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Introduction
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Introduction with Zoe2:00
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Day 1 – Core Activation and Understanding your Deep Core20:00
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Day 2 – Posterior Chain Activation – Glutes, Hamstrings, and Lower Back20.00
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Day 3 -Lateral Core and Side Body23:00
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Day 4 – Turnout and Hip Alignment20:00
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Day 5 – Posture: Placement and Strength20:00
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Day 6 – Spinal Mobility and Strength20:00
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Day 7 – Full Body Integration20:00
Course outline
About this pilates course.
7-Day Pilates for Dancers: Unlocking Technique and Mastering Movement
This course is designed for dancers who want to deeply understand the technical aspects of
Pilates and how they can be applied to enhance their ballet training or performance. The focus will be on mastering the key techniques and principles of Pilates to build strength and alignment.
Each day of the course will break down specific muscle groups, teaching dancers how to execute exercises with precision and intention. By the end of the program, dancers will have a comprehensive toolkit of technical knowledge to incorporate into their practice, ensuring better performance and injury prevention.
Zoe’s main passion as an instructor is teaching Pilates in a very technical and detailed manner.
Every Pilates instructor has the same basis of exercises, but what sets the experience for students apart is how the engagement is coached, explained, and cued. The power of Pilates comes from the internalisation we find through the movements – but it’s hard to find without specific guidance.
Unlocking this awareness unlocks a whole new realm of stability and strength within ballet – this is why when Pilates was created it was widely used by ballet dancers – the results can be incredible with the right coach delivering the knowledge. Pilates is at its peak globally, however it is only transformative when cued and taught correctly. It is centred around the different powerhouses in the body; inner thigh, glute, abdominals and shoulder, as well as the longevity, strength and alignment of the spine and pelvis.
Every exercise when cued correctly can completely connect and align the full body. When clients are taught and execute exercises in this way, it is truly the most transformative form of strengthening, lengthening and aligning the body. The origin of Pilates started with ballet dancers: the effectiveness is unbelievable with the cueing system, principles, and intention that Joseph Pilates created.
Zoe’s aim is to teach this course with clarity and purpose, constantly relaying back to the main ‘WHY’ behind Pilates which will transform the way clients connect to their bodies.
Pilates course breakdown.
Welcome to the course!
Here’s a breakdown of what we will do.
• Focus on Technique: This course dives deep into the technical execution of each
Pilates movement, teaching dancers how to move correctly, not just what exercises to do.
• Targeted Muscle Activation: Dancers will learn how to activate muscles effectively
and develop better muscle awareness, making their movements more precise and strong.
• Posture and Alignment: By focusing on the technicality of Pilates, dancers will
correct postural imbalances and improve spinal health, which is essential for performance and injury prevention.
• Expert-Cued Instruction: The course provides specific, technique-driven cues that
help dancers develop a deeper understanding of their own bodies and movement patterns.
By the end of the 7-day course, dancers will have a deeper understanding of Pilates technique and how to apply it to their ballet practice.
With the right technique, they will see improved alignment, strength, mobility, and fluidity, leading to better performance and reduced injury risk.
Day 1: Core Activation and Understanding your Deep Core
Topic: Understanding and activating the deep core muscles (transverse
abdominis, pelvic floor, diaphragm).
• Technique Focus: Neutral spine alignment and how to engage the core 360°
around the trunk.
• Detailed Technique: Focus on proper breath coordination with movement, using
the exhale to deepen core activation. Cueing the core in relation to pelvic and spine position for
maximum stability and injury prevention. What the position of the rib cage needs to be in order
to find these muscles. How to create the “corset” sensation and use the deep lining, not
muscling through with the superficial abdominals. Finding the core connection while maintaining
length through the spine and obliques.
Topic: Building strength and length in the posterior chain to support proper
alignment and posture.
Technique Focus: Hamstring engagement and glute activation through
lengthening movements, learning the ideal position for the pelvis to maintain stability in the
lower back.
Detailed Technique: How to connect to the back of the legs while maintaining the
longest lever (needed for ballet lines), proper pelvic placement and stability. How do we connect
our posterior chain to our abdominals in order to support the spine against the weight of our
legs.
Topic: Strengthening the obliques, outer thighs, and stabilizing muscles along the
sides of the body.
