Performance Lab – Peak Performance Month
Peak Performance Month is your structured, science-backed training cycle designed to elevate your strength, turnout, mobility, extensions, balance, and overall movement precision. This program follows an athletic progression—first stabilizing your foundation, then expanding skill and range, peaking power and elasticity in Week 3, and integrating everything with intentional recovery in Week 4. It is the complete blueprint for dancers and athletes who want to train smarter, move cleaner, and perform at their highest physical and technical level.
WEEK 1 – FOUNDATION OF STRENGTH + ALIGNMENT
Build deep core, turnout, and stability to support performance.
DAY 1 — Deep Core Reset
DAY 2 — Knee, Hip & Alignment Strength
DAY 3 — Full-Body Fascia Strength
DAY 4 — Turnout + Mobility Expansion
DAY 5 — Ankle + Foot Mechanics for Stronger Technique
DAY 6 — Strength + Balance for Higher Extensions
DAY 7 — Recovery Mobility Flow
WEEK 2 — POWER, JUMPS & MOBILITY
Develop elastic strength, control, coordination & extension height.
DAY 8 — Plyometric Power for Jumps
DAY 9 — Slings + Diagonal Strength
DAY 10 — Strength + Sculpt + Ballet Conditioning
DAY 11 — Dancer-Specific Mobility
DAY 12 — Elite Mobility for Dancers
DAY 13 — Turnout + Inner Thigh + Obliques Power
DAY 14 — Backline Strength + Technique Enhancement
WEEK 3 – TECHNIQUE, EXTENSIONS & CONTROL
Maximize range, artistry, stability & control under fatigue.
DAY 15 — Extensions, Lines & Fluid Strength
DAY 16 — Core + Turnout + Spine Mobility
DAY 17 — Hip Mobility + Impingement-Free Range
DAY 18 — Full Body Sculpt + Ballet Flow
DAY 19 — Technique Precision + Ballet Control
DAY 20 — Foot Mechanics + Kinetic Chain Integration
DAY 21 — Functional Mobility + Core Integration
WEEK 4 – PERFORMANCE ENDURANCE, FINESSE & RESILIENCE
Build final performance stamina, injury-proof the body, regulate nervous system.
DAY 22 — Full Body Power + Control
DAY 23 — Ballet Core + Turnout + Cardio Strength
DAY 24 — Performance Sculpt + Dynamic Coordination
DAY 25 — Injury Prevention Strength + Mobility
DAY 26 — Upper Body Mobility + Strength
DAY 27 — Advanced Foot/Ankle Technique + Plyo Precision
DAY 28 — Deep Recovery + Nervous System Reset
