Intermediate
plan

Strong Pointe Intermediate Plan

Share

Isabella McGuire Mayes • 4 Weeks

  • 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.

The Strong Pointe Intermediate Plan

outline

Welcome to The Strong Pointe Intermediate Plan:

The Intermediate 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.

array(0) {
}
 Plan Breakdown:

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

Week 1 Classes

Day 1 – Strong Intrinics
13.00

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.

Day 2 – Beginner Pointe Barre
35.00

In this lesson, we will be working the intrinsic muscles of the feet with strengthening, targeted exercises for strength of pointe work. Working the lower legs and stamina.

Day 3 – Stretch out the feet
15.00

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.

Day 4 – Barre Drills on Pointe
30.00

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.

Day 5 – Strong Drills at the Barre
25.00

This lesson from The Stronger Pointe Course will make the work slightly more challenging. It includes barre drills to condition the lower legs and feet. When doing these exercises, always lift out of the legs and core.

Day 6 -Strong Drills. One more time!
25.00

This lesson from The Stronger Pointe Course will make the work slightly more challenging. It includes barre drills to condition the lower legs and feet. When doing these exercises, always lift out of the legs and core.

Rest Day

Week 2 Classes

Day 1 – Intrinsic Feet Exercises
27.00

Let’s start the feet off right with these key intrinsic feet exercises. You can’t underestimate the power of these exercises for pointe work and overall technique. let’s dive in!

Day 2 – Demi Pointe Barre drills
25.00

Today we will be working on our demi pointe barre drills. Improving the alignment and stamina of our lower legs. Essential for building strength of pointe work.

Day 3 – Strengtheing Barre Drills
25.00

This lesson from The Stronger Pointe Course will make the work slightly more challenging. It includes barre drills to condition the lower legs and feet. When doing these exercises, always lift out of the legs and core.

Day 4 – Centre drills
16.00

Now we dive into the centre. These exercises are simple in theory but challenging to execute correctly. Here will understand how the body helps with the lightness in the legs. We will do many repetitions, working to fatigue building stamina of the muscles and strength.

Day 5 – Barre Drills on Pointe
15.00

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.

Day 6 – Barre Drills on Pointe
25.00

This lesson from The Stronger Pointe Course will make the work slightly more challenging. It includes barre drills to condition the lower legs and feet. When doing these exercises, always lift out of the legs and core.

Rest Day

Week 3 Classes

Day 1 – Intrinsic Foot Workout
20.00

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.

Day 2 – Beginner Pointe Barre
35.00

We return to our Beginner Pointe Barre, working on conditioning the lower legs, calf muscles, toes, and metatarsles. Think about lifting out of the legs, using the core to make the legs feel lighter and stronger.

Day 3 – Intermediate Pointe Barre
35.00

Today we will be upping the intensity with a similar class to the above but slightly more challenge involved with more repetitions. This class will include more work on one leg, which is a new level of strength to achieve

Day 4 – Working muscles to fatigue
30.00

Within this Advanced Pointe Course we will be tackling the barre drills. These are tough and will work you to fatigue. Don’t worry if you can’t get through all the repetitions initially. You will get there!

Day 5 – Pointe Barre Work
25.00

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.

Day 6 – Time for some Centre
25.00

This is the most challenging day yet. There are a lot of repetitions which involve pushing stamina and strength of the legs. Really focus on the core and arms lifting out of the legs. If you aren’t ready for this, continue with day 5.

Rest Day

Week 4 Classes

Day 1 – Advanced Intrinsic Exercises
30.00

Within this Advanced Pointe Course we will be tackling the barre drills. These are tough and will work you to fatigue. Don’t worry if you can’t get through all the repetitions initially. You will get there!

Day 2 – Pointe Barre Drills
15.00

Now we slow things down a little to recover. 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.

