20 – From Head To Toe Academy

Foam Roll and Stretch. Recovery Class

Feel free to adapt it in a way that works best for you – everyone’s body and energy levels are a little different. Some days you might want to raise your heart rate right away, other times it’s perfectly fine to begin with just the mobility and activation work, then pick up the pace afterward.

Prehab series: Low Leg: Shins & Achilles.

This session focuses on two of the most common lower leg issues in Irish dancers: Achilles tendonitis and shin splints. Fran guides you through a series of preventative exercises designed to build strength, improve mobility, and reduce load on the Achilles and shins.

Ideal for dancers dealing with tightness, discomfort, or early signs of irritation
No fancy equipment needed – just a mat and a small step or block
Perfect as part of a warm-up, cool-down, or weekly prehab routine

Stay consistent and get ahead of injuries before they start!

Low Leg Prehab PDF

Posture Program. Class 4: Core Strength.

Posture Program. Class 7: Carriage Strength.

A Cooldown & gentle stretch with Maggie

Backstage with Maggie brings a gentle cooldown and stretch. Check out how to pros take care of their bodies and recover.

Toe Height Program. Class 3. Mobility.

Once you have an understanding of how to get into a high toe position, now we work on the mobility of the ankle if it’s not quite there yet.

Toe Height Program. Class 5. Static Strength!

6 exercises to strengthen all of the areas you need for Irish Dance Toe height! The feet, low legs, glutes & hamstrings! Have a step or yoga block and a theraband ready.

Duration: 20