Natasha Arben - Plan 2

YOUR PRINCIPAL PLAN.

MADE FOR NATASHA ARBEN

Plan Overview BIGGEST GOAL

to perform in some capacity, to be able to dance en pointe, have all the different kinds of splits and to feel stronger and more stable in my own body!

GOALS IN THIS PLAN 1. Improve overall flexibility, (specifically hamstrings) 2. Enhance turnout and strength in hips 3. Strengthen core

OVERVIEW

Natasha enjoyed the previous plan but is currently recovering from intense dental surgery that has left her unable to practice fully. As requested, we will maintain the same goals while also adding a stronger focus on core strengthening. We will update the floor barre class and replace the wall barre class with a new one.

Additionally, we will continue with the well loved stretching classes but introduce new ones to provide a greater challenge.

TIME COMMITMENT This plan consists of 5 days of training, 1 hour each. Please make sure to warm-up before each session (try my Foam Roller Routine)!

Made for Natasha Arben - Plan 2

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Goals & Strategy Core Strength A strong core is essential for dancers as it provides the foundation for balance, stability, and control in movement. It helps maintain proper posture, enabling dancers to execute precise and fluid movements, particularly during challenging turns and extensions. With a well-developed core, dancers can better control their center of gravity, reducing wobbling or falling during spins, jumps, and balancing poses. This strength not only enhances the ability to perform multiple turns with consistency but also protects the body from injury by stabilizing the spine and hips during high-intensity movements.

Inner Thigh Strength Strengthening the inner thighs is essential for dancers as it enhances stability, control, and balance. The inner thigh muscles, known as the adductors, play a crucial role in stabilizing the pelvis and supporting leg turnout. Strong adductors help prevent injuries by reducing strain on the knees, hips, and lower back, which can be particularly vulnerable during intense dance routines. Furthermore, wellconditioned inner thighs contribute to more powerful jumps, smoother transitions, and greater control over leg extensions. By focusing on this area, dancers can improve their technique, achieve greater fluidity in their movements, and maintain longevity in their dance careers.

Made for Natasha Arben - Plan 2

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Schedule

DAY 5

DAY 4

DAY 3

DAY 2

DAY 1

1 HOUR

Hip & Core Strength

35 min

Foot & Ankle L1P2 35 min

Kniaseff Floor Barre for Turnout Ex1-4 70 min

Floor Barre for Développé 30 min Get your Splits - L1D5 - Front Splits 27 min Ball on Wall Turnout Class 20 min Inner Thigh Workout 20 min Hip Stretches 15 min Back Stretches 15 min Mat Madness Day 1 Core 20 min Full Body Stretch Class 40 min

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Final Notes EQUIPMENT

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

INTERACT WITH ISABELLA

Send your scheduled feedback here along with any questions or queries you may have along the way.

With this link you have the ability to send audio, video or text message to Isabella easily without any worries of sending large files. You can send up to 5 minutes!

Get in touch anytime.

Enjoy Natasha! x

Made for Natasha Arben - Plan 2

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