This challenge is designed to build flexibility the right way. That means improving mobility, reducing unnecessary tension, and building strength in your end ranges so your flexibility actually transfers to your dancing.
Here’s how to use it:
Step 1: Start with Tension Release
Begin with the foam rolling video.
This helps calm the nervous system and reduce protective muscle tone so your body is more receptive to mobility work.
You do not need to roll aggressively.
Slow, controlled pressure. Breathe. Let your body soften.
Step 2: Alternate Session A and Session B
You’ll rotate between Session A and Session B throughout the 28 days.
A simple structure could look like this:
• Monday – Session A
• Tuesday – Session B
• Wednesday – Recovery Flow
• Thursday – Session A
• Friday – Session B
• Weekend – Recovery Flow or rest
Aim for 4 to 5 training sessions per week.
Consistency matters more than intensity.
Step 3: Use the Recovery Flow Intentionally
The Recovery Flow is not a “bonus” video.
It supports circulation, restores movement quality, and helps your body adapt.
Use it:
• On lighter days
• After long dance practices
• During competition weeks
• Or whenever you feel tight and fatigued
