Intermediate
plan

Intermediate Flexibility Plan

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Isabella McGuire Mayes • 4 Weeks

  • Week 1
    • Confidence Boosting Full Body Stretch
    • Intermediate Hip Stretches
    • Long Hamstring Stretches
  • Week 2
    • Positivity Stretch and Flow
    • Long Hamstring Stretches
    • Intermediate Back Stretches
  • Week 3
    • Full Body Stretch Class
    • Long Hamstring Stretches
    • Intermediate Hip Stretches
  • Week 4
    • Confidence Boosting Full Body Stretch
    • Intermediate Back Stretches
    • Positivity Stretch and Flow
    • Long Hamstring Stretches
Introduction

Welcome to the Get Flexible Beginner Plan!

outline

    About This Intermediate Flexibility Plan

    Are you finding that limited flexibility is impeding your progress in ballet training? Perhaps maintaining a consistent stretching routine is a challenge for you. This intermediate flexibility plan is designed precisely for your needs. With step-by-step classes aimed at lengthening your muscles and weekly sessions to ensure you stay on track, you will experience significant progress in no time. You will feel looser, longer, and enjoy greater ease of movement in your ballet training. Let’s begin.

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    Intermediate Flexibility Plan Breakdown

    Take a look at the flexibility plan breakdown below and get started today!

    Week 1 Classes

    Confidence Boosting Full Body Stretch
    55.00

    This class has been a favourite of mine to make. It’s my passion to build peoples confidence and help people become not just better dancers but better and kinder people to themselves. This is a very relaxing and mindful stretch and it’s the perfect class to take if you want to escape from the world for an hour, take some deep breathes and feel completely rejuvenated both mind and body. Enjoy the positive vibes this will give you!

    Intermediate Hip Stretches
    15.00

    This hip stretches class is perfect for opening up the hips first thing in the morning or at the end of the day. Ideal for those wanting to improve turnout and their extensions. Expect the hips to feel more open and ready for class.

    Rest Day
    Morning Mobility Workout
    35.00

    This workout as is a complete workout and stretch class whilst keeping your muscles long and lean!Using a lot of plank movements, we will use our body weight to gain strength and tone.It’s very compatible with ballet as we’re using the whole body all the time and then lengthening out with lots of stretching too.By being in plank positions a lot, it also gets your sweat on and wakes you up almost immediately for the day ahead cooling down in the stretches!I love this one and I can’t wait for you to try it!

    Intermediate Back Stretches
    15.00

    15 minutes of back stretches to loosen up and lengthen the spine. Perfect for first thing in the morning or when you are in need of a little self care. You can also do this class alone with another stretch class such as the hip stretches and get a full body focused stretch. Relax and enjoy!

    Rest Day
    Rest Day

    Week 2 Classes

    Positivity Stretch and Flow
    33.00

    I’m so excited to share this second stretch in the positive stretch series! After releasing the confidence boosting stretch class I had so much positive feedback from you all I decided to do another class. This class focuses on positive affirmations and removing self doubt whilst giving an intense stretch to the whole body. A positive mindset can do so much to your training and career. Start now!

    Intermediate Hip Stretches
    15.00

    This hip stretches class is perfect for opening up the hips first thing in the morning or at the end of the day. Ideal for those wanting to improve turnout and their extensions. Expect the hips to feel more open and ready for class.

    Rest Day
    Full Body Stretch Class
    43.00

    Isabella teaches a full body Stretch Class designed to improve and maintain flexibility of the hips and back as well as a relaxing mind and body experience to feel completely rejuvenated.

    Intermediate Back Stretches
    15.00

    15 minutes of back stretches to loosen up and lengthen the spine. Perfect for first thing in the morning or when you are in need of a little self care. You can also do this class alone with another stretch class such as the hip stretches and get a full body focused stretch. Relax and enjoy!

