A Creative Movement Foundation: Strength and Skill for Dance

Cycle one builds a foundation for basic dance technique and functional fitness skills.

Week 1, Day 1

Warm Up:
Tadasana
March 3 mins

Upper Body:
Downward Dog to Upward Dog 5x

Strict Push Ups 15x
Lateral Arm Circles – counterclockwise and clockwise 25x

Stretch: Hands Clasp Behind back 20 sec

Lower Body:
Suhaila Squat 25x
Suhaila Squat with Releve – left foot 15x
Suhaila Squat with Releve – right foot 15x
Suhaila Squat with Releve 5x
Wide V 25x

Stretch:
Figure 4 right leg 20 secs
Figure 4 left leg 20 secs

Glute Work:
Ski Slope right leg back 20x
Ski Slope left leg back 20x

Bridge 10 secs 5x

Core:
Bicycles 50x
Boat Pose hold 10- 20 sec 3x

Back Work:
Cobra 3x
Upward Dog 20 secs

Stretch:
Pigeon right leg 20 secs
Straddle Stretch 20 secs
Pigeon left leg 20 secs
Straddle Stretch 20 secs

Filmed at Studio, Suhaila Salimpour School of Dance
Programming Verbiage – BarWorks Certification
Pictures – Raj Rathod 

Week 1, Day 2

Warm Up:
Tadasana
March & Twist 3 min

Upper Body:
New York City Ballet push up 10x
Plank hold 20 secs x3

Stretch:
Dolphin 20 secs

Lower Body:
Narrow V 1 Inch Lifts 1 Down & 1 Up 40x
Narrow V Alternating Releve 40x
Narrow V 1 Inch Lifts 2 Down & 2 Up 40x

Stretch
Forward Bend 20 secs

Glute Work:
Demi Point in Parallel right and left 20x each side
Bridge in Releve 10 secs 5x

Stretch:
Barre Stretch Figure 4 right leg 20 secs
Barre Stretch Figure 4 left leg 20 secs

Core:
Thigh Driving 10 secs 5x
Bicycles 50x

Back Work
Snake right leg 20 secs
Snake left leg 20 secs

Stretch
Crescent lunge right leg 20 secs
Dragon right leg 20 secs
Hamstring stretch R Leg 20 secs
Crescent Lunge left leg 20 secs
Dragon left leg 20 secs
Hamstring stretch left leg 20 secs

Click on the number below that corresponds to the week of training you’re in.

Week 2, Day 1

Warm Up:
Tadasana
March

Upper Body:
Diamond Plank 20 secs 3x
Diamond Push up 15x
Side elbow plank right side 20sec
Side elbow plank left side 20sec

Stretch:
Cow Face Pose right arm 20 secs
Cow Face Pose left arm 20 secs

Lower Body:
Chair Pose at the Barre 1 inch lifts 40x
Wide V pulse 20x
Chair Pose at the Barre 1 inch lifts 20x
Wide V pulse 40x

Stretch:
Runners Lunge right leg 20 secs
Hamstring Stretch right leg 20 secs
Quad Stretch left leg 20 secs
Runners Lunge left leg 20 secs
Hamstring Stretch L leg 20 secs
Quad Stretch right leg 20 secs

Glute Work:
All Fours 1 Inch lift right leg 20x
All Fours 1 Inch left leg 20x
All Fours Hydrant 1 Inch Lift right leg 20x
All Fours Hydrant 1 Inch Lift left leg 20x

Stretch:
Supine Twist R side 30secs
Supine Twist L side 30secs

Core:
Boat Pose 10-20 secs 2x
Boat Pose Twist 1-20 2x
Boat Pose 10-20 secs 1x
Boat Pose Twist 1-20 1x

Back Work:
Upward Dog 30 secs
1/2 Camel Alternating R & L Sides 6x each

Stretch:
Downward Dog 30 secs
Upward Dog 30secs
Straddle Stretch 30 secs

Week 2, Day 2

Warm Up:
Tadasana
Marching 3mins

Upper Body:
Plank 20secs
Elbow Plank 20secs
Ring 1 Inch Lifts behind back 20x
Ring CCW circles 20x
Ring CW circles 20x

Stretch:

Eagle Arms Stretch right (R) arm under 20 secs
Eagle Arms Stretch left (L) arm under 20 secs
Deltoid Stretch R arm across 20 secs

Deltoid Stretch L arm across 20 secs

Lower Body:
Parallel Single R Leg 1 Inch Lifts 25x
Parallel Single L Leg 1 Inch Lifts 25x
Narrow V 1 Inch Lifts 40x
Narrow V 1Inch Lifts 4 Up & 4 Down 40x

Stretch:
Side Stretch at the Barre R Leg 30 secs
Side Stretch at the Barre – Nose to Knee R Leg 30 secs
Side Stretch at the Barre L Leg 30 secs
Side Stretch at the Barre – Nose to Knee R Leg 30 secs

Glute Work:

Flat Back R Leg 1 Inch Lifts 25x
Flat Back R Leg CCW Circles 25x
Flat Back L Leg 1 Inch Lifts 25x
Flat Back L Leg CW Circles 25x

Stretch:

Splits/Jazz Splits R 30 secs
Splits/Jazz Splits L 30 secs

Core:
Extended Arm Plank 20 secs
Repeat 2x
Side Plank 1 Inch Lifts R side 10x
Side Plank 1 Inch Lifts L side 10x
Repeat 2x

Elbow Plank Twist 20x

Back Work:
Cat and Cow 10x
Locust Pose 3x 10secs

Stretch:
Triangle R Side 30 secs
Extended Side Angle R side 30 secs
Wide Angle Forward Fold 30secs
Triangle L Side 30 secs
Extended Side Angle L Side 30 secs

Click on the number below that corresponds to the week of training you’re in.

