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Introduction
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Week 1
- 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.
-
Week 2
- 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.
-
Week 3
- 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.
outline
Welcome To The Get Your Splits Plan
Have you always dreamed of achieving your splits but didn’t know where to start?
This 9-week guided course is designed to help you unlock your flexibility and finally reach your goal — safely and effectively.
DO EACH WEEK / LEVEL FOR 3 WEEKS.
Whether you’re a complete beginner or someone returning to stretching after a break, this course is structured into three progressive levels, each lasting 3 weeks.
The key is consistency, and by following this plan step-by-step, you’ll build the mobility, strength, and confidence needed to slide into your splits.
Level 1: Foundation & Mobility (Weeks 1 – Do for 3 weeks )
We’ll start by creating space in your hips and hamstrings with foundational stretches and mobility drills. You’ll work on joint alignment, breath control, and safe activation to prepare your body for deeper flexibility.
Level 2: Strengthen & Lengthen (Week 2 – Do for 3 weeks )
Here, we layer in deeper stretches and strength-based holds to support your flexibility. You’ll begin to feel your range improving as your muscles learn to lengthen under control.
Level 3: Deepening the Splits (Week 3 – Do for 3 weeks)
Now it’s time to challenge your edge. With a solid base behind you, you’ll work towards full front and middle splits through advanced active flexibility exercises, dynamic movement, and longer holds.
This course is perfect for dancers, movers, or anyone committed to increasing their flexibility. No matter your starting point, showing up regularly is what counts — and we’ve built this course to guide you every stretch of the way.
Consistency is your secret weapon.
Let’s get you to the floor — one week at a time.
Get Your Splits Plan Breakdown
Take a look at the plan and get started today!
Week 1 Classes
Hi and welcome! I’m Isabella, and I’m so excited to be guiding you through this 9-week journey to achieving your splits. Whether you’re a complete beginner or someone returning to flexibility work, this course is designed to support you every step of the way. Here’s how we’ll work together: We’ve broken the course into three progressive levels, each lasting 3 weeks. You’ll start by building a strong foundation, then layer in deeper stretches and strength-based work, and finally work towards full, confident splits with control and ease. Each session is carefully designed to help you build flexibility safely — because consistency and patience are the real keys to progress. You don’t need to be flexible yet — you just need to show up. So take a deep breath, trust the process, and let’s do this together. I’m right here with you — let’s get started!
This is where it all begins! In today’s class, we’ll gently stretch the key areas of the body needed for your splits — including the hips, hamstrings, and hip flexors. Whether you’re a complete beginner or just new to regular stretching, this session is designed to ease you in and introduce your body to a new, supportive routine. Think of this as the foundation — the first step in your 9-week journey toward more flexibility, freedom, and confidence in your movement. Use your time well, listen to your body, and most importantly, enjoy the process. Let’s begin this journey together — one stretch at a time.
Welcome to your Heavenly Hamstrings — a soothing yet powerful session designed to help you lengthen and release your hamstrings with the support of a chair. Using the chair allows you to go deeper into each stretch safely and with control, giving your muscles the time they need to truly open up. Alignment is everything in this session — so focus on keeping your back flat, hips square, and movements intentional. You’ll feel the difference when the stretch comes from the right place. Breathe deeply, move mindfully, and let those heavenly hamstrings lengthen with ease.
Today’s session is all about opening the hips — starting with gentle myofascial release to unlock tension and followed by deep, targeted stretches to create lasting mobility. We’ll begin by loosening the connective tissue and fascia around the hips to improve range and reduce resistance. Then, we’ll flow into grounded hip openers that give you time to breathe, soften, and truly let go in the stretch. Your breath is your greatest tool here — use it to release tension, stay present, and allow your hips to open naturally. The more space you create now, the more freedom you’ll feel in your splits. Let’s get into it.
It’s time to start building your side split with intention. This session focuses on deeper stretches that target the adductors (inner thighs) and glutes — two key areas that need to be open and mobile for a wide, relaxed middle split. Tightness in these muscles can make your side splits feel restrictive or stuck, but by releasing and activating them through focused stretching, you’ll create the space and support needed to go deeper with control. Take your time, stay consistent, and trust the process — the split is built through small, intentional gains. Let’s begin.
Today, we’re breaking down the front split into manageable, focused layers — and using the wall to help us get there. This session will guide you through dynamic wall stretches that target the hip flexors, hamstrings, and alignment needed for a deep and sustainable split. The wall provides support, feedback, and an opportunity to challenge your range safely. By isolating and activating each part of the split, you’ll feel more control, more freedom, and less overwhelm. We’re not just dropping into the split — we’re building it from the ground up. Let’s get to work!