    Rest Day
    Rest Day

    Week 3 Classes

    Morning Mobility Workout
    35.00

    This workout as is a complete workout and stretch class whilst keeping your muscles long and lean!Using a lot of plank movements, we will use our body weight to gain strength and tone.It’s very compatible with ballet as we’re using the whole body all the time and then lengthening out with lots of stretching too.By being in plank positions a lot, it also gets your sweat on and wakes you up almost immediately for the day ahead cooling down in the stretches!I love this one and I can’t wait for you to try it!

    Positivity Stretch and Flow
    33.00

    I’m so excited to share this second stretch in the positive stretch series! After releasing the confidence boosting stretch class I had so much positive feedback from you all I decided to do another class. This class focuses on positive affirmations and removing self doubt whilst giving an intense stretch to the whole body. A positive mindset can do so much to your training and career. Start now!

    Rest Day
    Intermediate Back Stretches
    15.00

    15 minutes of back stretches to loosen up and lengthen the spine. Perfect for first thing in the morning or when you are in need of a little self care. You can also do this class alone with another stretch class such as the hip stretches and get a full body focused stretch. Relax and enjoy!

    Full Body Stretch Class
    43.00

    Isabella teaches a full body Stretch Class designed to improve and maintain flexibility of the hips and back as well as a relaxing mind and body experience to feel completely rejuvenated.

    Rest Day
    Rest Day

    Week 4 Classes

    Intermediate Back Stretches
    15.00

    15 minutes of back stretches to loosen up and lengthen the spine. Perfect for first thing in the morning or when you are in need of a little self care. You can also do this class alone with another stretch class such as the hip stretches and get a full body focused stretch. Relax and enjoy!

    Positivity Stretch and Flow
    33.00

    I’m so excited to share this second stretch in the positive stretch series! After releasing the confidence boosting stretch class I had so much positive feedback from you all I decided to do another class. This class focuses on positive affirmations and removing self doubt whilst giving an intense stretch to the whole body. A positive mindset can do so much to your training and career. Start now!

    Rest Day
    Long Hamstring Stretches
    20.00

    This class is very relaxed and laid back. Perfect for those looking to improve their hamstring length and flexibility as well as loosening up after an intense class, workout or rehearsal. Suitable for beginners and advanced students. This is class is great because you can easily track your progress with the movements to see if you are gaining flexibility. Enjoy!

    Confidence Boosting Full Body Stretch
    55.00

    This class has been a favourite of mine to make. It’s my passion to build peoples confidence and help people become not just better dancers but better and kinder people to themselves. This is a very relaxing and mindful stretch and it’s the perfect class to take if you want to escape from the world for an hour, take some deep breathes and feel completely rejuvenated both mind and body. Enjoy the positive vibes this will give you!

    Rest Day
    Rest Day

    Meet your ballet teacher

    Isabella
    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 In Our Flexibility Plan

    • Intermediate level stretches for all areas of the body
    • Hamstring, hip, back stretches and more!
    • The power of consistency with the help of a plan
    • Organized training and structure taking out the guesswork
    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!

    pricing
    Casual
    Corps
    Hundreds of hours of guided ballet classes, workouts and flexibility training. Guaranteed to get the results you desire behind the scenes.

    Watch anytime and anywhere.
    £30 / Month

    • Access to Online Studio Classes
    • Access to Online Studio Plans & Courses
    • Live Weekly Online Classes
    • 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
    Committed
    Most popular!
    Soloist
    Dive deep into our signature courses. Learn how to achieve better pirouettes, higher arabesque, stronger pointe work, beginners basics and much more!

    Expect a greater understanding, detailed lessons and big progress.
    £50 / Month

    • Access to Online Studio Classes
    • Access to Online Studio Plans & Courses
    • Live Weekly Online Classes
    • 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
    Serious
    Principal -48 Spaces Available!
    Tired of wondering what class to do? Need structure in your routine?