Week 3, Day 1

Warm Up:
Tadasana
March & Twist 3 min

Upper Body:
Block 1 Inch Lifts 20x
Block 1 Inch Lifts 2 Up & 2 Down 20x
Block 1 Inch Lifts 4 Up & 4 Down 20x

Stretch:
Barre Arm Stretch right (R) 20 secs
Barre Arm Stretch left (L) 20 secs
Hands Clasped Behind Back (Alternating Clasp R&L) 20secs

Lower Body:
Single Leg 1 Inch Lifts R Leg 25x
Single Leg 1 Inch Lifts L Leg 25x
Single Leg 1 Inch Lifts turned out R Leg25x
Single Leg 1 Inch Lifts turned out L Leg 25x

Stretch:
Barre Side Stretch R Foot Foot Flexed 20secs
Barre Side Stretch R Foot Pointed 20secs
Barre Stretch Dancers Pose R Leg 20 secs
Barre Side Stretch L Foot Foot Flexed 20secs
Barre Side Stretch L Foot Pointed 20secs
Barre Stretch Dancers Pose L Leg 20 secs

Glute Work:
Glute Bridge 1 Inch Lifts – Feet Flat 25x
Glute Bridge 1 Inch Lifts – Feet Releve 25x
Glute Bridge L Foot Flat – R Foot 90 Degree Angle Lifts 10x
Glute Bridge R Foot Flat – L Foot 90 Degree Angle Lifts 10x
Glute Bridge 1 Inch Lifts – Feet Flat 15x

Stretch:
Pigeon R Leg 20 secs
Pigeon L Leg 20 secs
Straddle Stretch 30 secs

Core:
Bicycles 50x
Oblique Crunches R Leg 90 Degress 25x
Oblique Crunches L Leg 90 Degress 25x
Crunch 1 Inch Lifts – Feet Relieve 25x

Back Work:
Upward Dog 20 secs
Bow Pose 5-10 secs 3x

Stretch:
Downward dog 30 secs
Rag Doll 30 secs
Straddle Stance Stretch R Shoulder to L Knee 20 secs
Straddle Stance Stretch L Shoulder to R Knee 20 secs

Week 3, Day 2

Warm Up:
Tadasana
March 3 mins

Upper Body:
Barre push ups 25x
Staggered Wide Push Ups R Arm Front 15x
Staggered Wide Push Ups L Arm Front 15x

Stretch:
Eagle Arm Strech R Arm Under 20secs
Eagle Arm Strech R Arm Under 20secs
Reverse Prayer 20 secs

Lower Body:
Suhaila Squat Arms on Knees 20x
Suhaila Squat Arms in 2nd 20x
Suhaila Squat Arms in 5th 20x
Suhaila Squat Arms Back 20x
Suhaila Squat in Relieve, Arms in 2nd 5x
Wide V 1 Inch Lifts, Arms in 2nd 25x
Wide V 1 Inch Lifts in Releve, Arms in 5th 10x

Stretch:
Neutral Stretch at the Barre R Foot Flexed, Back Flat 20 secs
Neutral Stretch at the Barre R Foot Pointed , Back Flat 20 secs
Neutral Stretch at the Barre R Foot Pointed, Back Rounded 20 secs
Neutral Stretch at the Barre L Foot Flexed, Back Flat 20 secs
Neutral Stretch at the Barre L Foot Pointed , Back Flat 20 secs
Neutral Stretch at the Barre L Foot Pointed, Back Rounded 20 secs

Glute Work:
Flat Back Series R Leg Foot Flexed 1 Inch Lifts 10x
Flat Back Seris R 90 Degrees Foot Flexed 1 Inch Lifts 10x
Flat Back Series Hydrant R Foot Flexed 1 Inch Lifts 10x
Flat Back Series L Leg Foot Flexed 1 Inch Lifts 10x
Flat Back Series L 90 Degrees Foot Flexed 1 Inch Lifts 10x
Flat Back Series Hydrant L Foot Flexed 1 Inch Lifts 10

Stretch:
IT Stretch at the Barre R leg, Back Flat 20secs
IT Stretch at the Barre R leg, Nose to Knee 20secs
IT Stretch at the Barre L leg, Back Flat 20secs
IT Stretch at the Barre L leg, Nose to Knee 20secs

Core:
Leg Extension, Vertical to Parallel 20x
Oblique Crunch Alternating R & L Leg Extensions 20x
Toe Touch 20x
Vertical Pelvic Lift 20x

Back Work:
Supine Twist R Side 20 secs
Supine Twist L Side 20 secs
Cobra 20 secs
Super man 5-10 secs 3x

Stretch:
Childs Pose 30secs
Dragon R Leg 30 secs
Dragon L Leg 30 secs

Click on the number below that corresponds to the week of training you’re in.

