The Unbreakable Dancer was built by a professional who’s helped world-class athletes, professional dancers, and everyday movers fix pain, rebuild strength, and perform at their highest level — both on and off the dance floor.

This complete, all-in-one system is designed for anyone who wants to move, dance, and train smarter — whether you’re a seasoned performer or just starting your dance journey. You’ll find joint-by-joint rehab and prehab, dance-specific strength and conditioning, and flexibility and mobility modules that teach you how to move the way your body was designed to. From mastering the control behind a body wave to unlocking the fluidity of a neck roll, every exercise has a purpose.

With the plug-and-play system, you can easily swap exercises in and out based on your level, schedule, or current injury — creating a program that evolves with you.

You’ll also get weekly live coaching calls, where you can ask your questions directly to me, plus access to an active community that covers everything dancers need to stay performing at their best — including nutrition, recovery, mindset, and lifestyle.

This section is just a glimpse of what’s inside — the full Unbreakable Dancer includes over 400 videos, with new lessons, tutorials, and community updates added every week. Everything you need to move better, recover faster, and dance stronger is already waiting for you inside.

Because let’s be honest — most influencer routines and cookie-cutter workouts don’t truly understand the demands of a dancer’s body. This program does.

No gimmicks. No guesswork. Just a proven system to help you move better, dance stronger, and stay unbreakable for life.

Scar Tissue Massage for Ankle Sprains

I’m still shocked by how many physical therapists never address this area—yet it’s the first spot we always worked on after an ankle sprain. Scar tissue here can stick around and make everything feel more painful than it should. Why? Because the leftover tissue keeps the area in a hypersensitive state, releasing chemicals that amplify pain signals.

In this 4-minute video, I’ll show you exactly how to break up that scar tissue so your body’s lymphatic system can finally recognize the area and start proper healing. Once the scar tissue clears out, the lingering pain often disappears right along with it.

How Heels Can Cause Lower Back Pain – The Anatomy Explained

In this video, we dive deep into the biomechanics of how wearing heels — from high women’s dance heels to men’s formal or dance shoes — can influence your entire kinetic chain.

You’ll learn how elevating the heel changes your foot position, shortens the Achilles tendon, alters the knee alignment, and shifts the pelvic tilt, all of which can directly affect the hips and lower back.

This isn’t just about posture — it’s about understanding how small changes in your base of support can create a cascade of tension, stiffness, and pain throughout your body.

If you’ve ever experienced lower back discomfort after dancing, performing, or standing in heels for long periods, this video will help you understand why it happens and what you can do about it.

How the Bachata Wave Affects Your Thoracic Spine – Understanding the Kinetic Chain

In this video, we break down what really happens in your thoracic spine during the fluid wave and dip movements common in bachata. You’ll learn how each vertebra and disc in the mid-back contributes to the motion — and what happens when that movement becomes excessive or poorly controlled.

We’ll explore how the spinal kinetic chain works together — from the lumbar spine to the thoracic and cervical regions — and how a lack of mobility, stability, or control in one area can cause stress and tension in another.

Whether you’re a social dancer or a performer, understanding this relationship between movement and anatomy is essential to keep your back healthy, prevent overuse injuries, and move with more precision and control.

This is a deep dive into how to move beautifully without sacrificing the health of your spine.

Ultimate Side Plank Challenge: Combining Strength & Rotation

🚨 This is the ultimate side plank variation—the Extra Extra Credit Challenge! 🚨
If you’ve mastered the hip movement and rotational plank, it’s time to put them together for a full-core burnout. This combination maximizes strength, stability, and control, making it one of the best core exercises for advanced trainees.

How This Works:

You will combine both exercises into one continuous set, performing them back-to-back with no rest.

🔥 Example Set (per side):
✔ 12 reps of Side Plank with Hip Movement
✔ Immediately followed by 12 reps of Rotational Side Plank

No breaks in between! This keeps tension on your core and shoulders, forcing your nervous system to adapt to both movements under fatigue.

Why This Challenge is Next-Level:

✔ Combines eccentric strength & rotational control, hitting every aspect of core stability.
✔ Forces endurance under tension, making it a high-performance functional movement.
✔ Reinforces shoulder strength & stability, helping prevent injuries.

Scaling & Progression:

🔹 If you can’t do 12 reps each, start with 8 and work your way up.
🔹 If you want even more intensity, hold a side plank for 10-15 seconds after completing all reps.
🔹 If needed, modify by keeping the bottom knee bent for extra support.