Technique Focus: Side-lying positions to engage the obliques and outer thighs
while maintaining neutral spine and pelvis. How to connect towards our deep internal oblique
without shortening. Finding the waistline connection throughout any movement to increase
stability of the supporting side.
Detailed Technique: Cues to maintain shoulder alignment with the rib cage and
hips, ensuring proper engagement of the obliques without straining the lower back. Emphasis
on the relationship between side-body strength and turnout in ballet. Building a strong
supporting side from the ankle to shoulder. Finding length and strength through the outer line,
avoiding sitting into the lower body and spine.
Topic: Enhancing turnout by optimizing hip rotation and connecting the core with
the lower body.
Technique Focus: Hip joint mobility and inner thigh activation to improve external
rotation. The importance of using the upper body for optimal turnout without excessive tension
in the hips.
Detailed Technique: Cues to align the pelvis with the spine and activate the glute
medius and inner thigh muscles to support healthy, efficient turnout. Focus on activating the
deep external rotators of the hips as well as connecting turnout to our abdominals.
Topic: Improving posture through the upper back, shoulders, and shoulder girdle.
Technique Focus: Strengthening the upper back to improve posture and strength
through the shoulder girdle.
Detailed Technique: Correct shoulder alignment to prevent excessive tension,
cueing for scapular stability and proper rib cage positioning. How to avoid firing the upper traps
and focusing more of activation of the lats and lower traps. Emphasis on shoulder engagement
and its connection to the core.
• Topic: Improving spinal strength and mobility through moving the spine in all
planes.
• Technique Focus: Spinal articulation and segmental mobility in flexion, extension
and rotation to maintain a fluid spine for ballet. Proper spinal placement and engagement to
avoid injury and promote spine health. How to connect our back body to the core and lower
body.
• Detailed Technique: Cues to deepen the spinal stretch while maintaining core
support to prevent strain. How each part of our spine needs to be contracted/ lengthened
differently. Importance of the QL muscle and lats. How to actively create length through the
spine while we are moving, to avoid overly compressing the discs. How the TA (transverse
abdominals) wrap around the spine.
• Topic: Integrating all techniques learned into a full-body Pilates workout.
Technique Focus: Connecting breath, movement, and alignment throughout the
entire body.
• Detailed Technique: Full-body integration with focus on maintaining proper form
and alignment in each movement. Emphasis on maintaining stability while transitioning between exercises, engaging the whole body. Gives students a video to refer back to which has a fully comprehensive program of all the tools covered.
Meet your teacher.
Zoe is a certified Pilates Instructor and professionally trained dancer, dedicated to helping others achieve balance, strength, and control through the Pilates method. Certified through Pilates Academy International, she holds comprehensive qualifications across all Pilates equipment, with specializations Injury Prevention and Post-Rehabilitation.
Drawing from her dance background, Zoe designs personalized programs that enhance posture, core strength, flexibility, and overall well-being. With a focus on breath, alignment, and body awareness, she empowers clients to achieve their goals while fostering transformation in both body and mind. Zoe’s passion lies in inspiring others to discover vitality, strength, and self-discovery through Pilates.
What you’ll learn
- Mastering Pilates Technique: Go beyond seeing just “movements” and exercises, and dive into the technical aspects of Pilates to build strength, mobility, and alignment. Informed Movement:
- Teach dancers how to understand their body mechanics and move with purpose and precision.
- Focus on Body Awareness: Empower dancers to develop a greater awareness of their body during every exercise, creating better control, stability, and efficiency in their
movements.
- The Power of Proper Cueing: Learn the specific cues that activate muscles effectively and improve posture and movement precision, tailored to the needs of dancers.
Who is this for?
- The dancer who is looking to gain total body strength through a full range of movement
- The dancer already comfortable with Pilates conditioning exercises
- The dancer that wants to injury proof their body with deep core work and muscle specific exercises
- The dancer who wants to elevate their training with refined movement and cross training
Who is this not for?
- Not for the beginner dancer who is new to Pilates
- Not for pregnant women
- Not for the dancer with injuries preventing them from executing exercises without pain and/or discomfort
- Not for the dancer returning from a serious injury
- Not for the dancer with a lower level of general fitness
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.
5 minute
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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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