Week 4, Day 1

Warm Up
Tadasana
March 3 mins

Upper Body:
Downward Dog to Upward Dog 10x
Wide Arm Push Ups 20x
Bodyweight Triceps Dip 25x

Stretch:
Fish Pose 20 secs
Wheel 5-10 secs 3x

Lower Body:
Parallel at the Barre 1-Inch Lifts 20x
Parallel at the Barre 1-Inch Lifts Feet in Releve 20 x
Parallel at he Barre 1-Inch Lifts Alternating Releve 20 x
Elevated Lunge at the Barre 1-Inch Lifts Right (R) Leg Base 20x
Elevated Lunge at the Barre 1-Inch Lifts Left (L) Leg Base 20x

Stretch:
Forward Bend 20 secs
Calf Stretch at the Barre R Leg 20secs
Calf Stretch at the Barre L Leg 20secs

Glute Work:
Ski Slope at the Barre 1 Inch Lifts R Leg Turned Out 20x
Ski Slope at The Barre Soft & Press R Leg Turned Out 20x
Ski Slope at the Barre 1 Inch Lifts L Leg Turned Out 20x
Ski Slope at the Barre Soft & Press L Leg Turned Out 20x
Wide V at the Barre, Facing Barre 1 Inch Lifts in Releve 25x

Stretch:
Neutral Stretch at the Barre, R Leg, Back Flat 20 secs
Neutral Stretch at the Barre, R Leg, Back Rounded 20 secs
Neutral Stretch at the Barre, L Leg, Back Flat 20 secs
Neutral Stretch at the Barre, L Leg, Back Rounded 20 secs

Core:
Sprinter 25x x2
Twisting Windmill 25x x2

Back Work:
Cat and Cow 5-10x
1/2 Camel Alternating R & L Sides 6x each
Camel 5-10 secs 2-4x

Stretch:
Downward Dog 30 sec
Runners Lunge R Side 30 secs
Triangle R Side 30 secs
Downward Dog 30 sec
Runners Lunge L Side 30 secs
Triangle L Side 30 secs

Week 4, Day 2

Warm Up
Tadasana
March 3 mins

Upper Body:
Downward Dog to Upward Dog 10x
Wide Arm Push Ups 20x
Bodyweight Triceps Dip 25x

Stretch:
Fish Pose 20 secs
Wheel 5-10 secs 3x

Lower Body:
Parallel at the Barre 1-Inch Lifts 20x
Parallel at the Barre 1-Inch Lifts Feet in Releve 20 x
Parallel at he Barre 1-Inch Lifts Alternating Releve 20 x
Elevated Lunge at the Barre 1-Inch Lifts Right (R) Leg Base 20x
Elevated Lunge at the Barre 1-Inch Lifts Left (L) Leg Base 20x

Stretch:
Forward Bend 20 secs
Calf Stretch at the Barre R Leg 20secs
Calf Stretch at the Barre L Leg 20secs

Glute Work:
Ski Slope at the Barre 1 Inch Lifts R Leg Turned Out 20x
Ski Slope at The Barre Soft & Press R Leg Turned Out 20x
Ski Slope at the Barre 1 Inch Lifts L Leg Turned Out 20x
Ski Slope at the Barre Soft & Press L Leg Turned Out 20x
Wide V at the Barre, Facing Barre 1 Inch Lifts in Releve 25x

Stretch:
Neutral Stretch at the Barre, R Leg, Back Flat 20 secs
Neutral Stretch at the Barre, R Leg, Back Rounded 20 secs
Neutral Stretch at the Barre, L Leg, Back Flat 20 secs
Neutral Stretch at the Barre, L Leg, Back Rounded 20 secs

Core:
Sprinter 25x x2
Twisting Windmill 25x x2

Back Work:
Cat and Cow 5-10x
1/2 Camel Alternating R & L Sides 6x each
Camel 5-10 secs 2-4x

Stretch:
Downward Dog 30 sec
Runners Lunge R Side 30 secs
Triangle R Side 30 secs
Downward Dog 30 sec
Runners Lunge L Side 30 secs
Triangle L Side 30 secs

Click on the number below that corresponds to the week of training you’re in.

Week 5, Day 1

Warm Up:
Tadasana
March 3 mins

Upper Body:
Block Curl 40x
Arm Circles Counter-clockwise 20x
Arm Circles Clockwise 20x
Plank Hold 20 sec 2x

Stretch:
Eagle Arm Stretch R 20 secs
Eagle Arm Stretch R 20 secs

Lower Body:
Narrow V at the Barre 1 Inch Lifts, R Arm on the Barre 40x
Wide V at the Barre, 1 Inch Lifts, R Arm on the Barre 40x
Narrow V at the Barre 1 Inch Lifts, L Arm on the Barre 40x
Wide V at the Barre, 1 Inch Lifts, L Arm on the Barre 40x

Stretch:
Calf Stretch at the Barre, R Leg 20 secs
Calf Stretch at the Barre, R Leg 20 secs