    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.
    £75 / Month

    • Access to Online Studio Classes
    • Access to Online Studio Plans & Courses
    • Live Weekly Online Classes
    • 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
    Casual
    Corps
    Hundreds of hours of guided ballet classes, workouts and flexibility training. Guaranteed to get the results you desire behind the scenes.Watch anytime and anywhere.
    £30 / Month

    • Access to Online Studio Classes
    • Access to Online Studio Plans & Courses
    • Live Weekly Online Classes
    • 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
    Committed
    Most popular!
    Soloist
    Dive deep into our signature courses. Learn how to achieve better pirouettes, higher arabesque, stronger pointe work, beginners basics and much more!Expect a greater understanding, detailed lessons and big progress.
    £50 / Month

    • Access to Online Studio Classes
    • Access to Online Studio Plans & Courses
    • Live Weekly Online Classes
    • 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
    Serious
    Principal
    Tired of wondering what class to do? Need structure in your routine?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.
    £75 / Month

    • Access to Online Studio Classes
    • Access to Online Studio Plans & Courses
    • Live Weekly Online Classes
    • 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.

    Classes
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    Plans
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    Balance & Penché
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    Beginner Centre focused on Jumps
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    Floor Barre on the wall
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    Beginner Barre Focused on Turnout
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    Isabella • 8 Lessons

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    Introduction with Isabella

    5 minute

    Fondu with Retiré Balance

    7 minutes

    The Basic Ballet Positions

    9 minutes

    Adage

    7 minutes

    Plié

    8 minutes

    Frappé with Petit Battement

    7 minutes

    Tendu from First

    7 minutes

    Grand Battement

    4 minutes

    Tendu from Fifth

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    Beginners Ballet Barre

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    Advanced
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    Learn Variations With Isabella

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    View course
    Introduction with Isabella

    1 minute

    Fondu with Retiré Balance

    7 minutes

    The Basic Ballet Positions

    9 minutes

    Adage

    7 minutes

    Plié

    8 minutes

    Frappé with Petit Battement

    7 minutes

    Tendu from First

    7 minutes

    Grand Battement

    4 minutes

    Tendu from Fifth

    7 minutes

    Beginners Ballet Barre

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    Pilates Workouts for Dancers
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    Pilates Workouts for Dancers

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    View course
    Introduction with Isabella

    5 minute

    Fondu with Retiré Balance

    7 minutes

    The Basic Ballet Positions

    9 minutes

    Adage

    7 minutes

    Plié

    8 minutes

    Frappé with Petit Battement

    7 minutes

    Tendu from First

    7 minutes

    Grand Battement

    4 minutes

    Tendu from Fifth

    7 minutes

    Beginners Ballet Barre

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    Hip & Knee Injury Prevention Course

    Isabella • 3 Lessons

    View course
    Introduction with Isabella

    5 minute

    Fondu with Retiré Balance

    7 minutes

    The Basic Ballet Positions

    9 minutes

    Adage

    7 minutes

    Plié

    8 minutes

    Frappé with Petit Battement

    7 minutes

    Tendu from First

    7 minutes

    Grand Battement

    4 minutes

    Tendu from Fifth

    7 minutes

    Beginners Ballet Barre

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    Grand Allegro Course
    Intermediate
    Advanced
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    Isabella • 9 Lessons

    View course
    Introduction with Isabella

    5 minute

    Fondu with Retiré Balance

    7 minutes

    The Basic Ballet Positions

    9 minutes

    Adage

    7 minutes

    Plié

    8 minutes

    Frappé with Petit Battement

    7 minutes

    Tendu from First

    7 minutes

    Grand Battement

    4 minutes

    Tendu from Fifth

    7 minutes

    Beginners Ballet Barre

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    14 Day Mat Madness Challenge
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    14 Day Mat Madness Challenge

    Isabella • 14 Lessons

    View course
    Introduction with Isabella

    5 minute

    Fondu with Retiré Balance

    7 minutes

    The Basic Ballet Positions

    9 minutes

    Adage

    7 minutes

    Plié

    8 minutes

    Frappé with Petit Battement

    7 minutes

    Tendu from First

    7 minutes

    Grand Battement

    4 minutes

    Tendu from Fifth

    7 minutes

    Beginners Ballet Barre

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    All levels
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    Foot & Ankle Injury Prevention

