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.
|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.|
|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!
|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|
|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!