Band-ITS Core 10 Week Class Pack

Don’t have a good local dance physio? Look no further!

The Band-ITS Core 10 Week Class Pack is a  10-week course that will introduce techniques and exercises used regularly in physio and rehab sessions. It will enhance your core by primarily focusing on the hips and pelvis. This really is the ‘powerhouse’ area of the body for control and energy transfer. By continuing to repeat the course using progressively stronger band resistance, you can significantly improve your ease of movement and strengthen your body.

The band-ITS Core 10-Week Class Pack includes 1 x Lower Limb Band-ITS Kit and both the massage and Pilates balls which are posted to your door on the day of purchase

What’s Included:

• 10 x 1-hour physio rehab classes, which are graded each week to optimise your progress

• 11 x educational videos covering topics that include; hip anatomy, dynamic slings, 3D movement patterns and much more! Get the knowledge to create a stronger, more resilient body for dance

• 1 x Band-ITS Lower Limb Kit – the ultimate piece of equipment for the dancing body! The Band-ITS Kit comes with its own carry case and can easily be packed in your dance bag for use at home and in the studio. It’s light-weight and includes different colour resistance bands so you can increase your strength from week to week.

• 1x set massage balls for effective myofascial release and 1x stability ball to enhance the exercises in the classes.

Sally has been a Physiotherapist for Dancers for over 25 years and comes with a wealth of knowledge, as well as industry experience as a professional dancer. These classes have been carefully designed by Sally to bring the foundations of dance physio rehab to the comfort of your home or dance studio.

There is an access link in the email receipt that was sent when you made the purchase. If you can’t remember your log-in details, please email orders@band-itsfitness.com

The FAQ’s for the Band-ITS Core 10-Week Class Pack

Why is it only 10 weeks?

Your class is approximately 60 minutes in length and runs as a full class with instruction with Sally, from warm up and flowing into the body of the class.

Neural adaptation takes about 8-12 weeks for change to occur. This is the instruction from the brain to the muscles to bring about movement patterns. We need to repeat exercises and then progress them to improve our ‘muscle memory’ and drive positive stress into the system.

Why is it released a week at a time?

The content has been design specifically to start with the foundations and progress form there. We want to give you time to focus on a small amount of content and perfect it before moving on. We advise to run the same class 3-4 times a week when received before moving on. Good techniques needs to start from the foundations.

How is it graded?

The exercises progress in variation, complexity and demand. Class 1 is the easiest and the exercise content changes and increases over the 10 weeks, so week 10 is the most complex.

This programme has the added benefit that you can then add external load from the Band-ITS resistance bands which are introduced in week 5. We advise to run all classes once through and then repeat with the resistance added. You will have learnt good technique and grounding and so it will then be safe to add external load to the body.

You can then run the classes as many times as you want and increase the resistance each time to improve your strength. The kit has 5 different strength levels so there is availability for good progress. Remember the small muscles of the body (Isolate L2) will need less resistance.

What are the levels for ?

• Level 1 Release is introducing you to ‘creating space’. A science based safe approach to mobility and release for the hips, pelvis and lower limbs.

• Level 2 Isolate is training the small stability muscles that sit close to the joints and control motion to keep the joint centred. Core and turnout focus.

• level 3 Integrate is training the larger muscles groups that bring about movement and work as a team. They need to learn to switch on and off in an appropriate manner.

• Level 4 Planks! We love some abs , and this level is all about dynamic planks and functional motion.

• Level 5 Strength Functional healthy movement on 2 legs. Squats, lunges, hinge in 3d with movement variability.

• Level 6 Strength on 1 leg Balance training both static and dynamic with 3d variations. This section also trains leg control with jumps and hops.

Can I do this programme if I’ve had an injury?

This programme can be done as prehab- strengthening your power house to minimise injury. It can also be done as rehab- recovering from an injury. The exercises in the classes are taken from specific training I do with dancers in clinic that have had low back and hip injuries. The content has been taken from post graduate training I have done over the past 25 years .

I have been using the training myself for many years and remain pain free and able to dance regularly despite having labral tears and FAI.

What age is this programme for?

This is a programme for dancers of all ages. We advise over 12 yrs due to movement ability and also as the kit doesn’t work as well with a small body. The classes are also suitable for adult dancers that want to improve their dance technique or may have ‘cranky’ hips from dancing and performing when younger.

We hope you enjoy this programme