Performance Lab – Show Season Support Month
Show Season Support Month is your low-fatigue, high-benefit training plan for performance-heavy weeks, travel days, rehearsals, stage runs, and unpredictable schedules. This program prioritizes mobility, fascia care, alignment, swelling reduction, and nervous system balance so you can stay open, stable, elastic, and injury-free—without adding extra strain. Each session is selected to protect your technique, maintain your conditioning, and support your body through the physical and emotional demands of show season.
WEEK 1 — ALIGN + OPEN + DE-PUFF
Goal: Reduce inflammation from travel + prep joints for load.
DAY 1 — Full-Body Reset After Travel
DAY 2 — Lymphatic Flush + Breath Reset
DAY 3 — Hip + Spine Reset
DAY 4 — Ankles + Feet Prep for Performance Week
DAY 5 — Calm Core + Nervous System Regulation
DAY 6 — Gentle Mobility (Hotel-Friendly)
DAY 7 — Short Energy Booster
WEEK 2 — PERFORMANCE LOAD BEGINS
Goal: Stay mobile, safe, elastic as shows begin.
DAY 8 — Elite Mobility for Dancers
DAY 9 — Deep Core + Knee Alignment
DAY 10 — Turnout Maintenance Without Fatigue
DAY 11 — Fascia Mobility for Extensions
DAY 12 — Back + Ribs + Breath Freedom
DAY 13 — Feet & Knees Health Day
DAY 14 — Ballet Technique Integration
WEEK 3 — SHOWS EVERY DAY (FATIGUE PHASE)
Goal: prevent burnout, maintain range, avoid swelling, keep fascia hydrated.
DAY 15 — Dynamic Mobility + Light Strength
DAY 16 — Anti-Inflammatory Reset
DAY 17 — Slings + Fascia Glide
DAY 18 — Core Without Fatigue
DAY 19 — Somatic Release + Nervous System Downshift
DAY 20 — Hip Stabilizers + Pelvic Reset
DAY 21 — Chill Mobility + Stretch
WEEK 4 — SUSTAIN, PROTECT & RECOVER (NO OVERLOAD)
Goal: maintain performance while restoring fascia + joints.
DAY 22 — Hotel-Friendly Mobility
DAY 23 — Backline Strength + Shoulder Freedom
DAY 24 — Lower Body Mobility & Lymph Boost
DAY 25 — Foot Mechanics Reset
DAY 26 — Slings + Extensions Flow
DAY 27 — Gentle Core + Light Strength
DAY 28 — Full Nervous System Reset
