Back Leg Extension

This class can be used as part of your warm-up before dance to activate the right muscles, or as a standalone session outside of the studio. You can also follow it as part of the full 4–6 week Back Leg Extension Program to build strength, mobility, and control over time.

Key Points

If your back leg sinks, it is not just a flexibility issue.
Your glutes need to be strong enough to hold alignment.
Your quads help prevent the knee from bending or dropping.
Your calves and ankles help you stay lifted and maintain toe height.

Only add weight if you can maintain good alignment and control.

Stay consistent and prioritise quality over rushing through reps.

Please also find a PDF of progressions for this program. Let us know if you have any questions at all.

 

Back leg extensions PDF

28 day flexibility challenge: Release Tension Release

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

Stamina with Coach Fran. Class 1!

Before you do anything else, give this a go!

MARK DOWN how many reps of the double jump burpee you completed in 60 seconds, so you can see how much you’ve progressed in a couple weeks. Also take note of how your legs feel throughout! Remember it’s your ability to be able to focus on and control your technique without the fatigue taking over that’s just as important 🙂

*If you want to REALLY challenge yourself*

Take 2 – 3 minutes rest after completing your max Double Jump Burpee reps, and repeat… Aiming to maintain (or even beat) your previous number!

*A great time to do this training could be at the end of a training session or dance class.

Stamina PDF

 

Turnout Anatomy!

If you’re anything like me, you are a visual person and seeing the bones & muscles work will be helpful in learning more  about turnout and how to maximize it. I think this particular video is more for some of our older dancers 12+ as well as parents and teachers of course. Please give me a shout if you’ve any questions. And please find a couple references below and further reading..

IADMS paper..

https://iadms.org/media/3597/iadms-resource-paper-turnout-anatomy.pdf

I also love the work of Lisa Howell from The Ballet Blog – she has great resources when it comes to teaching turnout to very young dancers..

Training Turnout in Tiny Dancers

The visuals used during the video are from the Visible Body app – highly recommended to learn everything anatomy!

Progressive Muscle Relaxation Meditation

I’ve found this relaxation technique to be one I come back to often. Research has shown a range of benefits, including better  sleep – the ultimate form of rest and recovery – as well as easing stress and anxiety. Practicing being relaxed might sound easy enough but in reality it can take some dedication.

I highly recommend that you start cultivating calm now so that when your important competition comes along you are well prepared!

Restmas. Class One. Breathwork & Neck & Shoulders.

Welcome to the start of winding down and reset season. There’s very little movement in this class so for some of you it will be different, super important to learn to breathe properly – it really is the mother of mobility as well as finding calm. Grab a theraband and blocks if you have them. Enjoy!