    Isabella • 5 Lessons

    View course
    Introduction with Isabella

    5 minute

    Fondu with Retiré Balance

    7 minutes

    The Basic Ballet Positions

    9 minutes

    Adage

    7 minutes

    Plié

    8 minutes

    Frappé with Petit Battement

    7 minutes

    Tendu from First

    7 minutes

    Grand Battement

    4 minutes

    Tendu from Fifth

    7 minutes

    Beginners Ballet Barre

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    Turns on Pointe Course
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    Turns on Pointe Course

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    View course
    Introduction with Isabella

    5 minute

    Fondu with Retiré Balance

    7 minutes

    The Basic Ballet Positions

    9 minutes

    Adage

    7 minutes

    Plié

    8 minutes

    Frappé with Petit Battement

    7 minutes

    Tendu from First

    7 minutes

    Grand Battement

    4 minutes

    Tendu from Fifth

    7 minutes

    Beginners Ballet Barre

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    Advanced Ballet Pointe Course
    Advanced
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    Advanced Ballet Pointe Course

    Isabella • 4 Lessons

    View course
    Introduction with Isabella

    5 minute

    Fondu with Retiré Balance

    7 minutes

    The Basic Ballet Positions

    9 minutes

    Adage

    7 minutes

    Plié

    8 minutes

    Frappé with Petit Battement

    7 minutes

    Tendu from First

    7 minutes

    Grand Battement

    4 minutes

    Tendu from Fifth

    7 minutes

    Beginners Ballet Barre

    3 hours

    The Artistry Course
    All levels
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    The Artistry Course

    Isabella • 6 Lessons

    View course
    Introduction with Isabella

    1 minute

    Fondu with Retiré Balance

    7 minutes

    The Basic Ballet Positions

    9 minutes

    Adage

    7 minutes

    Plié

    8 minutes

    Frappé with Petit Battement

    7 minutes

    Tendu from First

    7 minutes

    Grand Battement

    4 minutes

    Tendu from Fifth

    7 minutes

    Beginners Ballet Barre

    3 hours

    Strong Pointe  Advanced  Plan
    Advanced
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    Strong Pointe Advanced Plan

    Isabella McGuire Mayes • 4 Weeks

    View plan
    Week 1

    Build Strength of the feet, Barre drills establishing correct technique

    Week 2

    Building Foot Strength, Barre drills and challenging Centre work with a focus on stamina and many repetitions.

    Week 3

    Increased intensity of Barre Drills, challenging centre work and intrinsic foot work.

    Week 4

    Continuing from week three, we build the demanding drills, ending with the challenging Improver Centre with many repetitions.

    Strong Pointe  Intermediate  Plan
    Intermediate
    plan
    Strong Pointe Intermediate Plan

    Isabella McGuire Mayes • 4 Weeks

    View plan
    Week 1

    Build Strength of the feet, Barre drills establishing correct technique

    Week 2

    Building Foot Strength, Barre drills and challenging Centre work with a focus on stamina and many repetitions.

    Week 3

    Increased intensity of Barre Drills, Centre work and intrinsic foot work.

    Week 4

    Continuing from week three, we build the demanding drills, ending with the challenging Improver Centre with many repetitions.

    Strong Pointe  Beginner Plan
    Beginner
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    Strong Pointe Beginner Plan

    Isabella McGuire Mayes • 4 Weeks

    View plan
    Week 1

    Building Foot Strength and Injury Prevention

    Week 2

    Building Foot Strength, Balance and stability, Barre drills and basic Pointe work.

    Week 3

    Building Foot Strength, Balance and stability, Barre drills, Pointe work, increasing the demands.

    Week 4

    Continuing from week three, we build demanddrills, ending with a pointe beginner barre that with the barre combines all we have learned feeling stronger than before.

    14-Day Yoga for Dancers Plan
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    14-Day Yoga for Dancers Plan

    Isabella McGuire Mayes • 2 Weeks

    View plan
    Week 1

    Yoga for Turnout, Arabesque, Hamstrings, upper back, spine mobility, core strength and breathe work meditation

    Week 2

    Yoga for Hamstrings, Balance, Supporting leg, Full Body Flow, Splits, Shoulder Release, and Colour meditation.

