Become a stronger, more prepared dancer in 28 days.

If you've never strength trained before, or you've never been shown how to train specifically for dance, ADC Foundations is your opportunity to learn.

Over 28 days, you'll discover how strength training, nutrition, recovery and mindset can help you become a stronger, more prepared dancer.

THIS ISN'T ANOTHER FREE PDF.

THIS IS 4 WEEKS OF ACCESS TO ADC'S PREMIUM COACHING PLATFORM.

Here’s what you’ll get:

💪 3x Weekly Strength Sessions

with exercise & technique breakdowns

🏃 Weekly Athletic Dance Principles

Learn how strength impacts your dance

🏋️ Weekly Training Lessons

Understand what dancers need in a gym program

🥗 Weekly Nutrition Lessons

Learn to fuel better & stay lean

🧠 Weekly Mindset Modules

Stop the self-sabotage and negative self-talk

📈 Weekly check-ins

to reflect on progress & consistency.

PLUS

💡 25 Days of Coaching Insights via Email
Each day you’ll receive a personal lesson, story or insight from my own journey going from full time study to cruise ships, to coaching others to do the same. They’ll stay short & sweet and give you useful takeaways for your day to day life as a dancer.

👥 Support from the ADC community

grow alongside a team that wants to see you win

What you'll need: Access to a gym (or a well-equipped home gym) to complete the strength sessions.

  • Because I know what it's like to be a dancer.

    I remember feeling like everyone wanted something from dancers—another course, another workshop, another expense. It often felt like people were more interested in making money than genuinely helping us build a career.

    I created ADC Foundations because I wanted to change that.

    This is my way of giving dancers the opportunity I wish I'd had when I was starting out: a chance to learn how to strength train for dance, completely free, with no pressure and no catch.

    If you enjoy the program and want to continue your journey with Athletic Dance Company afterwards, I'd love to have you. But if not, I hope you still leave feeling stronger, more confident, and better prepared than when you started.

    — Hayley

  • Simply commit to the full 28 days.

    Complete your workouts, watch the coaching lessons, and fill out your weekly check-ins.

    Because every participant receives access to our coaching platform, places are limited. If you're inactive in the app for more than 7 consecutive days, your account may be removed so another dancer can take your place.

  • No.

    ADC Foundations is suitable for dancers of all experience levels. If you're new to strength training, every exercise includes a video demonstration and clear guidance to help you learn with confidence. If you've trained before, you'll still benefit from learning how to apply strength training specifically to improve your dancing.

  • Once you've completed ADC Foundations, you'll have a solid understanding of how strength training can improve your dancing and whether the ADC coaching style is right for you.

    If you'd like to continue, you'll have the opportunity to join one of our ongoing coaching options.

    You won't be automatically charged or enrolled in anything. If you decide to continue, you'll need to actively choose to sign up yourself. I believe that if someone is going to invest in coaching, it should be because they genuinely want to… not because they forgot to cancel a subscription.

    If you decide not to continue, that's completely okay too. My goal is that you leave ADC Foundations with the knowledge and confidence to keep progressing on your own.

📅 New intakes begin every Monday.
Sign up today and you'll receive everything you need to get set up before your program begins.

Please Note: We are actively monitoring sign-ups as this is an exclusive opportunity with limited spaces. You may be placed on a waitlist which will activate when space becomes available. Please read T&C’s