Glute Work:
Flat Back Series at the Barre R Leg 1 Inch Lifts 20x
Flat Back Series at the Barre R Leg, Soft & Press 20x
Crescent Lunge at the Barre, R Knee to Floor, Arms in 5th 20x
Flat Back Series at the Barre L Leg 1 Inch Lifts 20x
Flat Back Series at the Barre L Leg, Soft & Press 20x
Crescent Lunge at the Barre, L Knee to Floor, Arms in 5th 20x

Stretch:
Side Stretch at the Barre R Leg 20 secs
Dancer Pose at the Barre R Leg 20 secs
Side Stretch at the Barre L Leg 20 secs
Dancer Pose at the Barre L Leg 20 secs

Core:
Jui Jitsu Sit Ups 25x
Elbow Side Plank 1 Inch Lifts, L Arm 15x
Elbow Side Plank 1 Inch Lifts, L Arm 15x
Elbow Plank Twist 25x

Back Work:
Superman 20 secs
Upward Dog 20 secs

Stretch:
Straddle Stretch R Leg, Feet Pointed 20 secs
Straddle Stretch L Leg, Feet Pointed 20 secs
Straddle Stretch R Leg, Feet Flexed 20 secs
Straddle Stretch L, Feet Flexed 20 secs

Week 5, Day 2

Warm Up:
Tadasana
March 3 mins

Upper Body:
Plank 20 sec hold 3x
Plank Twist 15x

Stretch:
Frog 20 secs
Snake R Leg 20 secs
Snake L Leg 20 secs

Lower Body:
Parallel at the Barre 1 Inch Lifts 40x
Parallel at the Barre, 1 Inch Lifts, Alternating Releve 40x
Parellel at the Barre, 1 Inch Lifts in Releve 40x
Narrow V at the Barre, R Leg 1 Inch Lifts 20x
Narrow V at the Barre, L Leg 1 Inch Lifts 20x

Stretch:
Runner Lunge right leg 20 secs
Hamstring Stretch right leg 20secs
Runner Lunge left leg 20 secs
Hamstring Stretch left leg 20secs

Glute Work:
Table Top R Leg 1 Inch Lifts 20x
Table Top R Leg Hydrant 20x
Table Top L Leg 1 Inch Lifts 20x
Table Top L Leg Hydrant 20x

Stretch:
Double Pigeon R Leg on Top 30 secs
Double Pigeon L Leg on Top 30 secs

Core:
Boat Pose 10-20 sec Hold 3x
Boat Pose Oblique Twist Alternating R & L 25x
Boat Pose 10-20 1x

Back Work:
Cobra 20 secs

Stretch:
Cobblers Pose 30 secs
Dead Bug Pose 30secs

Click on the number below that corresponds to the week of training you’re in.

Week 6, Day 1

Warm Up
Tadasana
March 3 mins

Upper Body
Ring Pulses 1 inch behind back 20x
Block 1 inch lifts, straight arms 20x
Block curls 20x

Stretch
Triceps and Shoulder Stretch 20 secs

Lower Body
Parallel at the Barre 1 Inch Lifts 40x
Parallel at the Barre, Soft & Press 40x
Parallel at the Barre 1 Inch Lifts 40x
Parallel at the Barre, Soft & Press 40x

Stretch:
Neutral Stretch at the Barre, R Leg 20 secs
Neutral Stretch at the Barre, L Leg 20 secs

Glute Work:
Demi Point Parallel at the Barre, R Leg 1 Inch Lifts 20x
Demi Point Parallel at the Barre 1 Inch Lift, R Leg Turned Out 20x
Demi Point Parallel at the Barre, L Leg 1 Inch Lifts 20x
Demi Point Parallel at the Barre 1 Inch Lift, L Leg Turned Out 20x

Stretch:
Runners Lunge Stretch, Elbow on the Inside of the R Leg 20 secs
Runners Lunge Stretch, Elbow on the Inside of the R Leg 20 secs

Core:
Oblique Crunch Alternating R & L Leg Extensions 20x
Vertical Pelvic Lift 20x

Back Work:
Cat & Cow 2-4x
Wheel 5-10 secs 2x

Stretch:
Downward Dog 30secs
Upward Dog 30 secs
Childs Pose 30 secs

Week 6, Day 2

Warm Up
Tadasana
March 3 mins

Upper Body:
New York City Ballet Push Ups 20x
Wide Push Ups 20x

Stretch:
Dolphin 30secs

Lower Body:
Wide V at the Barre, 1 Inch Lifts 40x
Lunge at the Barre, 1 Inch Lifts, R Leg 25x
Ski Slope at the Barre, 1 Inch Lifts R Leg 25x
Wide V at the Barre, 1 Inch Lifts 40x
Lunge at the Barre, 1 Inch Lifts, L Leg 25x
Ski Slope at the Barre, 1 Inch Lifts L Leg 25x

Stretch:
Barre Side Stretch R Foot Foot Flexed 20secs
Barre Side Stretch R Foot Pointed 20secs
Barre Stretch Dancers Pose R Leg 20 secs
Barre Side Stretch L Foot Foot Flexed 20secs
Barre Side Stretch L Foot Pointed 20secs
Barre Stretch Dancers Pose L Leg 20 secs

Glute Work:
Pretzel 1 Inch Lift R Leg 20x
Pretzel 1 Inch Lift L Leg 20x

Stretch:
Pigeon R Leg 20 secs
Pigeon L Leg 20 secs

Core:
Alternating Leg 1 Inch Lifts R Leg 25x
Alternating Leg 1 Inch Lifts L Leg 25x

Back Work:
Cobra (pictured below) 30 secs
Frog 30 secs

Stretch:
Straddle Stretch R Leg, Feet Pointed 20 secs
Straddle Stretch L Leg, Feet Pointed 20 secs
Straddle Stretch R Leg, Feet Flexed 20 secs
Straddle Stretch L, Feet Flexed 20 secs

Click on the number below that corresponds to the week of training you’re in.

