Archives: Programs Plans

Looking to get into the middle splits or been trying for years and just not quite getting there? Then why not learn from the best! This 6 week flexibility program has been carefully curated to not just get you into the middle splits quickly and injury-free but to keep your strength while you do so.With […]

Looking to get into the side splits or been trying for years and just not quite getting there? Then why not learn from the best! This 6 week flexibility program has been carefully curated to not just get you into the side splits quickly and injury-free but to keep your strength while you do so. […]

Gain strength & flexibility safely and progressively over 12 weeks with these hand picked Train Like a Ballerina workouts from Louisa! This program is perfect for dancers returning to stage or studio after time off or anyone looking to dramatically increase their strength and flexibility, remain lean, strong and shed a few kilos. The workouts […]

The body of a ballerina is a piece of artwork, it must be sculpted. The Lean and Strong program has been carefully designed for just that. To sculpt the lean, defined, strong, body of a ballerina. But we did not say it would be easy! Good things take time and a strong supple ballerina body […]

Are you a dancer how who has had time away from the studio or stage and looking to not only come back, but come back stronger? Then this is the program for you! Home or in studio this strength and conditioning program has been carefully curated for pre-professionals to professionals to ensure you progressively build […]

Have you ever struggled with your turn out, been told your external rotation will never increase or been sitting in lengthy stretches for hours yet your turn out has shown no improvement? Holding your turn out requires not only muscle & joint flexibility but also muscles strength. You don’t just need to know the correct […]

Welcome to Ballerina Bootcamp! This program is focused on strengthening and conditioning for intermediate to advanced levels. All of the workouts in this program are carefully crafted to increase stability, core strength, coordination, and stamina. It’s perfect for dancers and non-dancers who are looking to enhance their technique with conditioning and cross-training as well as […]

TLB master trainer and professional ballerina from the American Ballet Theater Katie, brings you an incredible 8 week strength and conditioning program with equipment! Focusing on full-body conditioning and coordination while incorporating new and essential tools. This program includes workouts using a stability ball, small weights, and a chair, as well as classic Katie body […]

Weight training has countless incredible benefits, but just like anything new it can be scary to get started. The fear of so many ballerina’s and women globally is that lifting weights will bulk your muscles. This is simply not true! So we’ve designed a 4 week program for dancers and non dancers, entirely home based […]