Bodybycain

Bodybycain Certified Personal Trainer NSCA-CPT
FMT IASTM Professional
Nutrition Coach FNS
Located in Raleigh NC

05/04/2026

🩰Ballerina Pre Show Workout🩰

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🩰 Dancer:

OK, y’all here is a quick 30 minute workout that you can do prior to your next show in order to set your body up right and feel ready to go!

Full workout in order:

- Barbell Hip Thrust 3x10

- 1/2 Kneeling Rotational DB OH press 3x6ea

- SL Swiss Hamstring Curl 3x8ea

- DB Bent Over Reverse Fly 3x10

Remember when you’re doing these keep the weight on the lighter end as this is all just for activation and mobility and it’s meant to be short quick to the point!

And as always keep crushing it !

02/28/2026

💥A Quick 30min In-Out Full Body Blast💥

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💪🏼Athlete:

all right y’all here’s a quick easy 30 minute In & Out workout that will definitely have you feel on it! This would be a great one to stay for during the week if you’re at a time crutch as well.

Full workout in order:

1. KB RDL 3x15-20

2. Smith Squat w/ Calf Press 3x8-10

3. DB SL RDL & Clean 3x5-6 each leg

4. TRX Inverted Rows 3x15

Hope you guys enjoyed it. Have a great weekend and be sure to drop with a comment if you like this one and want to see more!

Dancers Here’s another bit of motivation if you need it to start CrossTraining (especially if you’re making that transit...
01/10/2026

Dancers Here’s another bit of motivation if you need it to start CrossTraining (especially if you’re making that transition into a pro company for the 1st time!) 💪🏼🔥🩰

Taylor Naturkas (Miami City Ballet) Principal Soloist :

“I began training with Grant over zoom during the start of the pandemic with barely any knowledge on weight training, in my apartment, just getting my first professional contract with MCB.

Eventually, I got myself in the gym, and truly felt a difference in my dancing. Besides just feeling stronger, I feel more connected with myself and thankfully dealt with minimal injury set back.

I was promoted to soloist with MCB a little after a year working with Grant. I was pushed a lot that season, but felt strong doing it and no Injury! Two seasons later I was promoted to principal soloist with the company while Grant and I continued to train once a week.

Transitioning from student through the ranks with the company, training has helped me build strength and stamina during performances and long rehearsals periods, leaving me feeling confident I can get through it. Learning about my body on top of the dancing has given me even more understanding on how important training has been for my career.”

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If you’re looking to want to Start your journey let’s chat today! Email or DM me

📧 [email protected]

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Dancers Still Contemplating Cross Training? Over the next few days I’m gonna post some individual dancer feedback from t...
01/08/2026

Dancers Still Contemplating Cross Training? Over the next few days I’m gonna post some individual dancer feedback from the past year of a few professionals who have worked with me regularly and their progression stories! Y’all enjoy.

Candy Tong :

“Working with Grant has truly been a game-changer in my journey back to the stage. After tearing my posterior tibial tendon in 2021, I wasn’t sure if I’d ever perform again and continue my career as a professional ballerina. But through Grant’s well-structured and progressive training program, I not only regained my strength—I came back stronger, more balanced, and more confident than ever.

“His knowledge and expertise in strength training, especially around injury recovery and performance, were instrumental in my comeback. Every session was purposeful, safe, and tailored to my goals and limitations. If it weren’t for Grant’s guidance, I genuinely don’t believe I would’ve made it back to the stage.

“I’m beyond grateful for his dedication, patience, and the results he helped me achieve. Beyond the physical progress, Grant has also inspired me on a personal and professional level. His mentorship has played a huge role in my decision to pursue a career as a personal trainer myself. He’s not just a coach; he’s been a teacher, a motivator, and a consistent source of support who has helped guide me toward success.”

Candy has been a fun one over the past few years of seeing her grow as an athlete navigating through injury rehab, retirement & now onto having a prosperous training business! The hard work and dedication truly shines, and as a coach this is awesome to see!

