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Week 1
- Build Strength of the feet, Barre drills establishing correct technique
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Week 2
- Building Foot Strength, Barre drills and challenging Centre work with a focus on stamina and many repetitions.
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Week 3
- Increased intensity of Barre Drills, challenging centre work and intrinsic foot work.
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Week 4
- Continuing from week three, we build the demanding drills, ending with the challenging Improver Centre with many repetitions.
The Strong Pointe Advanced Plan
outline
Welcome to The Strong Pointe Advanced Plan
The Advanced level of the Strong Pointe Plan, we focus on building a strong foundation through targeted feet exercises to develop the intrinsic muscles of the feet. This includes simple but effective exercises that activate and strengthen the arches and toes, laying the groundwork for future pointe work.At the barre, you will learn basic drills that train the muscles of the lower legs, improving stability and preparing you for more advanced work. With this plan you’ll eliminate decision paralysis, ensuring a clear path toward your goals through consistent practice. Let’s get going and get strong on pointe.
Plan Breakdown
Take a look at the plan breakdown below and get started today!
Week 1 Classes
In this lesson we will be working with Aimme Higgs, amazing dance physio therapist. We will be making sure our feet and ankles are equipped for the pointe exercises coming our way. We will work on our foot and ankle intrinsic muscles.
In this lesson, we will be working the intrinsic muscles of the feet with strengthening, targeted exercises then progressing into barre drills and high repetitions working to fatigue.
Today it gets tough, we will work on the conditioning of the feet and lower legs with these pointe barre drills. If you can’t get through everything initially don’t worry! You will get there.
Today, we will do an entire barre together on pointe. Barre on pointe is much more challenging than you expect. Fondu, in particular, is a challenge. Focus on the lift in the body, lifting out of the legs, allowing your core to guide you.
This lesson is designed to really challenge your strength and stamina of your pointe work. Simple exercises but challenging in the repetitions. Let’s go!
Now we will increase the load. In the centre, with more one legged rélevés and centre drills. Let’s dive in.
Week 2 Classes
Let’s start the feet off right with these key intrinsic feet exercises. You can’t underestimate the power of these exercises for pointe work and overall technique. let’s dive in!
Today it gets tough, we will work on the conditioning of the feet and lower legs with these pointe barre drills. If you can’t get through everything initially don’t worry! You will get there.
In this lesson we will be working on Pointe Barre Conditioning drills. Make sure here we don’t sit into the feet. Every movement we do, lift out of the legs. Avoid sinking into the legs, keep the core engaged.
Now we dive into the centre. These exercises are simple in theory but challenging to execute correctly. Here will understand how the body helps with the lightness in the legs. We will do many repetitions, working to fatigue building stamina of the muscles and strength.
This lesson is designed to really challenge your strength and stamina of your pointe work. Simple exercises but challenging in the repetitions. Let’s go!
We are back with Aimee once again. Now, I am working on finding balance quickly, jumping from one foot to another and finding stability. When wearing pointe shoes, it’s key to keep training the stability in the ankles. Pointe shoes are an unstable service being slightly raised off the ground. The stronger we are the better.
Week 3 Classes
In this lesson we will be doing a solid foot workout to train the toes, whole foot and ankle. A staple for all dancers to do for strong feet in preparation for pointe.
In this lesson we will be working on Pointe Barre Conditioning drills. Make sure here we don’t sit into the feet. Every movement we do, lift out of the legs. Avoid sinking into the legs, keep the core engaged.
Today it gets tough, we will work on the conditioning of the feet and lower legs with these pointe barre drills. If you can’t get through everything initially don’t worry! You will get there
Today, we will do an entire barre together on pointe. Barre on pointe is much more challenging than you expect. Fondu, in particular, is a challenge. Focus on the lift in the body, lifting out of the legs, allowing your core to guide you.
This is a challenging day. There are a lot of repetitions which involve pushing stamina and strength of the legs. Really focus on the core and arms lifting out of the legs.
The most challenging lesson of the plan. We will work on vaganova pointe exercises in the centre. These will take a lot of practice. If you can’t do all of them right away, you can practice some on flat and work your way up.
Week 4 Classes
Within this Advanced Pointe Course we will be tackling the barre drills. These are tough and will work you to fatigue. Don’t worry if you can’t get through all the repetitions initially. You will get there!
. Today it gets tough, we will work on the conditioning of the feet and lower legs with these pointe barre drills. If you can’t get through everything initially don’t worry! You will get there
Today we will be upping the intensity with a similar class to the above but slightly more challenge involved with more repetitions. This class will include more work on one leg, which is a new level of strength to achieve
Today, we do the same. These exercises are simple in theory but challenging to execute correctly. Here will understand how the body helps with the lightness in the legs. We will do many repetitions, working to fatigue building stamina of the muscles and strength.
Today, we will work on vaganova pointe exercises in the centre. These will take a lot of practice. If you can’t do all of them right away, you can practice some on flat and work your way up.
One last time! We will work on vaganova pointe exercises in the centre. These will take a lot of practice. If you can’t do all of them right away, you can practice some on flat and work your way up.
Meet your ballet teacher
Founder: Isabella is the youngest and first British graduate to join the Vaganova ballet academy at 15 years old. Working to become top of the school. Isabella was a soloist with Mikhailovsky and Eifman ballet before returning to London and discovering her passion for teaching. Isabella founded BWI as a way for dancers globally of all levels to get the detailed vaganova training as well as conditioning they desire to take their ballet to new levels.
What You’ll Learn
Our Strong Pointe Advanced Plan
- Connect with the intrinsic muscles of the feet
- Build Strength in the feet
- Build Strength and Stamina in the legs
- Learn accurate techniques for pointe
- Learn how to hold your core and upper body when in the centre
- Challenging centre drills
Pricing
Each tier offers something very special. Let’s dive in and see which plan will best suit your needs and take 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 plans
Take a look at our related plans
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
5 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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