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Introduction
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Lower Body + Core30:00
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Upper Body25.00
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Lower Body + Core30:00
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Full Body Power25:00
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Mobility25:00
Course outline
About this strong dancer programme.
Ruben De Monte brings The Strong & Mobile Programme is a curated series of five targeted classes — Lower Body + Core, Upper Body, Lower Body + Core 2, Full Body Power, and Mobility — designed to strengthen every area a dancer needs to excel.
Each class combines intelligent strength work, dancer-specific biomechanics, and mobility training to help you build a body that supports technique rather than limits it.
This programme moves beyond “generic workouts” and gives dancers a structured way to build real, functional strength that directly translates to the studio
Pilates workout breakdown.
This session builds the essential foundation every dancer needs: strong, stable legs and a deeply connected centre. You’ll train the glutes, hamstrings, quads, calves, and deep abdominals using controlled, loaded patterns that mirror the demands of ballet. The focus is on improving pelvic stability, ankle resilience, and lower-body endurance so your relevés feel more supported, your jumps feel lighter, and your adage work becomes easier to sustain.
A dancer’s upper body should be both expressive and strong — and this class develops exactly that. Through targeted back, shoulder, and arm strength work, you’ll learn how to create a lifted, open posture without gripping or tension. Loaded pushing and pulling patterns rebalance the shoulder girdle and strengthen the muscles that support épaulement, port de bras, and turning stability. By improving upper-body endurance and alignment, you’ll feel more freedom in your artistry and more power in your technique.
This progression class increases complexity and challenge by integrating deeper ranges, heavier load, and dynamic patterns. You’ll train single-leg stability, rotational control, and core-to-foot connection — all crucial for clean pirouettes, powerful allegro, and controlled développés. This session builds on your foundation, teaching your body to maintain turnout and alignment under greater demand. Expect to feel more connected, more resilient.
This class is designed to build explosive strength and dynamic control, helping dancers move with speed and clarity without sacrificing precision. You’ll combine full-body strength exercises that improve jump height, reaction time, and landing mechanics. .
This class develops active, supported flexibility using controlled, loaded mobility work. You’ll strengthen your hips, spine, and ankles through their full range, helping you achieve higher extensions, deeper pliés, and more freedom in your movement. By building strength at your end ranges, you improve control, reduce injury risk, and create flexibility that truly supports your ballet technique.
Meet your ballet teacher.
Ruben De Monte is an internationally recognised ballet artist known for his powerful technique, dynamic artistry, and refined coaching style. Trained at the highest level and performing with leading companies across Europe, Ruben brings a rare combination of professional experience, anatomical understanding, and an eye for detail that transforms dancers quickly and sustainably. His coaching focuses on clean mechanics, musicality, and developing strong, intelligent technique that supports long-term growth — whether you’re training for auditions, refining your artistry, or stepping into a more advanced level of your dancing.
What you’ll learn.
Develop balanced, functional strength that supports your whole body, helping you move with more ease and control throughout long classes and rehearsals.
Improve posture and alignment, allowing you to maintain lift and stability without unnecessary tension or strain.
Increase muscular endurance, so your body stays consistent and responsive from warm-up to final run-through, not just at the start of class.
Reduce fatigue and overuse, building the resilience needed to handle high training loads without feeling worn down or depleted.
Enhance overall power, coordination, and body awareness, giving you the physical foundation to express artistry with confidence and efficiency.
Who is this for?
Dancers who want to build strength to support their technique, posture, and overall performance quality.
Those seeking better endurance and less fatigue during class, rehearsals, and long training days.
Dancers wanting to introduce strength training into their routine
Anyone wanting to improve stability, mobility, and body awareness to feel more confident and capable in their dancing.
Who is this not for?
Dancers currently managing acute injuries or conditions that limit weight-bearing or strength work.
Complete beginners who have not yet established foundational technique or body awareness.
Those who are pregnant or postpartum unless cleared for loaded strength training and experienced with it.
Anyone looking for a ballet-style workout rather than structured a strength session.
Individuals seeking gentle, low-intensity movement instead of a programme designed to build measurable strength.
Pricing.
Each tier has something very special to offer. Let’s dive in and see which plan will suit your needs best taking your ballet to the next level!
Corps
Watch anytime and anywhere.
- Access to Online Studio Classes
- Live BWI Classes & Recordings
- Access to Online Studio Plans & Courses
- Direct communication with Isabella and the Principal team to discuss goals
- New personalised plan every 8 weeks
- Personalised video where the BWI team walks you through your plan
Soloist
Expect a greater understanding, detailed lessons and big progress.
