BALLET BODY TRAINING SYSTEM I

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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BALLET BODY TRAINING SYSTEM I
  • 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...

  • CardioArms1

    Episode 2

  • 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.

  • 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.

  • Plié-Parallel II

    Episode 5

    Twist, scoop, tuck, and balance on one leg in 1st position plié relevé and second position parallel.

  • Variations in 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.

  • 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.

  • 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.

  • 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.

  • 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.

  • 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.

  • Long Lean Arms II

    Episode 12

    This workout uses a movement focus in various angles to challenge and sculpt the arms and shoulders.

  • 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.

  • 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.

  • 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.

  • 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.

  • 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.

  • 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.

  • 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.

  • 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.