Day 3 – Intermediate Barre
25.00

Today we will be upping the intensity with a similar class to the above but slightly more challenge involved with more repetitions. This class will include more work on one leg, which is a new level of strength to achieve

Day 4 – Stamina Pointe Centre
16.00

Now we dive into the centre. These exercises are simple in theory but challenging to execute correctly. Here will understand how the body helps with the lightness in the legs. We will do many repetitions, working to fatigue building stamina of the muscles and strength.

Day 5 – Stamina Pointe Centre
16.00

We continue with the lesson above. Now we dive into the centre. These exercises are simple in theory but challenging to execute correctly. Here will understand how the body helps with the lightness in the legs. We will do many repetitions, working to fatigue building stamina of the muscles and strength.

Day 6 – Improver Centre
25.00

This is the last class of the plan. We get another go at this tough class. There are a lot of repetitions, which involve pushing the stamina and strength of the legs. Really focus on the core and arms lifting out of the legs. Last class. Well done on staying committed!

Rest Day
Meet your ballet teacher:

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

Our Strong Pointe Intermediate Plan

  • Connect with the intrinsic muscles of the feet
  • Build Strength in the feet
  • Build Strength and Stamina in the legs
  • Learn accurate technique for pointe
  • Learn how to hold your core and upper body when in the centre
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.

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 -27 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
Courses
Plans
Advanced Vaganova Barre
Advanced
class
Advanced Vaganova Barre

Isabella • 50 minutes

View class
Dancers Core
Intermediate
Advanced
class
Dancers Core

Isabella • 30 minutes

View class
Int Barre Focused on Strength & Extensions
Intermediate
class
Int Barre Focused on Strength & Extensions

Isabella • 45 minutes

View class
Balance & Penché
Intermediate
Advanced
class
Balance & Penché

Isabella • 36 minutes

View class
Beginner Centre focused on Jumps
Beginner
class
Beginner Centre focused on Jumps

Isabella • 50 minutes

View class
Floor Barre on the wall
All levels
class
Floor Barre on the wall

Isabella • 36 minutes

View class
Beginner Barre Focused on Turnout
Beginner
class
Beginner Barre Focused on Turnout

Isabella • 60 minutes

View class
Improver Centre Focused on Arms
Improver
class
Improver Centre Focused on Arms

Isabella • 25 minutes

View class
Improver Barre Focused on Strength & Balance
Improver
class
Improver Barre Focused on Strength & Balance

Isabella • 37 minutes

View class
Intermediate Centre Focused on Pirouettes
Intermediate
class
Intermediate Centre Focused on Pirouettes

Isabella • 30 minutes

View class
Kniaseff/Stevovich Floor Barre for Turnout
Coming soon
course
Kniaseff/Stevovich Floor Barre for Turnout

Isabella • 8 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

Learn Variations With Isabella
Intermediate
Advanced
course
Learn Variations With Isabella

Isabella • 4 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

Pilates Workouts for Dancers
Intermediate
course
Pilates Workouts for Dancers

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

3 hours

Hip & Knee Injury Prevention Course
course
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

3 hours

Grand Allegro Course
Intermediate
Advanced
course
Grand Allegro Course

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

3 hours

14 Day Mat Madness Challenge
All levels
course
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

3 hours

Foot & Ankle Injury Prevention
All levels
course
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

3 hours

Turns on Pointe Course
Advanced
course
Turns on Pointe Course

Isabella • 2 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

Advanced Pointe Course
Advanced
course
Advanced 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
course
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
plan
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
plan
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
Beginner
Improver
plan
14-Day Yoga for Dancers

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
Beginner
plan
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

Get Flexible Intermediate Plan
Intermediate
plan
Get Flexible 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

Popup Image

Join our
mailing list.

Never miss any BWI news and content.

Get 15% off your fisrt corps or soloist monthly membership when you sign up to our mailing list.

    You can unsubscribe at any time. Our Privacy Policy and Terms & Conditions apply.

    Thank you
    for regestering.

    Your 15% off discount code is:

    BWIFIRSTMONTH15

    Code Copied!