Introduction
Class outline
About this class:
Foam rolling is a game-changer for dancers when it comes to recovery, mobility, and overall performance.
As dancers, we need to be both strong and flexible, two qualities that can be compromised if our muscles become overly tight and restricted.
Without proper recovery methods, tension builds up, limiting our mobility, increasing stiffness, and even leading to imbalances that can hinder both strength and flexibility.
By incorporating foam rolling into your routine, you’re helping to release tightness in the muscles and fascia, improve blood flow, and restore elasticity to your tissues.
This increased mobility allows you to access a greater range of motion, which is essential for everything from high extensions to deep pliés. When your muscles are supple and free from restrictions, you can push your strength in class and workouts without feeling like your body is fighting against you.
Foam rolling also plays a crucial role in injury prevention. When muscles are tight, they become more prone to strain, and joints can experience unnecessary stress. Regular rolling helps keep your body in balance, reducing soreness and promoting quicker recovery between intense training sessions. This means you can train harder, more consistently, and with less risk of overuse injuries.
For dancers, maintaining flexibility isn’t just about passive stretching—it’s about ensuring the muscles are healthy, responsive, and able to work efficiently. Foam rolling is one of the simplest yet most effective ways to maintain that balance, keeping your body primed for both strength and fluidity. The more you prioritize recovery, the more freedom you’ll have to express yourself fully in your dancing.
Meet Your Teacher
Isabella trained at The Royal Ballet School and then became the first British girl to join the Vaganova Ballet Academy in Saint Petersburg at 15 where she studied for 4 years. She joined the Mikhailovsky Ballet in Russia as a soloist and later danced with Eifman Ballet. Isabella then founded BWI and is working with dancers worldwide to help them achieve their goals.
What you’ll learn:
- Injury Prevention
- Mobilise Muscles & Fascia
- Keep Any Scar Tissue Loose
- Improve Flexibility & Mobility
- Improve Mood & Energy
- Build a Recovery Routine
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
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Take a look at our related classes.
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Introduction
Floor Barre Drills
Theraband Drills
Turning Drills At The Barre
Centre Drills
Isabella’s Expert Tutorials
Your Practice Time! Let’s Tie All The Turns Together
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
5 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
5 minute
7 minutes
9 minutes
7 minutes
8 minutes
7 minutes
7 minutes
4 minutes
7 minutes
3 hours
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
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, challenging centre work and intrinsic foot work.
Continuing from week three, we build the demanding drills, ending with the challenging Improver Centre with many repetitions.
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, Centre work and intrinsic foot work.
Continuing from week three, we build the demanding drills, ending with the challenging Improver Centre with many repetitions.
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