Week 7, Day 1

Warm Up:
Tadasana
March 3 mins

Upper Body:
Downward Dog to Upward Dog 5x

Strict Push Ups 15x
Lateral Arm Circles – counterclockwise and clockwise 25x

Stretch: Hands Clasp Behind back 20 sec

Lower Body:
Suhaila Squat 25x
Suhaila Squat with Releve – left foot 15x
Suhaila Squat with Releve – right foot 15x
Suhaila Squat with Releve 5x
Wide V 25x

Stretch:
Figure 4 right leg 20 secs
Figure 4 left leg 20 secs

Glute Work:
Ski Slope right leg back 20x
Ski Slope left leg back 20x

Bridge 10 secs 5x

Core:
Bicycles 50x
Boat Pose hold 10- 20 sec 3x

Back Work:
Cobra 3x
Upward Dog 20 secs

Stretch:
Pigeon right leg 20 secs
Straddle Stretch 20 secs
Pigeon left leg 20 secs
Straddle Stretch 20 secs

Week 7, Day 2

Warm Up:
Tadasana
March & Twist 3 min

Upper Body:
New York City Ballet push up 10x
Plank hold 20 secs x3

Stretch:
Dolphin 20 secs

Lower Body:
Narrow V 1 Inch Lifts 1 Down & 1 Up 40x
Narrow V Alternating Releve 40x
Narrow V 1 Inch Lifts 2 Down & 2 Up 40x

Stretch
Forward Bend 20 secs

Glute Work:
Demi Point in Parallel right and left 20x each side
Bridge in Releve 10 secs 5x

Stretch:
Barre Stretch Figure 4 right leg 20 secs
Barre Stretch Figure 4 left leg 20 secs

Core:
Thigh Driving 10 secs 5x
Bicycles 50x

Back Work
Snake right leg 20 secs
Snake left leg 20 secs

Stretch
Crescent lunge right leg 20 secs
Dragon right leg 20 secs
Hamstring stretch R Leg 20 secs
Crescent Lunge left leg 20 secs
Dragon left leg 20 secs
Hamstring stretch left leg 20 secs

Click on the number below that corresponds to the week of training you’re in.

Week 8, Day 1

Warm Up:
Tadasana
March

Upper Body:
Diamond Plank 20 secs 3x
Diamond Push up 15x
Side elbow plank right side 20sec
Side elbow plank left side 20sec

Stretch:
Cow Face Pose right arm 20 secs
Cow Face Pose left arm 20 secs

Lower Body:
Chair Pose at the Barre 1 inch lifts 40x
Wide V pulse 20x
Chair Pose at the Barre 1 inch lifts 20x
Wide V pulse 40x

Stretch:
Runners Lunge right leg 20 secs
Hamstring Stretch right leg 20 secs
Quad Stretch left leg 20 secs
Runners Lunge left leg 20 secs
Hamstring Stretch L leg 20 secs
Quad Stretch right leg 20 secs

Glute Work:
All Fours 1 Inch lift right leg 20x
All Fours 1 Inch left leg 20x
All Fours Hydrant 1 Inch Lift right leg 20x
All Fours Hydrant 1 Inch Lift left leg 20x

Stretch:
Supine Twist R side 30secs
Supine Twist L side 30secs

Core:
Boat Pose 10-20 secs 2x
Boat Pose Twist 1-20 2x
Boat Pose 10-20 secs 1x
Boat Pose Twist 1-20 1x

Back Work:
Upward Dog 30 secs
1/2 Camel Alternating R & L Sides 6x each

Stretch:
Downward Dog 30 secs
Upward Dog 30secs
Straddle Stretch 30 secs

Week 8, Day 2

Warm Up:
Tadasana
Marching 3mins

Upper Body:
Plank 20secs
Elbow Plank 20secs
Ring 1 Inch Lifts behind back 20x
Ring CCW circles 20x
Ring CW circles 20x

Stretch:

Eagle Arms Stretch right (R) arm under 20 secs
Eagle Arms Stretch left (L) arm under 20 secs
Deltoid Stretch R arm across 20 secs

Deltoid Stretch L arm across 20 secs

Lower Body:
Parallel Single R Leg 1 Inch Lifts 25x
Parallel Single L Leg 1 Inch Lifts 25x
Narrow V 1 Inch Lifts 40x
Narrow V 1Inch Lifts 4 Up & 4 Down 40x

Stretch:
Side Stretch at the Barre R Leg 30 secs
Side Stretch at the Barre – Nose to Knee R Leg 30 secs
Side Stretch at the Barre L Leg 30 secs
Side Stretch at the Barre – Nose to Knee R Leg 30 secs

