Shout out dancers!
Power/strength/endurance
Yes, this can all be achieved at once.
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Before starting to lift out of your norm, it is advised to begin a 2 week high rep low volume routine. In order to see a change you need to offer a NEW challenge. -so step away from the crazy amount of reps you are doing; that is still classified as a dynamic routine.
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To bring acute effects to localized musculature increase your workload slightly so at 15-20 reps you feel as though a 60-90 second rest period will do you some good. ➖➖➖
Follow with a progressive overload. I can help you there ;-)
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International Association for Dance Medicine & Science
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