YOUR PRINCIPAL PLAN.
BIGGEST GOAL Plan Overview
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)!
Goals & Strategy
CoreStrength
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.
Hip & Core Strength
Foot & Ankle L1P2
Kniaseff Floor Barre for Turnout Ex1-4
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
TO BE EXCELLENT TO BE THE EXCEPTION. SOMETIMES REQUIRES YOU
Let’s reach those goals! You’ve got this.