✅ If you can complete this full challenge, your core strength and control are next-level! Stick with it, and get ready to feel the difference. 🔥💪

🔥 Exercise 2: Plank Swimmer on Ball to Core Roll-Out

✅ How to do it:

• Place your elbows on the ball and extend your legs into a plank position.
• Perform a "swimmer" motion by alternating arm movements (like paddling).
• After 5-10 swimmer reps, transition into a core roll-out by extending your arms forward, rolling the ball out while keeping your core braced.
• Return to the starting position and repeat.

🔹 Reps: 10 total roll-outs, with 5-10 swimmer movements before each roll-out
🔹 Modification: Skip the swimmer portion and focus only on the roll-outs if needed.

Advanced Combo – External Rotation Below & Above 90° (No Rest)

Purpose: Build endurance, control, and strength in the rotator cuff by combining two key positions — below 90° and at 90° abduction — in one continuous set. This increases total time under tension and challenges both the cuff and the scapular stabilizers.

Setup:

1. Attach a light theraband to a stable anchor that works for both positions.
2. Stand sideways to the anchor with the band in your outside hand.

Execution:

1. Below 90° Phase:

• • Elbow tucked close to your torso (no towel — use proprioception).
  • Perform 12–15 slow, controlled reps of external rotation.
  • Keep shoulder relaxed and movement smooth.

1. Immediately move to 90° Phase:

• • Raise your arm so your elbow is level with your shoulder and bent to 90°.
  • Perform 8–10 reps of external rotation in this position.
  • Maintain scapular stability — no shrugging or leaning back.

Key Points:

• Move directly from below 90° to 90° without resting.
• Keep tension on the band the entire time — no slack.
• Focus on smooth movement and constant muscle engagement.

Prescription:

• 2–3 sets per side
• Tempo: 2 seconds out, 3 seconds back in both phases
• Rest: 60–75 seconds between sets

Pro Tip:

If fatigue causes you to lose control at 90°, lower the band tension but keep perfect form. The goal is consistent, high-quality reps under fatigue, not just “getting through it.

90-90 Hip Stretch & Activation: Unlock Hip Mobility & Strength

The 90-90 Hip Stretch is a foundational exercise that improves hip rotation, mobility, and control. It can be used as a passive stretch or, for those ready, an active drill to build strength in the hip muscles.

Why This Exercise Matters:

✔ Increases hip external and internal rotation, improving flexibility and reducing stiffness.

✔ Strengthens the IT band & groin muscles when performed as an active drill.

✔ Prepares your hips for deeper movement patterns, improving squat depth, lunging ability, and general mobility.

How to Perform the 90-90 Hip Stretch:

1️⃣ Sit on the floor with one leg bent at 90 degrees in front of you and the other leg bent at 90 degrees behind you.

2️⃣ Keep your torso tall and lean slightly forward to deepen the stretch.

3️⃣ Hold for 3-5 minutes per side, breathing deeply and allowing your hips to relax.

Progression: Making It an Active Exercise

Once comfortable with the stretch, turn it into an active drill to build control:

✔ IT Band Activation – Use your IT band to lift and rotate the back leg toward a neutral position, then lower it back down.

✔ Groin Muscle Activation – Use your inner thigh muscles to lift and rotate the front leg slightly upward and inward, then lower it back down.

✔ Perform 10-15 reps per side to improve hip strength and coordination.

How to Fit This Into Your Routine:

🔹 If your hips feel tight or restricted, start with the passive hold for 3-5 minutes per side.

🔹 If you’re looking to build hip strength, incorporate 10-15 active reps per leg alongside your mobility work.

🔹 If one side feels more difficult or restricted, spend extra time on that side to even out imbalances.

✅ This stretch is a powerful tool for improving hip flexibility, control, and function. Stick with it, and your hips will thank you! 🔥💪

Hip Mobility Series: Unlock Hip Flexibility & Reduce Tension

✔ Start with the Foam Roller First – This provides a softer, broader release to ease into the movement.

✔ Progress to the 12cm Mobility Ball – When the foam roller feels too soft, the ball allows for deeper, more targeted pressure on tight areas.

✔ Expect to Feel More in Positions 2 & 3 – Most people experience greater tightness and sensitivity in these positions compared to the first.