Glute Work:

Flat Back R Leg 1 Inch Lifts 25x
Flat Back R Leg CCW Circles 25x
Flat Back L Leg 1 Inch Lifts 25x
Flat Back L Leg CW Circles 25x

Stretch:

Splits/Jazz Splits R 30 secs
Splits/Jazz Splits L 30 secs

Core:
Extended Arm Plank 20 secs
Repeat 2x
Side Plank 1 Inch Lifts R side 10x
Side Plank 1 Inch Lifts L side 10x
Repeat 2x

Elbow Plank Twist 20x

Back Work:
Cat and Cow 10x
Locust Pose 3x 10secs

Stretch:
Triangle R Side 30 secs
Extended Side Angle R side 30 secs
Wide Angle Forward Fold 30secs
Triangle L Side 30 secs
Extended Side Angle L Side 30 secs

Click on the number below that corresponds to the week of training you’re in.

Week 9, Day 1

Warm Up:
Tadasana
March & Twist 3 min

Upper Body:
Block 1 Inch Lifts 20x
Block 1 Inch Lifts 2 Up & 2 Down 20x
Block 1 Inch Lifts 4 Up & 4 Down 20x

Stretch:
Barre Arm Stretch right (R) 20 secs
Barre Arm Stretch left (L) 20 secs
Hands Clasped Behind Back (Alternating Clasp R&L) 20secs

Lower Body:
Single Leg 1 Inch Lifts R Leg 25x
Single Leg 1 Inch Lifts L Leg 25x
Single Leg 1 Inch Lifts turned out R Leg25x
Single Leg 1 Inch Lifts turned out L Leg 25x

Stretch:
Barre Side Stretch R Foot Foot Flexed 20secs
Barre Side Stretch R Foot Pointed 20secs
Barre Stretch Dancers Pose R Leg 20 secs
Barre Side Stretch L Foot Foot Flexed 20secs
Barre Side Stretch L Foot Pointed 20secs
Barre Stretch Dancers Pose L Leg 20 secs

Glute Work:
Glute Bridge 1 Inch Lifts – Feet Flat 25x
Glute Bridge 1 Inch Lifts – Feet Releve 25x
Glute Bridge L Foot Flat – R Foot 90 Degree Angle Lifts 10x
Glute Bridge R Foot Flat – L Foot 90 Degree Angle Lifts 10x
Glute Bridge 1 Inch Lifts – Feet Flat 15x

Stretch:
Pigeon R Leg 20 secs
Pigeon L Leg 20 secs
Straddle Stretch 30 secs

Core:
Bicycles 50x
Oblique Crunches R Leg 90 Degress 25x
Oblique Crunches L Leg 90 Degress 25x
Crunch 1 Inch Lifts – Feet Relieve 25x

Back Work:
Upward Dog 20 secs
Bow Pose 5-10 secs 3x

Stretch:
Downward dog 30 secs
Rag Doll 30 secs
Straddle Stance Stretch R Shoulder to L Knee 20 secs
Straddle Stance Stretch L Shoulder to R Knee 20 secs

Week 9, Day 2

Warm Up:
Tadasana
March 3 mins

Upper Body:
Barre push ups 25x
Staggered Wide Push Ups R Arm Front 15x
Staggered Wide Push Ups L Arm Front 15x

Stretch:
Eagle Arm Stretch R Arm Under 20secs
Eagle Arm Stretch R Arm Under 20secs
Reverse Prayer 20 secs

Lower Body:
Suhaila Squat Arms on Knees 20x
Suhaila Squat Arms in 2nd 20x
Suhaila Squat Arms in 5th 20x
Suhaila Squat Arms Back 20x
Suhaila Squat in Releve, Arms in 2nd 5x
Wide V 1 Inch Lifts, Arms in 2nd 25x
Wide V 1 Inch Lifts in Releve, Arms in 5th 10x

Stretch:
Neutral Stretch at the Barre R Foot Flexed, Back Flat 20 secs
Neutral Stretch at the Barre R Foot Pointed , Back Flat 20 secs
Neutral Stretch at the Barre R Foot Pointed, Back Rounded 20 secs
Neutral Stretch at the Barre L Foot Flexed, Back Flat 20 secs
Neutral Stretch at the Barre L Foot Pointed , Back Flat 20 secs
Neutral Stretch at the Barre L Foot Pointed, Back Rounded 20 secs

Glute Work:
Flat Back Series R Leg Foot Flexed 1 Inch Lifts 10x
Flat Back Seris R 90 Degrees Foot Flexed 1 Inch Lifts 10x
Flat Back Series Hydrant R Foot Flexed 1 Inch Lifts 10x
Flat Back Series L Leg Foot Flexed 1 Inch Lifts 10x
Flat Back Series L 90 Degrees Foot Flexed 1 Inch Lifts 10x
Flat Back Series Hydrant L Foot Flexed 1 Inch Lifts 10

Stretch:
IT Stretch at the Barre R leg, Back Flat 20secs
IT Stretch at the Barre R leg, Nose to Knee 20secs
IT Stretch at the Barre L leg, Back Flat 20secs
IT Stretch at the Barre L leg, Nose to Knee 20secs

Core:
Leg Extension, Vertical to Parallel 20x
Oblique Crunch Alternating R & L Leg Extensions 20x
Toe Touch 20x
Vertical Pelvic Lift 20x

Back Work:
Supine Twist R Side 20 secs
Supine Twist L Side 20 secs
Cobra 20 secs
Super man 5-10 secs 3x

Stretch:
Childs Pose 30secs
Dragon R Leg 30 secs
Dragon L Leg 30 secs

Click on the number below that corresponds to the week of training you’re in.

