Ballerina Unlocked

$17.00

Unlock strength, mobility, and elegance – with a plan that actually works.

🔥 Imagine this…

You rotate without straining your neck.

You lift your chest and find the pole effortlessly. 

You extend and reach your back leg without your hamstring cramping.

You catch your reflection – and there it is:

That Ballerina.

Strong. Open. Effortless.

You didn’t just stretch more.

You trained smarter. You trained with intention. You earned it.

👉 Here’s the truth:

Flexibility isn’t the only thing that holds dancers back from owning their Ballerina. They’re missing the right kind of strength.

  • Thoracic mobility to rotate without strain

  • Shoulder strength in external rotation

  • Hip and hamstring control to hold the leg hook

  • Core and glute activation to stabilize and lift

The ballerina is a strength move disguised as a flexibility trick.
This program trains all of it – strength, mobility, and stretching – the right amount at the right time.

💡 What Makes This Program Different?

✅ Progressive Overload That’s Actually Programmed
Using Reps in Reserve (RIR), this plan guides you through intentional intensity and recovery cycles – just like elite athletes train. No guesswork. Just smart, structured progress.

✅ Reviewed by Multiple Physical Therapists
Every phase of this program has been peer-reviewed by professionals who understand movement, safety, and performance. It’s not just effective – it’s built to protect your body.

✅ Stretching That Supports Your Strength
Peak Pole Performance isn’t anti-stretching. We’re anti-wasting-time-with-random-stretching. This program uses flexibility work strategically to improve your end-range strength and mobility where it counts.

✅ Pole-Specific Progress That Feels Real
This isn’t generic mobility work. You’ll test your ballerina weekly in pole-specific conditioning sessions to watch your progress unfold in real time.

🧘‍♀️ What You’ll Get

  • 🎯 Movement education – so you understand what your body needs to nail the ballerina

  • 🏋️‍♀️ 4 workouts per week – 3 off-pole strength/mobility/stretch + 1 on-pole conditioning session

  • 📆 6-week progressive plan – built with overload principles and RIR-based scaling

  • 🎥 Video demos + coaching cues – for proper form, tempo, and scaling

  • 📊 Progress tracking spreadsheet – keep tabs on strength, range, and execution

  • 🔀 Scalable options – works at home, in-studio, or in a full gym


“The strength based programs are specific to improving pole moves, but the workout is beneficial in so many other ways. My posture has changed, and I am overall a lot happier and healthier. I'm less stressed, and I sleep more. My life is just better. My overall experience has been nothing but positive, and I've learned many lessons like the power of encouragement and commitment.”

– Ashley S. 

💃 Who This Is For

This program is for pole dancers who:
✔ Feel flexible but lack control in the ballerina shape
✔ Are tired of throwing random stretches at the problem
✔ Want to understand what their body actually needs to improve
✔ Are stuck and want a clear, intelligent path forward
✔ Are ready to train like an athlete without losing artistry

Whether you’re working toward your first floor ballerina or refining an aerial variation, this program will help you build the mobility, strength, and confidence to own it.

🎯 You Don’t Need Perfect Genetics or Hours of Free Time

You just need a plan that respects your body, your goals, and your time.

This is that plan.
It’s smart. It’s intentional. It works.

❓Frequently Asked Questions

  • Nope! This program was designed to be completely doable from home with minimal equipment. All you need is:

    – A set of resistance bands with a door anchor

    – One or two kettlebells (5–25 lbs depending on your level)
    Optional equipment like dumbbells, a yoga mat, or access to a cable machine can enhance your training – but they’re not required.

  • You’re in the right place. This program includes exercise progressions and regressions in the video demos so you can scale each movement to your current level. Whether you’re new to strength training or just new to training smart, you’ll be guided every step of the way.

  • YES. This program focuses on active flexibility and end-range strength – the missing link between passive range and pole performance. If you’re bendy but feel like your ballerina is floppy or out of control, this is exactly what you need.

  • Each session is about 60 minutes, including warm-up and cooldown. The program is structured so you train 4x per week: 3 strength/mobility workouts and 1 pole conditioning + progress testing session.

  • Totally. Just be mindful of your total workload. If you’re already training on the pole several days a week, you might want to start with just 2 strength sessions and 1 pole-specific session from this plan – and build from there.

  • You don’t need to be close! This program is built to help you develop the foundations of the ballerina shape from the ground up. You’ll train the mobility, strength, and control required – whether you’re working toward your first baby ballerina or refining your aerial version.

  • Most dancers begin to notice better mobility, control, and confidence within the first 2–3 weeks. That said, your progress depends on your consistency, sleep, stress, nutrition, and previous conditioning experience. That’s why this plan includes tracking tools and progress testing – so you can actually see your gains week by week.

  • Absolutely! This program is designed to be repeated multiple times. Each round builds a stronger base. You can add intensity by increasing weights, slowing down reps, or progressing to harder variations as you get stronger.