How to Perform the Hip Mobility Series:

🔹 Perform all three positions on each side for a total of 5-10 minutes.

🔹 Spend more time on the areas that feel the tightest—they likely need the most attention.

🔹 Breathe deeply and relax into the pressure to allow for a better release.

✅ This series will help improve hip mobility, reduce stiffness, and enhance movement efficiency. Stick with it, and you’ll notice a big difference in how your hips feel! 🔥💪

Weighted Squat Variations – Building Strength and Symmetry After ACL Recovery

In this video, we explore how adding weight to your squat helps rebuild strength, stability, and control in the lower body during the advanced phase of ACL recovery.

I demonstrate how different loading positions — such as holding dumbbells at your sides, on one shoulder, in a front-rack position, or raised on one side — can completely change the way your body stabilizes through the hips, knees, and core.

These variations challenge your balance, coordination, and muscle activation in unique ways, helping you restore confidence and symmetry between both legs before progressing to heavier barbell work later in the program.

This phase is all about refining your form, improving joint alignment, and preparing your body for higher-level strength and athletic movement.

Squat Jump with Rotation (Landing in a Different Plane)

The Squat Jump with Rotation is an advanced plyometric exercise that combines explosive power, core stability, and dynamic movement control. By adding a rotation and landing in a different plane, this exercise challenges your balance, coordination, and proprioception while strengthening the muscles in your legs, hips, and core. The rotation engages your core and encourages better control during jumps and landings, which is essential for dynamic movements in both dance and sports.

How to Perform:

1. Start in a squat position with your feet shoulder-width apart and your knees slightly bent.
2. Jump explosively upwards, using your glutes, quads, and calves to propel your body into the air.
3. While in the air, rotate your torso to one side (e.g., rotate to the right) and bring your knees slightly toward that side.
4. Land softly, absorbing the impact by bending your knees and making sure to land in a different plane (i.e., rotated to the side or with your body angled differently from your starting position). Focus on control and balance when you land.
5. Immediately jump again, but this time rotate to the opposite side and land in a different plane again.

Key Points:

• The rotation helps develop core stability and hip engagement while improving overall balance.
• Soft landing is key to avoid unnecessary strain on your knees and joints, especially with the added rotational force.
• Focus on controlled movements during the jump and landing, particularly with your knees aligned and core engaged.

Why This Exercise Helps:

For dancers, this plyometric variation enhances core control, hip mobility, and the ability to rotate and land in different planes, which is crucial for turns, jumps, and dynamic choreography.

For non-dancers, this exercise improves explosiveness, balance, and lateral movement control, which is beneficial for sports and activities that require quick changes in direction, like basketball, soccer, or tennis.

Landing in a Different Plane on One Leg (from a Squat Jump)

This advanced plyometric movement focuses on improving single-leg strength, balance, and proprioception. After performing a squat jump, you’ll land on one leg in a different plane, which challenges the stability of the knee and hip while improving your body’s ability to decelerate force. This exercise is perfect for rebuilding knee stability and strength after ACL or Meniscus injuries.

How to Perform:

1. Start in a squat position with your feet shoulder-width apart.
2. Jump explosively upwards, using your glutes, quads, and calves to propel your body into the air.
3. As you jump, land on one leg while rotating or stepping slightly to the side, landing in a different plane (i.e., laterally or diagonally) with your body angled differently from your starting position.
4. Ensure you land softly on the foot, absorbing the impact with a slight bend in your knee and a neutral spine.
5. Balance and control the landing for 2-3 seconds, then perform another jump and land on the other leg.

Key Points:

• Control the landing by focusing on soft knees and core engagement. The goal is to land stable without wobbling or collapsing inward.
• Focus on balance and alignment as you land in a different plane. Keep your knee aligned with your toes.
• The single-leg landing engages your glutes, quads, and calves to stabilize the joint, especially in the knee and hip area.

Why This Exercise Helps:

For dancers, landing on one leg in a different plane strengthens single-leg stability and improves lateral control, which is essential for moves like pirouettes, leaps, and landings from jumps. It also helps to reinforce muscle control and posture during dynamic movements.

For non-dancers, this exercise is perfect for improving balance, hip stability, and knee control. It’s ideal for anyone wanting to increase leg strength, power, and coordination in sports that require explosive movements, quick changes in direction, or unilateral stability (e.g., running, soccer, or tennis).