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WARM UP Follow along. ☑️ Neck ☑️ Upper body ☑️ Chest ☑️ Arms ♦️ Wearing : Ballet Rosa unitard Wear Moi leotard Bloch boots 🔈Music : Rob Thaller ✘ S I T E: https://www.balletcoach.gr/. ✘ I N S T A G R A M: @balletcoach.gr ➡ https://www.instagram.com/balletcoach.gr/ ✘ F A C E B O O K: https://www.facebook.com/athena.berkaki 📩 C O N T A C T (business inquiries): athina.berkaki@gmail.com

FLOOR BARRE ☑️ Exercise 1. 16x flex - pointe 16x flex - en dehors - pointe - parallel 2x same en dedans 4x 1-1 foot 6x flex - pointe ☑️ Exercise 2. 4x passé - en dehors - en dedans -parallel 4x same other leg 4x both legs 4x circles en dehors 4x circles en dedans ☑️ Exercise 3. 4x passé - développé - flex/pointe - parallel ☑️ Exercise 4. 8x passé - développé -flex/pointe - first position ☑️ Exercise 5. Same other side ☑️ Exercise 6. 4x grand battements 4x same other leg ♦️ Wearing : Ballet Rosa unitard Bacilica Dancewear leotard 🔈 Music : Rob Thaller ✘ S I T E: https://www.balletcoach.gr/. ✘ I N S T A G R A M: @balletcoach.gr ➡ https://www.instagram.com/balletcoach.gr/ ✘ F A C E B O O K: https://www.facebook.com/athena.berkaki 📩 C O N T A C T (business inquiries): athina.berkaki@gmail.com

WARM UP Follow along. ☑️ Shoulders ☑️ Upper body ☑️ Chest ☑️ Arms ☑️ Back ♦️ Wearing : Ballet Rosa unitard Wear Moi leotard Bloch boots 🔈Music : Rob Thaller ✘ S I T E: https://www.balletcoach.gr/. ✘ I N S T A G R A M: @balletcoach.gr ➡ https://www.instagram.com/balletcoach.gr/ ✘ F A C E B O O K: https://www.facebook.com/athena.berkaki 📩 C O N T A C T (business inquiries): athina.berkaki@gmail.com

FOOT EXERCISES You are going to need one resistance band . ☑️ Exercise 1. 3x12 ankle strengthening outwards 3x12 other foot ☑️ Exercise 2. 3x10 pointe/flex rolling through demi pointe 3x10 other foot ☑️ Exercise 3. 3x12 only demi pointe 3x12 other foot ☑️ Exercise 4. 3x12 pointe/flex pauses demi pointe ♦️ Wearing : Sansha unitard Wear Moi leotard K.H.Martin resistance band ✘ S I T E: https://www.balletcoach.gr/. ✘ I N S T A G R A M: @balletcoach.gr ➡ https://www.instagram.com/balletcoach.gr/ ✘ F A C E B O O K: https://www.facebook.com/athena.berkaki 📩 C O N T A C T (business inquiries): athina.berkaki@gmail.com

LEG EXTENSIONS You are going to need one resistance band. ☑️ Exercise 1. 3x12 leg rise to arabesque Pulses at the end 3x12 other leg Pulses ☑️ Exercise 2. 3x12 leg rise to attitude Pulses at the end 3x12 other leg Pulses ☑️ Exercise 3. 3x leg rise to side attitude - flex -demi développé - 4x pulses - pointe - enveloppé- parallel Pulses 3x4 other leg Pulses ♦️Wearing : Sansha unitard Wear Moi leotard ✘ S I T E: https://www.balletcoach.gr/. ✘ I N S T A G R A M: @balletcoach.gr ➡ https://www.instagram.com/balletcoach.gr/ ✘ F A C E B O O K: https://www.facebook.com/athena.berkaki 📩 C O N T A C T (business inquiries): athina.berkaki@gmail.com

UPPER BODY You are going to need one resistance band . ☑️ 3x12 chest , open straight arms to the side Pulse Hold ☑️ 3x12 upper back , bend/open arms - wrists to shoulders height Pulse Hold ☑️ 3x8 shoulders mobility , back and front Pulse back Hold ☑️ 3x12 shoulders outward, elbows locked pull and twist arms outward Hold ♦️Wearing : Sansha unitard Wear Moi leotard K.H.Martin resistance band ✘ S I T E: https://www.balletcoach.gr/. ✘ I N S T A G R A M: @balletcoach.gr ➡ https://www.instagram.com/balletcoach.gr/ ✘ F A C E B O O K: https://www.facebook.com/athena.berkaki 📩 C O N T A C T (business inquiries): athina.berkaki@gmail.com

FOOT EXERCISES. You are going to need one hard small ball (tennis, massage) and one resistance band. ☑️ Exercise 1. Circular movements Front and back Side to side Other foot ☑️ Exercise 2. Grab the resistance band with your toes emphasise on your demi pointe . Hold Other foot Repeat many times ♦️Wearing : Sansha unitard Wear Moi leotard K.H.Martin resistance band ✘ S I T E: https://www.balletcoach.gr/. ✘ I N S T A G R A M: @balletcoach.gr ➡ https://www.instagram.com/balletcoach.gr/ ✘ F A C E B O O K: https://www.facebook.com/athena.berkaki 📩 C O N T A C T (business inquiries): athina.berkaki@gmail.com