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- if you are looking to want to start your cross training journey, we are just one conversation away! DM or email us to get started.

📧 [email protected]

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12/30/2025

🔥Two Dance S&C Staples🔥

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OK, as we draw out the year and approach 2026 I’m gonna be dropping a few old staple exercises from the body by Cain Arsenal that I think you should use in your training.

* major bonus on these two they can pretty much be done from anywhere!

Here we have a dumbbell sumo squat and a dumbbell RDL. Both of these exercises are lower body focused, and put a huge hip on base building.

Remember dancers, we want to have a super strong foundation. Our bodies should be treated like building house houses, the stronger, your foundation, the stronger the structure (your body).

An old quote from a coach I’ve had in the past in my playing days said: “Anit Never Anything Wrong With Being Strong” -something to keep in mind.

12/23/2025

🩰Ballet Cross Training Core🩰

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Bringing back some old gold today ft. long time BodyByCain athlete

If you’re a dancer and you want to get as athletically strong as you can let chat. 2026 is just a couple weeks away. Get a head start now!

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📝for training and online coaching please email or direct t message me!

📧 [email protected]

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12/11/2025

🩰3 Exercises During Nutcracker🩰

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all right, so as we’re in the thick of Nutcracker season, I wanted to give you dancers three exercises that you can do one to two times a week right now to keep you moving and help promote athleticism for dance!

1. Db Goblet Squat
2. Landmine Jammer
3. Cable Rotations

OK, these should be performed around 2 to 4 sets of about 8 to 10 repetitions per exercise.

Remember dancers during this timeframe of higher workload with your cross training the focus should be on maintaining strength and athleticism, and not necessarily the focus of improving strength as we want to be very smart about workload management.

To all those who are currently in the thick of shows and you who are not keep crushing it!

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📝 for training and online coaching options please email or direct message me to chat further in depth!

📧[email protected]

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11/03/2025

🩰Dancers are you prepping your lower body for the typical daily requirements of a dancer?🩰

So I’ve had a lot of questions about this particular exercise over the past week with Nutcracker rehearsals currently ongoing or just getting started.

One of those main questions being is it still OK to incorporate plyometric exercises in the thick of rehearsals and performance?

The short answer is yes. However, there are some things you should keep in mind while on this topic.
1. If you have been training with plyometrics already throughout the year, then 100% it’s safe to incorporate. Again, always within reason.
2. You first inform us always have to understand the current workload. If you are jumping each and every day for large amounts of volume more than likely, you are already fatigued, and this will only lead to overuse injuries.
3. Lastly, you don’t want to just do this to do it. You need to have a reason and purpose much like anything with your cross training.

If you can give a checkmark to each and every one of these, then I highly recommend trying this one out as this move is great for building stability total body control, and coordination are very important for dancers!

Let us know what you think of this exercise, please drop a comment below!

🩰Pt.2 Dancer Feedback from 2025!🩰📱Follow: ❤️Like, Comment, Share OK, as promised here’s round two of a few dance feedba...
10/23/2025

🩰Pt.2 Dancer Feedback from 2025!🩰

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OK, as promised here’s round two of a few dance feedbacks from our time together with a few of my pro ballerinas.

Again, as I’ve said before, it’s an absolute pleasure to work with every single one of my pros unfortunately I don’t have the space to post every single person‘s feedback but nonetheless, I love working with each and everyone of you! Seeing you guys progress in your craft is absolutely awesome and I’m Glad to be a part of each of your journeys.

Thanks for tagging along and as always, keep crushing it!

-G.Cain

🩰Dancer Feedback 2025🩰1st and foremost I want to thank every single dancer that has worked with me and has used this pag...
10/10/2025

🩰Dancer Feedback 2025🩰

1st and foremost I want to thank every single dancer that has worked with me and has used this page to help progress their strength & conditioning for dance.

I fortunately have many dancers that have given us feedback over the past year, but here’s a few, that we wanted to highlight! I’ll be posting these in a part one and part two.

Again thank you ALL!

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