- Access to Online Studio Classes
- Live BWI Classes & Recordings
- Access to Online Studio Plans & Courses
- Direct communication with Isabella and the Principal team to discuss goals
- New personalised plan every 8 weeks
- Personalised video where the BWI team walks you through your plan
Principal
Structured plans made just for you by Isabella along with direct communication with her.
Isabella will help you reach your desired goals. This gets results.
If no spots, contact us to be put on the waitlist.
- Access to Online Studio Classes
- Live BWI Classes & Recordings
- Access to Online Studio Plans & Courses
- Direct communication with Isabella and the Principal team to discuss goals
- New personalised plan every 8 weeks
- Personalised video where the BWI team walks you through your plan
Related courses.
Take a look at our related courses below.
LOWER BODY + CORE
UPPER BODY
.LOWER BODY + CORE
FULL BODY POWER
MOBILITY
5 minute
7 minutes
9 minutes
7 minutes
8 minutes
7 minutes
7 minutes
4 minutes
7 minutes
3 hours
Introduction
Barre Drills
Fouettés At The Barre
Centre Drills On Flat
How To Use Your Back And Core
Pointe Shoes : Starting Well In Your Fouettés
Different Types Of Fouettés
Starting And Finishing Well
Where Should We Spot
How To Gain Speed
Mastering 32 On Pointe
Practice 32 With Us
Level 1: Commonly injured area, demanding rep evolving. Arabesque and overuse settle quickly, muscle spasms, pathology to disc or bony structures like stress fractures, over use, lack of rest, lack of strength in back and core. 2. Importance of mobility of tx, can limit function of other areas, load transfer. 3. Controlling use of thoracic extn. 4. What is the core, common beliefs, 360 degree support, crunches, deeper muscles. 5. Anti extension scissors. 6. POS, learning to use the glutes with the back and closing the pelvis for support. 7. Working in box plank, dissociation. 8. Requirement for good hamstring length and effect on pelvis. 9. Working the side of our body, anti lateral flexion. Sh girdle, obliques, glutes. 10. Working the glutes for endurance in functional dance positions, dissociating from the back. 11. Working in functional compound movements.
Achievements from level 1, tx mobility, activation of core 360. 2. Isolating lumbar spine extension, activating the muscles that support this. 3. Isolating the sh girdle, ability to ‘get shoulders down’ and connect the core. 4. Progressing the deadbug to straight leg and opp arm, longer levers and increased time under tension. 5. Combining 2 core areas in one exercise. 6. Glute max in more functional position. 7. Progressing deadlifts, compound, multiple muscle groups, correct alignment, dissociation.
Learning objs from L1 and 2, mobilise all areas of your spine, what core is and how to find, L3 turns up the intensity to challenge you more and build more resilience. 2. Combining upper and lower back with scap stability, glutes on. L3 aiming to combine many muscle groups. 3. Reflecting on RA and TrA isolation, coupling these together, with increased intensity, using both legs together. 4. Using plank work to allow our body to fire up the core under body weight, learning to shift weight from one side to the other in a controlled way. 5. Side plank for functional training of our supporting leg. How easy this then is in standing.
The importance of pre-fuelling
How to build balanced meals from your store cupboard
How to eat well on a budget
Hydration for performance and recovery
Post-training nutrition and recovery
The role of vitamins, minerals, and supplements
Answers to your most common nutrition questions .
How to shop like a performance nutritionist
5 minute
7 minutes
9 minutes
7 minutes
Introduction
Floor Barre Drills
Theraband Drills
Turning Drills At The Barre
Centre Drills
Isabella’s Expert Tutorials and practice
5 minute
7 minutes
9 minutes
7 minutes
8 minutes
7 minutes
7 minutes
4 minutes
7 minutes
3 hours
1 minute
7 minutes
9 minutes
7 minutes
8 minutes
7 minutes
7 minutes
4 minutes
7 minutes
3 hours
The primary goal of this plan is to develop and enhance technique by promoting progress in areas such as turnout, extensions, arabesque lines, foot strength, and pirouettes. Additionally, it aims to support the physical and mental well-being of dancers throughout the school term. Instead of focusing on intensity, the strategy emphasizes intelligent strength training and mobility. Each day targets a specific area of focus, allowing different muscle groups to rest and recover while engaging others.
Floore barre on wall
Happy Hamstrings
Foot and Ankle Injury Prevention
Turnout Stretch Class
Dancers Core
Full Body Stretch
Floor Barre For Developpe
10 Minute Abs
Barre Cardio
Intrinsic Foot Workout
Ballerina Cardio Blast
Positivity Stretch and Flow
Mat Madness Beat Mode
Level 1: Foundation & Mobility (Weeks 1–3)
This level is about waking up the body and preparing it for deeper flexibility.
