© 2026 Trainlike. All rights reserved. · Privacy Policy · Terms & Conditions
Get Flexible Like a Ballerina
The 30-Day Flexibility Method
Higher extensions, deeper splits and range you can actually control, in 30 days. The complete method taught to some of the world’s top ballerinas.
Taught to professional, pre-professional and adult dancers worldwide
One-time payment · 14-day money-back guarantee · Yours for life
01
Understand the science
Learn the principles behind flexibility so you understand what creates lasting change and how to apply it to yourself.
02
Assess your body
Find your starting point and identify where your range may be limited, regardless of your age, experience or current flexibility.
03
Follow the plan
Use the printable, progressive 30-day plan to put your education into practice and build flexibility you can maintain for life.
Look inside
This is the method. Nothing held back.
The same education, assessment and plan taught to some of the world's top ballerinas, written out in full for every dancer. Swipe through the pages →
The education
The flexibility of a ballerina is built, not born.
These are the 8 principles professional ballerinas use to build range they can control. Each one is its own chapter of dancer-specific education, not a list of stretches.
01
Train in the correct order
Breath, nervous system, fascia, muscle, then strength. Why most dancers start at step four, and why nothing changes.
02
The nervous system is the gatekeeper
Why your body guards range it doesn’t trust, and how to regulate before every session.
03
Warm tissue adapts, cold tissue resists
What actually counts as a warm-up before deep range, the way professional dancers prepare.
04
Nerves slide. They don’t stretch.
Neural tension, the restriction most dancers miss, with a self-test you can do today.
05
Fascia responds to slow, sustained pressure
How breath, warmth and hydration change the tissue around your muscles.
06
Mobility and flexibility are not the same
Passive range versus range you can use in class, and how to train both.
07
Eccentric loading creates lasting flexibility
Strength at length, with ballet examples from développé to penché.
08
Program flexibility like an athlete
Specificity, progression, recovery and control: the structure behind lasting change.
What you get
Everything inside your 30-Day Method.
The complete 115-page method
The full written method, built specifically for the ballet body: education, assessment and plan, nothing held back.
A deep dive into the 8 principles
Eight in-depth chapters on the science of flexibility, written for dancers, not general fitness.
The baseline assessment we use with every dancer
The same assessment used with the dancers Louisa trains, from late starters to professionals. Measure range, control and sensation on Day 1, then prove what changed on Day 29.
30 dancer-specific exercises
For extensions, turnout, front and middle splits, arabesque and back line, with coaching cues and modifications, and every exercise demonstrated on video in the app.
A 30-day full-body reset
Four progressive weeks, every session mapped out, building to Day 26: Full Body Flexibility Like a Ballerina.
Troubleshooting for dancers
16 common problems answered, from hip pinching and nerve tension to hypermobility and plateaus.
WHO THIS METHOD IS FOR
Built for ballet dancers, at every level and every age.
This method is for you if:
- You stretch every day, but your extensions drop the moment you let go of the barre
- Your splits feel open after class, then tighten again after a few days off
- Your arabesque, développé or turnout feels limited, and you don’t know if it’s tightness, weakness or something else
- You’re a late starter, pre-professional or returning after time away, and want a plan built for the ballet body
- You’re hypermobile and need control, not more range
- You want to understand your body, so you keep progressing long after the 30 days
NOT A QUICK-FIX SPLITS CHALLENGE
This method is built around progressive training, not forcing range.
It’s not for anyone wanting to force their body open quickly, or anyone currently injured without professional clearance.
It’s for dancers who want to understand what their body needs and build flexibility they can use in class, long after the 30 days are over.
IN THEIR WORDS
What dancers are saying about the 30-Day Method.
MEET YOUR INSTRUCTOR
Louisa Paterson
Former professional ballerina, certified master trainer and founder of Train Like a Ballerina. After a career in professional ballet, Louisa went on to study strength, conditioning and human movement, then began coaching dancers across the world – from adult beginners to some of the world’s leading ballerinas.
Over years of coaching, she developed a flexibility method that brings together the principles she uses with dancers in practice: education, assessment, progressive mobility and strength at range.
This is the method Louisa teaches, now made accessible for you to follow at your own pace.
Ready to start?
Get Flexible Like a Ballerina
The 30-Day Flexibility Method
The method taught to some of the world's top ballerinas, now yours for life. Learn it, assess your body, and train it, starting today.
- The complete 115-page method
- The 8 principles, in depth
- Your baseline self-assessment
- 30 dancer-specific exercises
- The 30-day full-body reset
- Troubleshooting for dancers
$29One-time payment
Start my 30 days · $29Instant access · 14-day money-back guarantee · Yours for life
A few things you might be wondering
Is this method suitable for my level?
Yes. The 30-Day Method is designed for ballet dancers at every level — from adult beginners and late starters to pre-professional and professional dancers.
The method progresses gradually across four weeks, and every exercise includes modifications so you can work with your current range, strength and experience.
Will I get my splits in 30 days?
Every body progresses differently, so we don’t promise a specific result in 30 days.
You may make visible progress toward your splits, improve your extensions, feel less restricted, gain more control in your range, or simply understand your body better.
The purpose of the method is to teach you how to build flexibility intelligently and safely, so your progress can continue long after Day 30.
How much time do I need each day?
Most training sessions take around 25–35 minutes.
Every seventh day is a lighter 15–20 minute active recovery and reflection session, and the longest session in the entire method is around 40 minutes.
The warm-up, mobility, flexibility and strength work are all already built into each session.
Do I need any equipment?
No specialist equipment is required.
You can complete the method at home using your bodyweight and a small amount of floor space.
A wall or chair can be useful for support, and a towel, cushion or yoga blocks can be used for some modifications if you have them, but they are not essential.
What if I buy it and realise it isn’t right for me?
You’re covered by our 14-day money-back guarantee.
Start the method, explore the education and try the training. If you decide it isn’t right for you within 14 days of purchase, simply contact us for a refund.
The Academy Course
Want to go deeper?
The 30-Day Method gives you the essential education and a plan to apply it. The Science of Flexibility course takes it further, with in-depth video lessons, course workbooks, knowledge checks and practical tools for training and teaching.
Explore the Academy course →For teachers, coaches and serious dancers · Study flexibility as a complete subject
