Here is your full workout as an overview. This overview includes name, reps, short cue and if you expand (“+”) you’ll also see a quick demo of the movement. To access the full tutorial just click on the exercise name & a screen will pop up on top with long description & how-to. Enjoy! Also if you’d rather go through your program offline, download the pdf version, you can find it here. Looking for your Dashboard? Find it here.
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Relevé | 2 sets of 15 each side | 1 minute rest between sets. Try and really roll through the foot. | |
| Relevés en pointe | 2 sets of 15 each side. | 1 minute rest between sets. Roll up evenly through the foot - don't just push through the outside or the inside. | |
| Pliés relevés in second position | 2 sets of 15 | 30 seconds rest between sets. First lift to relevé; then bend the legs; then straighten again before putting the heels back on the floor. |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Squats en pointe | 3 sets of 10 | Be careful with this one! Start just standing in the position, holding onto something, and progress up to squats. 1 minute rest between sets. | |
| Squats en demi pointe | 3 sets of 10 | 1 minute rest between sets. | |
| Sitting pointe stretch | 4 sets of 40 seconds | Again, take it easy with this one! Hold your weight in your hands and slowly transfer weight to feet. 2 minutes rest between sets. | |
| Sitting Demi Pointe Stretch | 4 sets of 40 seconds | 2 minute rest between sets. | |
| Sprinter Start Position Stretch | 3 sets of 30 seconds | 2 minute rest between sets. Hold most of the weight in your hands! | |
| Air Stretch | 3 sets of 30 seconds | 30 second rest between sets. Hand holds onto toes from inside of leg. |
Always do this after doing the feet stretching program!
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Towel Curls | 7 sets of 7 each side | 30 second rest between sets. | |
| Pointe Strengthening | 5 sets of 10 | 30 second rest between sets. | |
| Outwards strengthening | 5 sets of 10 | 30 second rest between sets. Keep legs from rolling out throughout the exercise. | |
| Inwards Strengthening | 5 sets of 10 | 30 second rest between sets |
| Demo | Exercise | Reps/Sets | How to/Cues |
|---|---|---|---|
| Standing Pancake Warm Up | 3 sets of 10 | Stand with feet a little wider than hip width. Relax the neck at the bottom of the stretch. | |
| Weighted Pike Stretch on Bench | 3 sets of 20 seconds | Maintain a very straight back position! | |
| Sitting One Legged Pike Stretch | 3 sets of 10 on each leg | Keep back super straight! | |
| Sitting Knee Stretch | 3 sets of 10 each side | Be VERY gentle with this one. | |
| Sitting Middle Split with Elastic | 3 sets of 30 seconds regular + 30 seconds leaning to each side | Pass elastic around the lower back and hook over each foot. This exercise will help a lot with those deep side bends! | |
| Sitting Active Knee Extension on Blocks | 3 sets of 10, hold the last one for 10 seconds | This will be really difficult! |
You’ve reached the end of this workout. Go use your legs and get food, a drink or whatever else gives you joy!