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Week 1
- Building Foot Strength and Injury Prevention
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Week 2
- Building Foot Strength, Balance and stability, Barre drills and basic Pointe work.
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Week 3
- Building Foot Strength, Balance and stability, Barre drills, Pointe work, increasing the demands.
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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.
The Strong Pointe Beginner Plan
outline
Welcome to The Strong Pointe Beginner Plan
In the Beginner 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 doing exercises for the intrinsic muscles of the feet and barre drills to work the lower legs. To get strength for pointe work, these need to be a staple in one’s technique.
In this lesson, we will be releasing tension with myofascial massage and intrinsic feet exercises. The power of feet exercises added to your routine will unlock so much more than just strong feet. Your whole body will feel more connected.
Now it’s time to work on some barre drills to get nice and strong in the lower legs, conditioning them and preparing them for pointe work. As you do this, think about really lifting out of the legs from the core and glutes.
In this lesson, we will stretch the feet and unlock some of the flexibility required for a beautiful pointe. Pointe work requires us to be right over the box of the shoe, enabling the whole end of the shoe to be on the floor. These stretches will help us get right over.
In this Injury prevention lesson, we will be joined by Aimee Higgs, ex Royal Ballet Graduate, now dance physio. Aimee will take us through some key injury prevention methods to strengthen our ankles and feet, ready for pointe work.
Week 2 Classes
In this lesson Isabella will be sharing why foot exercises are so important for strong pointe work. We will be doing a key routine of exercises that will strengthen the toes, ankles and lower legs.
We continue with Aimee in part two of the foot and Ankle injury prevention work. Aimee’s expert knowledge as a physiotherapist will not only teach you the exercises required but what muscles we are specifically using.
In this lesson, we will stretch the feet and unlock some of the flexibility required for a beautiful pointe. Pointe work requires us to be right over the box of the shoe, enabling the whole end of the shoe to be on the floor. These stretches will help us get right over.
This is exciting! Now we will practice very basic pointe work at the barre doing barre drills. We will do a mixture of parrallel and turnout work on two feet to understand proper alignment technique, building those foundations.
Now we will continue and repeat our practice very basic pointe work at the barre doing barre drills. We will do a mixture of parrallel and turnout work on two feet to understand proper alignment technique, building those foundations.
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 build stability and understand the lift under the sitting bone while achieving a high demi-pointe. We will work the whole body in this class: Core, back, glutes, and hamstrings. For pointe work, it is essential that we lift out of the legs. This will help achieve that lightness in the body.
In this lesson we will be working on finding balance and stability quickly and powerfully. When we wear our pointe shoes, we are on a small surface area. It is essential our stabilizing muscles are strong to avoid injury.
Now we will continue and repeat our practice very basic pointe work at the barre doing barre drills. We will do a mixture of parrallel and turnout work on two feet to understand proper alignment technique, building those foundations.
We will make the work slightly more challenging with this lesson from The Stronger Pointe Course. Barre drills to conditon the lower legs and feet. Always lift out of the legs and core when doing these exercises.
Week 4 Classes
We continue with Aimee in part two of the foot and Ankle injury prevention work. Aimee’s expert knowledge as a physiotherapist will not only teach you the exercises required but what muscles we are specifically using.
In this lesson, we will be releasing tension with myofascial massage and intrinsic feet exercises. The power of feet exercises added to your routine will unlock so much more than just strong feet. Your whole body will feel more connected
Now we will continue and repeat our practice very basic pointe work at the barre doing barre drills. We will do a mixture of parrallel and turnout work on two feet to understand proper alignment technique, building those foundations.
We will make the work slightly more challenging with this lesson from The Stronger Pointe Course. Barre drills to conditon the lower legs and feet. Always lift out of the legs and core when doing these exercises.
In this Pointe Barre we will be putting together everything we have learned. How to work our feet, how to hold ourself in the upper body, how to work the feet in the shoes, now trying together into this beginner pointe class.
One more time! In this Pointe Barre we will be putting together everything we have learned. How to work our feet, how to hold ourself in the upper body, how to work the feet in the shoes, now trying together into this beginner pointe class. Good work!
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 Strong Pointe Beginner Plan
- Connect with the intrinsic muscles of the feet
- Build Strength in the feet
- Understand the basics of pointe work
- Learn accurate technique for pointe
- Learn a routine for gaining strength for pointe
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.
LOWER BODY + CORE
UPPER BODY
.LOWER BODY + CORE
FULL BODY POWER
MOBILITY
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
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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