Week 2 Classes
Side splits can feel intimidating — like they’re miles away. But when we break them down into smaller, focused layers, they suddenly become much more achievable. In this session, we’ll deconstruct the side split into key elements: inner thigh release, hip mobility, glute engagement, and controlled pelvic positioning. By working deeply into these smaller stretches first, you’ll notice you can go further with less strain — and over time, the full side split will feel more natural and within reach. Remember, it’s not about forcing the final shape — it’s about mastering the pieces that get you there. One layer at a time, let’s bring your side splits closer.
In this session, we’re using a chair to help you unlock deeper hip flexor mobility — a crucial component for achieving open, fluid splits. The added height and support of the chair allows you to safely access greater depth, improve alignment, and stay lifted as you stretch. We’ll target the psoas, quads, and deep hip flexors with controlled holds and active movements that promote lasting flexibility. This is about opening, not forcing — using the chair to guide your body into a new level of range and freedom. Strong, open hips = powerful, graceful splits. Let’s get into it.
Welcome to your Happy Hamstrings session — a key piece of the puzzle when it comes to deep, comfortable splits. Your hamstrings play a massive role in your flexibility, especially in front splits. Tight hamstrings can hold you back, while lengthened and happy hamstrings create freedom, ease, and control. In this session, we’ll focus on gently lengthening the hamstrings through a mix of active stretches, mobility drills, and mindful holds. You’ll not only feel the release but also build the strength to support that new range. Treat your hamstrings with care — and they’ll reward you with the flexibility you’ve been working for.
It’s splits practice time — and this session is all about celebrating your progress! With a dynamic flow of stretches, active holds, and split challenges, you’ll get to explore your full range and see how far you’ve come. This is your moment to push your limits, and have fun with your flexibility. No pressure, just presence. Whether you’re inches away or fully flat, this is your time to own it, feel it, and love the process. Let’s go!
You smashed it yesterday, and now it’s time to build on that momentum. Today, we’re repeating the exact same routine — not to be repetitive, but to reinforce progress, deepen your range, and build lasting results. Repetition is where real change happens. Focus on how your body feels today, lean into the stretch, and trust that every time you show up, you’re getting stronger and more flexible. Let’s lock it in — one more time!
Week 3 Classes
You’ve laid the groundwork — now it’s time to solidify your progress. In this final level, we focus on consistency, control, and depth. You’ll revisit familiar exercises with renewed strength and add refined techniques to push your flexibility further. The goal isn’t just to reach your splits, but to own them — with confidence, control, and ease. Stay committed, trust how far you’ve come, and let this final phase take your flexibility to its strongest, most consistent level yet.
This session is all about unlocking deeper range in your hips to take your splits to the next level. Through a mix of targeted hip openers, active flexibility drills, and supported holds, you’ll create more space, control, and freedom in your lower body. Expect focused work on your hip flexors, hamstrings, and inner thighs — the key players in achieving deeper splits. Stay consistent, trust the process, and let your hips guide you into a new level of flexibility.
In this session, we’re focusing on deepening your side (middle) splits using yoga blocks and controlled dynamic movement. The blocks will support proper alignment, help you stay lifted as you explore greater range, and allow your body to ease into new depths safely. Paired with dynamic mobility drills, this routine will target your inner thighs, hips, and glutes — building strength and flexibility where you need it most. Stay present, breathe deeply, and let the blocks guide you deeper than ever before.
You’ve put in the work — now it’s time to bring it all together. This session is a full-body stretch overhaul, combining every key stretch you’ve learned throughout the course into one ultimate routine. It’s your chance to reconnect with how far you’ve come, feel the depth you’ve gained, and give your body the full reward it deserves. Use this session anytime you want a deep reset, a challenge, or a reminder of your progress. You’ve earned every inch.
Today, you’ll learn your new go-to splits routine — a powerful sequence designed to maintain and continue improving your flexibility. This routine brings together the most effective exercises from the course, so you can keep progressing long after the 9 weeks are over. Use it 3–4 times a week to stay supple, strong, and split-ready. This is just the beginning — your flexible future starts now!
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
- Structured weekly plan
- Strength, stretch, technique, and artistry include
- 3 levels: Beginner, Intermediate, Advanced
- Lasting habits, lasting results
- Built with love by dancers, for dancers
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 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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