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The NBA Dancer Workout Plan

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NBA dancer Morgan Laskey

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NBA dancer Morgan Laskey

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Go Pro Workouts

Don't let the flashy costumes and made-up faces fool you. NBA dancers are serious athletes! Boston Celtics dancer Morgan Laskey teamed up with Go Pro Workouts to give you inside access to the 8-week strength and conditioning plan she uses to prepare for the grueling NBA season. Laskey's workout is designed to increase stamina and cardiovascular health, improve posture, and build strength without straining the joints. “The underlying goal of my program is to improve the body's overall core strength and make you look good in the process!” Laskey says.

Here are three exercises taken straight from Laskey's training plan. Add them to your existing routine to train like a pro and take your game to the next level!

1. Saw Exercise
This exercise works your abs and back and improves overall flexibility. It's great for athletes of every level because it requires no weight.

How to do it: Start sitting as tall as possible with sits bones grounded into the mat, legs extended and opened to the width of your shoulders. Feet should be flexed and arms should be in a T position. Twist your torso to the right, and then reach your head and left arm towards your right foot in a sweeping motion while your arms remain in a T position. Return to starting position. Repeat to the left. Do 1 set 6-10 reps.

2. Roll-Up Point
The roll-up exercise is considered one of the best abdominal exercises today. Doing just one roll-up equates to performing six or seven regular sit-ups!

How to do it: Lie on your back with neutral spine, arms extended by your sides, feet and toes pointed. Inhale while slowly extending your arms up over head and rolling your spine up one vertebra at a time until you reach a seated position with your arms extended by your ears. Exhale while slowly lowering your arms back down to your sides and rolling your spine down to the mat one vertebra at a time until you reach neutral spine. Do 1 or 2 sets of 8 reps.

3. Front Leg Pull
This is considered an intermediate level exercise that adds stability and flexibility challenges to your workout. The goal is to strengthen full-body and back support.

How to do it: Start sitting tall with sits bones grounded into mat, palms on the mat by your hips with fingers towards your feet. Lift your pelvis off the mat while leaving your legs extended out in front of you. Kick one leg straight up as high as possible without dipping your pelvis. Flex your foot at the height of the kick then return your leg to meet the other, keeping your pelvis lifted off mat the entire time. Repeat with the left leg. Do 1 to 2 sets of 8 reps on each leg.

To purchase the complete 8-week workout program, visit goproworkouts.com. Use the promo code "SHAPE1" for a 50-percent discount on this or any other training program!

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