Week 10, Day 1

Warm Up
Tadasana
March 3 mins

Upper Body:
Downward Dog to Upward Dog 10x
Wide Arm Push Ups 20x
Bodyweight Triceps Dip 25x

Stretch:
Fish Pose 20 secs
Wheel 5-10 secs 3x

Lower Body:
Parallel at the Barre 1-Inch Lifts 20x
Parallel at the Barre 1-Inch Lifts Feet in Releve 20 x
Parallel at he Barre 1-Inch Lifts Alternating Releve 20 x
Elevated Lunge at the Barre 1-Inch Lifts Right (R) Leg Base 20x
Elevated Lunge at the Barre 1-Inch Lifts Left (L) Leg Base 20x

Stretch:
Forward Bend 20 secs
Calf Stretch at the Barre R Leg 20secs
Calf Stretch at the Barre L Leg 20secs

Glute Work:
Ski Slope at the Barre 1 Inch Lifts R Leg Turned Out 20x
Ski Slope at The Barre Soft & Press R Leg Turned Out 20x
Ski Slope at the Barre 1 Inch Lifts L Leg Turned Out 20x
Ski Slope at the Barre Soft & Press L Leg Turned Out 20x
Wide V at the Barre, Facing Barre 1 Inch Lifts in Releve 25x

Stretch:
Neutral Stretch at the Barre, R Leg, Back Flat 20 secs
Neutral Stretch at the Barre, R Leg, Back Rounded 20 secs
Neutral Stretch at the Barre, L Leg, Back Flat 20 secs
Neutral Stretch at the Barre, L Leg, Back Rounded 20 secs

Core:
Sprinter 25x x2
Twisting Windmill 25x x2

Back Work:
Cat and Cow 5-10x
1/2 Camel Alternating R & L Sides 6x each
Camel 5-10 secs 2-4x

Stretch:
Downward Dog 30 sec
Runners Lunge R Side 30 secs
Triangle R Side 30 secs
Downward Dog 30 sec
Runners Lunge L Side 30 secs
Triangle L Side 30 secs

Week 10, Day 2

Warm Up
Tadasana
March 3 mins

Upper Body:
Strict Push Ups 25x
Diamond Push Ups 25x

Stretch:
Cow Face Pose right (R) arm 20 secs
Cow Face Pose left (L) arm 20 secs

Lower Body:
Thigh Driver 10 reps 3x
Chair Pose at the Barre 1 Inch Lifts 25x
Chair Pose at the Barre 1 Inch Lifts in Releve 25x
Wide V at the Barre 1 Inch Lifts 20x
Wide V at the Barre 1 Inch Lifts 4 Up & 4 Down 20x

Stretch:
Figure 4 R Leg 30secs
Triangle R Side 30 secs
Figure 4 left leg 30secs
Triangle R Side 30 secs

Core:
Bicycles 50x
Mountain Climbers 25x

Back Work:
Cobra 20 secs
Snake R Side 30 secs
Snake L Side 30 secs

Stretch:
Downward Dog 30secs
Upward Dog 30secs
Childs Pose 30 secs

Click on the number below that corresponds to the week of training you’re in.

Week 11, Day 1

Warm Up:
Tadasana
March 3 mins

Upper Body:
Block Curl 40x
Arm Circles Counter-clockwise 20x
Arm Circles Clockwise 20x
Plank Hold 20 sec 2x

Stretch:
Eagle Arm Stretch R 20 secs
Eagle Arm Stretch R 20 secs

Lower Body:
Narrow V at the Barre 1 Inch Lifts, R Arm on the Barre 40x
Wide V at the Barre, 1 Inch Lifts, R Arm on the Barre 40x
Narrow V at the Barre 1 Inch Lifts, L Arm on the Barre 40x
Wide V at the Barre, 1 Inch Lifts, L Arm on the Barre 40x

Stretch:
Calf Stretch at the Barre, R Leg 20 secs
Calf Stretch at the Barre, R Leg 20 secs

Glute Work:
Flat Back Series at the Barre R Leg 1 Inch Lifts 20x
Flat Back Series at the Barre R Leg, Soft & Press 20x
Crescent Lunge at the Barre, R Knee to Floor, Arms in 5th 20x
Flat Back Series at the Barre L Leg 1 Inch Lifts 20x
Flat Back Series at the Barre L Leg, Soft & Press 20x
Crescent Lunge at the Barre, L Knee to Floor, Arms in 5th 20x

Stretch:
Side Stretch at the Barre R Leg 20 secs
Dancer Pose at the Barre R Leg 20 secs
Side Stretch at the Barre L Leg 20 secs
Dancer Pose at the Barre L Leg 20 secs