    Better Ballet Turnout  Beginner Plan
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    Better Ballet Turnout Beginner Plan

    Isabella McGuire Mayes • 4 Weeks

    View plan
    Week 1

    Hip Mobility and Stretch, Floor Barre 2.0, Turnout Stretches, Psoas work

    Week 2

    Turnout and Beats Conditioning, Stretch and imagery for turnout, Connect with the deep rotators, Psoas work

    Week 3

    Exercises for turnout, Floor Barre intermediate, Hip manifestation stretch, Psoas work

    Week 4

    Floor Barre with the Magic Circle, Strong Hips and Glutes, Turnout Stretches, Psoas work

    Better Ballet Turnout  Advanced  Plan
    Advanced
    plan
    Better Ballet Turnout Advanced Plan

    Isabella McGuire Mayes • 4 Weeks

    View plan
    Week 1

    Floor Barre 2.0, Turnout and Beats, Hip mobility and stretch, Floor Barre core, Hip Manifestation Stretch, Psoas work

    Week 2

    Exercises for turnout, Floor Barre Intermediate, Strong Hips and Glutes, Turnout Stretches, Floor Barre for developpe. Psoas work

    Week 3

    Mat Madness Turnout, Floor barre with magic circle, Turnout stretching and imagery, Turnout stretches, Turnout and beats, Psoas Work

    Week 4

    Hip Mobility And Stretch, Connect with your turnout, Floor Barre 2.0, Strong Hips and Glutes, Hip Manifestation Stretch, Psoas Work.

    Better Ballet Turnout Exercises Intermediate Plan
    Intermediate
    plan
    Better Ballet Turnout Exercises Intermediate Plan

    Isabella McGuire Mayes • 4 Weeks

    View plan
    Week 1

    Confidence Boosting Full Body Stretch
    Intermediate Hip Stretches
    Long Hamstring Stretches

    Week 2

    Positivity Stretch and Flow
    Long Hamstring Stretches
    Intermediate Back Stretches

    Week 3

    Full Body Stretch Class
    Long Hamstring Stretches
    Intermediate Hip Stretches

    Week 4

    Confidence Boosting Full Body Stretch
    Intermediate Back Stretches
    Positivity Stretch and Flow
    Long Hamstring Stretches

    Beginner Ballet Lesson Plan – 8 Week Plan
    Beginner
    plan
    Beginner Ballet Lesson Plan – 8 Week Plan

    Isabella McGuire Mayes • 8 Weeks

    View plan
    Week 1
    Week 2
    Week 3
    Week 4
    week 5
    week 6
    week 7
    week 8
    Ballet Stretches For Beginners
    Beginner
    plan
    Ballet Stretches For Beginners

    Isabella McGuire Mayes • 4 Weeks

    View plan
    Week 1

    Confidence Boosting Full Body Stretch
    Intermediate Hip Stretches
    Long Hamstring Stretches

    Week 2

    Positivity Stretch and Flow
    Long Hamstring Stretches
    Intermediate Back Stretches

    Week 3

    Full Body Stretch Class
    Long Hamstring Stretches
    Intermediate Hip Stretches

    Week 4

    Confidence Boosting Full Body Stretch
    Intermediate Back Stretches
    Positivity Stretch and Flow
    Long Hamstring Stretches

    Intermediate Flexibility Plan
    Intermediate
    plan
    Intermediate Flexibility Plan

    Isabella McGuire Mayes • 4 Weeks

    View plan
    Week 1

    Confidence Boosting Full Body Stretch
    Intermediate Hip Stretches
    Long Hamstring Stretches

    Week 2

    Positivity Stretch and Flow
    Long Hamstring Stretches
    Intermediate Back Stretches

    Week 3

    Full Body Stretch Class
    Long Hamstring Stretches
    Intermediate Hip Stretches

    Week 4

    Confidence Boosting Full Body Stretch
    Intermediate Back Stretches
    Positivity Stretch and Flow
    Long Hamstring Stretches

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