You’ll focus on:
Gentle mobility drills for hips, hamstrings, and hip flexors
Myofascial release techniques to reduce tension
Introductory stretches with proper alignment
Perfect for complete beginners or anyone returning to stretching after a break. The key here is consistency — showing up and giving your body time to adapt.
Level 2: Active flexibility & Control (Weeks 4-6)
Now that your body is primed, we begin working on active flexibility and control.
You’ll focus on:
Longer hold times in foundational stretches
Chair- and block-assisted drills for depth and support
Active engagement of glutes, core, and legs to create true flexibility. Strengthening supporting muscles around the hips and pelvis. Dynamic stretches to build range and coordination
This level bridges the gap between flexibility and functional mobility — helping you go deeper with control, not force.
Level 3: Find your full range (Weeks 7-9)
You’ve done the groundwork — now it’s time to commit to your full range.
You’ll focus on: Combining mobility, strength, and alignment in full split practice. Holding deeper splits with the aid of props (chair, blocks, wall)
Exploring full range in front and middle splits
Flow-style sessions to connect and challenge your flexibility
Learning your new go-to splits maintenance routine
This level is about owning your flexibility. Whether you’re fully flat or still a few inches away, you’ll come out of this with a strong, safe, and sustainable practice to carry forward.
Floor Barre Core
Turnout Stretch Class
Dancers Core
Advanced Ballet Pointe Course L1
Turnout and Beats Conditioning
Arabesque Workout Advanced
Floor Barre with The Magic Circle
Advanced Stretch
Ultimate Back Workout
Foot & Ankle Dancer Injury Prevention L2
Mat Madness Challenge Day 7 – Turnout and stretch
Strength for Développé
Floor Barre on the Wall
Side Extensions and Mobility
Dancers Core
Foot & Ankle Dancer Injury Prevention L3
Strong Hips and Glutes
Advanced Barre
Floor Barre Core
Advanced Back Flexibility Training
Turnout and Beats Conditioning
Advanced Ballet Pointe Course L1
Grand Allegro Course
Audition Class Barre
Floor Barre Core
Turnout Stretch Class
Dancers Core
Advanced Ballet Pointe Course L1
Turnout and Beats Conditioning
Arabesque Workout Advanced
Floor Barre with The Magic Circle
Advanced Stretch
Ultimate Back Workout
Foot & Ankle Dancer Injury Prevention L2
Mat Madness Challenge Day 7 – Turnout and stretch
Strength for Développé
Floor Barre on the Wall
Side Extensions and Mobility
Dancers Core
Foot & Ankle Dancer Injury Prevention L3
Strong Hips and Glutes
Advanced Barre
Floor Barre Core
Advanced Back Flexibility Training
Turnout and Beats Conditioning
Advanced Ballet Pointe Course L1
Grand Allegro Course
Audition Class Barre
Floor barre Int
Confidence Boosting Full Body Stretch
Slider Core Workout
Intrinsic Foot Workout
Turnout Course L1
How to Improve Attitude and Arabesque
Floor Barre 2.0
Positivity Stretch and Flow
Foot & Ankle Dancer Injury Prevention L1P2
The Psoas Course L1
Turnout Course L2
Balance & Penché Ballet Class
Mat Madness Full Body
Stretches for Side Développé
Strong Jumps Workout
The Psoas Course L2
Stronger Pointe Course L1
Ultimate Back Workout
Floor Barre with The Magic Circle
Full Body Stretch Class
Hip & Core Strength for Extensions
The Psoas Course L3
Petit Allegro Course
Int Barre Focused on Strength & Extensions
Floor Barre on the Wall
Hip mobility and stretch
Foot & Ankle Dancer Injury Prevention
Core & Arms
Spinal mobility
Floor Barre for Développé
Ball the Wall Turnout class
Amazing feet course
Core
Long Hamstrings
Floor Barre on the Wall
Beg. Stretch
Amazing Feet Course L2&L3
Balance Course
Turnout Stretches
Floor Barre 2.0
Hip Manifestation Stretch
Beginner Pointe Course L1
Perfecting Pirouettes en Dehors
Barre Challenge Day 7
Centre Basics
Using the head, style and balance
Adage & strength
Vaganova ports de bras and linking steps
Relevé in the centre and pirouette prep
Walking, Pas balancé & rythym
Linking steps
Jumps
Practice week
Build Strength of the feet, Barre drills establishing correct technique
Building Foot Strength, Barre drills and challenging Centre work with a focus on stamina and many repetitions.
Increased intensity of barre drills and intrinsic foot work.
Continuing from week three, we build the demanding drills
Legs Legs Legs
Strength for développé
Turnout that Booty
Lower Legs of Steel
Lunge and battement
Core Power
Barre HIIT
Stretch and Recover
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