Core:
Jui Jitsu Sit Ups 25x
Elbow Side Plank 1 Inch Lifts, L Arm 15x
Elbow Side Plank 1 Inch Lifts, L Arm 15x
Elbow Plank Twist 25x

Back Work:
Superman 20 secs
Upward Dog 20 secs

Stretch:
Straddle Stretch R Leg, Feet Pointed 20 secs
Straddle Stretch L Leg, Feet Pointed 20 secs
Straddle Stretch R Leg, Feet Flexed 20 secs
Straddle Stretch L, Feet Flexed 20 secs

Week 11, Day 2

Warm Up:
Tadasana
March 3 mins

Upper Body:
Plank 20 sec hold 3x
Plank Twist 15x

Stretch:
Frog 20 secs
Snake R Leg 20 secs
Snake L Leg 20 secs

Lower Body:
Parallel at the Barre 1 Inch Lifts 40x
Parallel at the Barre, 1 Inch Lifts, Alternating Releve 40x
Parellel at the Barre, 1 Inch Lifts in Releve 40x
Narrow V at the Barre, R Leg 1 Inch Lifts 20x
Narrow V at the Barre, L Leg 1 Inch Lifts 20x

Stretch:
Runner Lunge right leg 20 secs
Hamstring Stretch right leg 20secs
Runner Lunge left leg 20 secs
Hamstring Stretch left leg 20secs

Glute Work:
Table Top R Leg 1 Inch Lifts 20x
Table Top R Leg Hydrant 20x
Table Top L Leg 1 Inch Lifts 20x
Table Top L Leg Hydrant 20x

Stretch:
Double Pigeon R Leg on Top 30 secs
Double Pigeon L Leg on Top 30 secs

Core:
Boat Pose 10-20 sec Hold 3x
Boat Pose Oblique Twist Alternating R & L 25x
Boat Pose 10-20 1x

Back Work:
Cobra 20 secs

Stretch:
Cobblers Pose 30 secs
Dead Bug Pose 30secs

Click on the number below that corresponds to the week of training you’re in.

Week 12, Day 1

Warm Up
Tadasana
March 3 mins

Upper Body
Ring Pulses 1 inch behind back 20x
Block 1 inch lifts, straight arms 20x
Block curls 20x

Stretch
Triceps and Shoulder Stretch 20 secs

Lower Body
Parallel at the Barre 1 Inch Lifts 40x
Parallel at the Barre, Soft & Press 40x
Parallel at the Barre 1 Inch Lifts 40x
Parallel at the Barre, Soft & Press 40x

Stretch:
Neutral Stretch at the Barre, R Leg 20 secs
Neutral Stretch at the Barre, L Leg 20 secs

Glute Work:
Demi Point Parallel at the Barre, R Leg 1 Inch Lifts 20x
Demi Point Parallel at the Barre 1 Inch Lift, R Leg Turned Out 20x
Demi Point Parallel at the Barre, L Leg 1 Inch Lifts 20x
Demi Point Parallel at the Barre 1 Inch Lift, L Leg Turned Out 20x

Stretch:
Runners Lunge Stretch, Elbow on the Inside of the R Leg 20 secs
Runners Lunge Stretch, Elbow on the Inside of the R Leg 20 secs

Core:
Oblique Crunch Alternating R & L Leg Extensions 20x
Vertical Pelvic Lift 20x

Back Work:
Cat & Cow 2-4x
Wheel 5-10 secs 2x

Stretch:
Downward Dog 30secs
Upward Dog 30 secs
Childs Pose 30 secs

Week 12, Day 2

Warm Up
Tadasana
March 3 mins

Upper Body:
New York City Ballet Push Ups 20x
Wide Push Ups 20x

Stretch:
Dolphin 30secs

Lower Body:
Wide V at the Barre, 1 Inch Lifts 40x
Lunge at the Barre, 1 Inch Lifts, R Leg 25x
Ski Slope at the Barre, 1 Inch Lifts R Leg 25x
Wide V at the Barre, 1 Inch Lifts 40x
Lunge at the Barre, 1 Inch Lifts, L Leg 25x
Ski Slope at the Barre, 1 Inch Lifts L Leg 25x

Stretch:
Barre Side Stretch R Foot Foot Flexed 20secs
Barre Side Stretch R Foot Pointed 20secs
Barre Stretch Dancers Pose R Leg 20 secs
Barre Side Stretch L Foot Foot Flexed 20secs
Barre Side Stretch L Foot Pointed 20secs
Barre Stretch Dancers Pose L Leg 20 secs

Glute Work:
Pretzel 1 Inch Lift R Leg 20x
Pretzel 1 Inch Lift L Leg 20x

Stretch:
Pigeon R Leg 20 secs
Pigeon L Leg 20 secs

Core:
Alternating Leg 1 Inch Lifts R Leg 25x
Alternating Leg 1 Inch Lifts L Leg 25x

Back Work:
Cobra (pictured below) 30 secs
Frog 30 secs

Stretch:
Straddle Stretch R Leg, Feet Pointed 20 secs
Straddle Stretch L Leg, Feet Pointed 20 secs
Straddle Stretch R Leg, Feet Flexed 20 secs
Straddle Stretch L, Feet Flexed 20 secs

Click on the number below that corresponds to the week of training you’re in.

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