BALLET BODY TRAINING SYSTEM I
6 Seasons
Follow this 6 month periodized training program based on principles of progression, adaptation, and overload to get the best results using the Ballet Body workouts. This system uses over 75 workouts to help you achieve the "Ballet Body" inspired physique.
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15:04Episode 1
Round Back Plank
Episode 1
This segment will challenge your strength and fluidity with planks, down-ward facing dog, and variations that require working from neutral to rounded spine. This segment deeply engages the core muscles while challenging the upper body muscles to stabilize and hold the body through undulating move...
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14:32Episode 2
CardioArms1
Episode 2
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17:10Episode 3
Accent de Trois I
Episode 3
This 3 count segment focus transitions from plies and parallel to diagonal fold-over. Work from higher to lower levels in thigh work while sitting back deeper and further from the barre in glute work all within segments of three.
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12:54Episode 4
Leg Hip Isolations I
Episode 4
This workout will improve a dancer’s layouts, developpés, and extensions, but for everyone at any level this is an incredible workout for isolating the hips and legs to build strength while sculpting the quadriceps.
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24:34Episode 5
Plié-Parallel II
Episode 5
Twist, scoop, tuck, and balance on one leg in 1st position plié relevé and second position parallel.
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12:43Episode 6
Fold-Over I
Episode 6
Give your glutes 100 % of your attention with this non-stop segment performing leg lifts, variations in fold-over, and fold-over tucks at the barre.
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16:02Episode 7
Bridge at the Wall I
Episode 7
Work the hamstrings and glutes with this non-stop workout performing lifts, tucks, and tilts with the hips while pressing the feet into the wall for resistance in bridge position.
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13:54Episode 8
Variations in Half- Roll Down
Episode 8
A great way to strengthen and challenge the abs and back together with Variations in Half-Roll Down. Maintaining the intense scooping of the naval towards the spine for this non-stop 14 minute workout will tighten, strengthen, and firm your belly fast.
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16:12Episode 9
Glute work on the Mat: I
Episode 9
This segment is dedicated to working your backside with continuous movement and holds in quadruped position on the mat.
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11:35Episode 10
Mat Work on Water: Triceps/Shoulder Focus
Episode 10
This segment flows from downward-facing dog and planks into tricep push-ups and holds. Tricep work alternates with side plank and plyometric plank jumps to work the shoulders and core in this segment set in the serene background on the water.
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17:14Episode 11
Dancing Side Plank I
Episode 11
“Dance” in side planks using fluid movements to gracefully work the body while holding variations of side plank. This segment does not have music, however, it definitely helps to perform to your favorite songs.
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24:06Episode 12
Long Lean Arms II
Episode 12
This workout uses a movement focus in various angles to challenge and sculpt the arms and shoulders.
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16:21Episode 13
Ab tightener I
Episode 13
This is a crunch-free workout to tighten and pull in the abdominal wall like corset by working the Transverse Abdominis.
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15:02Episode 14
Bridge Sequence I
Episode 14
Lay down on the mat to isolate the hamstrings and glutes with flexed, neutral, and relevé foot positions and leg lift sequences in bridge position.This segment perfectly compliments standing lower body workouts.
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14:55Episode 15
Basic Series II: Core
Episode 15
The Basics II series offers progression to the next level from Basics I with foundational strengthening exercises integral to Ballet Body training.
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15:51Episode 16
Basic Series II: Upper body
Episode 16
The Basics II series offers progression to the next level from Basics I with foundational strengthening exercises integral to Ballet Body training.
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12:55Episode 17
Basic Series II: Plié and Parallel Thighs
Episode 17
The Basics II series offers progression to the next level from Basics I with foundational strengthening exercises integral to Ballet Body training.
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20:41Episode 18
Variations in Pretzel I
Episode 18
This segment targets the hamstrings and glutes with a slight emphasis on the outer hips and quadriceps with unique twists and variations of pretzel at the barre.
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11:33Episode 19
Basic Series II: Fold Over
Episode 19
This basic workout series highlights the foundations of Leah Sarago’s Ballet Body signature lower body workouts. This instructional workout is great to learn form, build strength, and sculpt the muscles to achieve the long and lean physique like a dancer’s body.
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10:59Episode 20
Circle the Hips I
Episode 20
Move the hips non-stop in this segment that uses semi and full circle motions to force the quadriceps to contract and stretch simultaneously. Circle your hips in barre squats, parallel position, and first and second plie positions to elongate and sculpt long and lean thighs.