)
Stetching Series 1 (3:47)
Stretching Series 2 (3:34)
Post Class Stretching Routine (8:11)
Upper Body Mobility (0:42)
30 Day TURNOUT Challenge
Welcome Video (1:09)
Chapters 1-3 Turnout Challenge
Animal Mobility (3:41)
Hip ABCs (0:30)
Prone Strength Series (3:04)
Side Step Ladder (1:41)
Turnout Application Tutorial (1:51)
Stretching Series 1 (3:47)
Stretching Series 2 (3:34)
Supine Strength Series (2:56)
Towel Series (2:23)
30 Day Posture Challenge
Welcome Video (1:16)
Chapters 1-3: POSTURE Challenge
Chair Series (5:18)
Core Series 1 (7:58)
Core Series 2 (7:04)
Irish Dance Posture Tutorial (2:33)
Posture Stamina Series (2:31)
Prone Arm Series (5:00)
Push-Up Tutorial (0:50)
Single Arm Mobility (0:42)
Standing Arm Ladder (3:19)
Standing Stretching Series (5:18)
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)
BONUS Material for Irish Dancers
Car Workout (8:04)
Irish Dance Nutrition Manual
Motivation Station - ways to stay motivated through a slump
Understanding Turnout
Understanding Stamina & Endurance Training (6:11)
Core Series 1
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