Penelope’s 7 Day Dance & Pilates Program

Program Sessions

Week 1 Day 1

Penelope's Barre Class Choreo 1: SITT ->SISS & HIIT -> HISS PHA ->WBI

LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Day 2

LAR 4Q Joint Centration (Activation) for Dancers

LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Work-In
Day 3

20 Minute HISS WBI TABATA Dance Class PB

LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Day 4

Local Active / Local Passive Recovery

LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Work-In
Day 5

Barre, Stretching, or Pilates Active Recovery Day

LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Work-In
Day 6

60 Minute Long Wave WBI HIIT Dance Class

LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Workout
Day 7

Recovery: Meditation/ Take care of feet

LLT
LMT
ULT
UMT
GPR
GAR
LPR
LAR
HISS
HIIT
SISS
SIIT
Work-In