Nadia Fledermaus - Plan 1

YOUR PRINCIPAL PLAN.

MADE FOR NADIA FLEDERMAUS

Plan Overview BIGGEST GOAL

I want to reach professional level and stand on stage!

GOALS IN THIS PLAN 1.Enhance extensions 2.Increase turnout 3.Improve flexibility OVERVIEW Nadia began ballet as an adult approximately a year and a half ago and quickly fell in love with the art form. Her training has expanded to four sessions per week, each lasting two hours. However, her private teacher is currently engaged in performance projects, so Nadia will be returning to open classes for the time being. We are delighted to welcome her to the Principal Membership tier, where she will receive personalized guidance and structured support to further refine her technique and continue progressing with confidence. Nadia's current ballet level is best described as advanced beginner to early intermediate. She demonstrates strong musicality and balance and is highly motivated to advance her skills. In addition to her ballet training, she regularly attends stretching classes at a studio. This plan will build on her strong foundation, focusing on refining her technique and developing strength and control.

We will first look at strengthening her turnout by incorporating different floor barre classes into her schedule. Floor barre is a fantastic tool to help her feel the wrapping sensation of turnout and refine her technique while building key ballet muscles, including the core, inner thighs, glutes, and overall body alignment. We will also enhance her turnout, which is essential for leg strength, by strengthening the deep hip rotator muscles and combining this with flexibility in the glutes. This improved turnout and body alignment will aid in increasing her extensions, as a properly positioned pelvis is crucial for feeling the connection and unlocking a higher range. Additionally, we will focus on strengthening the inner thighs, core, and hamstrings while increasing flexibility in the hips, hamstrings, and inner thighs to assist with extensions. To further enhance flexibility, we will combine passive and dynamic stretches to unlock greater range.

Made for Nadia Fledermaus - Plan 1

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TIME COMMITMENT This plan includes 5 days at 1.5 hours each. Please make sure to warm-up before each session (try my Foam Roller Routine)!

Goals & Strategy Strength & Flexibility For Extensions A key strategy for improving strength and flexibility for extensions in dancers is combining targeted strength training with active stretching. To build the muscle strength necessary for higher and more controlled extensions, dancers can incorporate exercises focusing on the hip flexors, glutes, and core. Strengthening these areas supports better control and height in leg extensions. Simultaneously, active stretching techniques such as dynamic stretches help to increase the flexibility of the hamstrings, hip flexors, and adductors. By consistently balancing strength with flexibility exercises, dancers can achieve greater height, control, and fluidity in their extensions.

Floor Barre for Turnout Now whilst conditioning is great, we don’t want to overwork the hip flexors. We want to understand how to use the inner thighs and deep rotators to maximise turnout and hold turnout whilst moving. Extensions will also improve greatly when the turnout is better. For example going from side to front, if we sit in the supporting leg when changing position, this will make the leg go lower. By supporting turnout working optimally the working leg can be freer.

Core Strength A strong core is essential for dancers as it serves as the foundation for balance and quick movements. The core provides stability and control, allowing dancers to maintain proper posture and alignment during complex movements.. Additionally, a strong core reduces the risk of injury by supporting the spine and pelvis.

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Schedule DAY 1

PART 1

Floor Barre For Développé 30 min Pilates for Dancers - Day 1 Core 20 min

DAY 4

DAY 3

DAY 2

Extensions Course L1 30 min

Extensions Course L2 30 min Psoas Course - All 60 min

Floor Barre Core 30 min Int Barre Focused on Strength & Extensions 45 min Intermediate Hip Stretches 15 min Floor Barre On The Wall 30 min Turnout and Beats Conditioning 30 min Turnout Stretch Class 30 min

DAY 5

Int. Ballet Barre 40 min Intermediate Centre - Home Friendly 25 min Positivity Stretch and Flow 30 min

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Final Notes EQUIPMENT

Follow this link for all the equipment you’ll need!

INTERACT WITH ISABELLA

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Get in touch anytime.

Enjoy Nadia! x

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TO BE EXCELLENT SOMETIMES REQUIRES YOU TO BE THE EXCEPTION. Let’s reach those goals! You’ve got this.