dance/workout/2-legs.csv

1	Day	Block	Superset Group	Exercise	Sets	Reps/Duration	Weight/Load	Dance Purpose	Notes	Source
2	Legs	Warm-up (straight through no rest)		-	Deadbugs	2	20		Core activation before loaded leg work		From Ivan's programming
3	Legs	Warm-up (straight through no rest)		-	Bodyweight Squats	2	10		General leg activation		From Ivan's programming
4	Legs	Warm-up (straight through no rest)		-	Ankle Circles and Calf Raises	2	10 each		Ankle mobility and prep for footwork/rise-and-fall		New addition
5	Legs	Main Superset (alternate; rest 60s after each round)	A1	Kettlebell Sumo Squat	3	12		Leg power and hip mobility for stability in turns and dips	Keep hips back, chest up, arms close to body, get low without touching floor, knees don't pass toes	From Ivan's programming
6	Legs	Main Superset (alternate; rest 60s after each round)	A2	Single Leg Hip Thrust (shoulder-elevated on bench)	3	10 each leg	Dumbbell on hip as tolerated	Single-leg glute strength critical for weight transfer between steps	Lay shoulder blades on bench, dumbbell on hip, opposite leg bent at 90 degrees, drive through planted heel	From Ivan (taught directly, 5.csv)
7	Legs	Accessory Superset (alternate; rest 45s after each round)	B1	Split Squats (using rail for balance)	3	12 each leg		Unilateral leg strength and balance mirroring dance lunges and dips	Use rail as needed for balance	From Ivan's programming
8	Legs	Accessory Superset (alternate; rest 45s after each round)	B2	Step Ups (bodyweight)	3	12 each leg		Single-leg balance and control at end range	One foot on bench, drive up with opposite leg to 90 degrees at top; pause 1 second; don't tight-rope feet	From Ivan's programming
9	Legs	Dance-Specific Finisher (alternate; minimal rest)	C1	Calf Raises	3	15		Relieve strength for tap, swing, and rise-and-fall footwork		New addition
10	Legs	Dance-Specific Finisher (alternate; minimal rest)	C2	Backwards Walking on Treadmill	3	1 min		Proprioception and control moving without watching your feet	Reach with toe and let heel collapse	From Ivan's programming
11	Legs	Cool-down	-	Hip flexor and calf stretch	1	30 sec each side		Recovery and mobility		New addition