CONDITIONING & HYBRID / 2 DAYS PER WEEK / ABOUT 35 MINUTES
Barre + strength
Balance + local endurance
High-rep supported pliés develop local endurance and control. Pair with progressive strength for broader muscle and strength goals.
Your weekly sessions
SESSION 1 / Supported leg endurance
Barre A
Supported leg endurance
- Supported barre plié — 3 × 15–20
Quadriceps with glute support. Hold a sturdy support, bend knees in line with toes within a comfortable range and rise slowly.
- Single-leg calf raise — 3 × 12/side
Gastrocnemius and soleus. Use balance support and move through a comfortable range.
- Single-leg balance reach — 2 × 5/side
Hip and ankle stabilizers; balance control. Reach the free foot to three points slowly.
- Pilates dead bug — 2 × 8/side
Abdominals, obliques and trunk stabilizers. Exhale as opposite arm and leg reach away; keep the trunk quiet and ribs settled.
SESSION 2 / Loaded patterns
Strength complement
Loaded patterns
- Goblet squat — 3 × 8
Quadriceps with glute support. Sit between the hips and stand through the whole foot.
- Dumbbell Romanian deadlift — 3 × 10
Hamstrings and posterior chain. Keep weights close and shift hips back with a long spine.
- Chest-supported row — 3 × 10
Lats, rhomboids, mid-back and biceps. Keep chest against the pad and row without swinging.
How to progress
Start 2 rounds; build to 3, then add light load or a stronger supported squat.
Recovery and weekly placement
Knees follow toes; avoid forcing turnout.
Continue building your plan
Use the exercise library to review technique, then explore sport guides, recipes and planning tools to fit the week around your life.
General fitness education. Choose loads and ranges that match your ability. This program is not individualized medical care and does not guarantee a particular result.
Browse all training programs