✅Just did our Day 2: Lifted Lines today from home with the modifications because of winter driving conditions✨❄️ still getting it done! Which workout are you doing today??👇🏼
✅Just did our Day 2: Lifted Lines today from home with the modifications because of winter driving conditions✨❄️ still getting it done! Which workout are you doing today??👇🏼
🎭🩰STAGE READY: final check-in!!
Drop another video, photo or comment sharing how far you’ve come, how your shows are going, etc. Let us celebrate YOU❤️🔥 Costumes encouraged!
Update: prize for the challenge this round will be a free month of the app (or credit applied to annual). Merch will have its own launch window in 2026 so we can give it the hype it deserves.
Reminder that our FIRST EVER Live Coaching Call is happening in 2 DAYS!! ⭐The Barbell Ballerina Performance Lab
Who: TBB App Members
What: 1 Hour Live Group Coaching/Q&A
When: Wednesday, December 3 at 4 PM CST
Where: Here in the app, at this link
Why: To get real-time support on training, recovery, nutrition, mindset, form, injuries, performance prep, etc. AND connect with other dancers chasing big dreams.
Replay will be available.
SEE YOU THERE🤍 – Lili
⭐ IT’S HAPPENING: The Barbell Ballerina Performance Lab
Our first-ever live coaching session inside the app is happening next Wednesday at 4 PM CST.
This new monthly space is where you can get real-time support on whatever you’re working on: programming, form, injuries, performance prep, or anything you want clarity on.
First session:
Wednesday, December 3 at 4 PM CST
Replay will be available.
If you want feedback, direction, or a place to check in with other dancer-athletes, I’d love to see you at the first one.
✅STAGE READY: WEEK OF NOV. 24 CHECK-IN
We are at the halfway point!! Let us know how things are going, what are you struggling with, what is going well? Photos and videos always encouraged.
Plus some extra holiday week reminders to show your body some extra love and nourishment🤍
P.S. as always if you are just joining us, dive right in and join the challenge, let us know what you’re working on and what you need support with!!
Stage Ready🎭 WEEK 3 CHECK-IN!!👇🏼
Edit* videos can be uploaded in our private TBB Community channel as posts themselves but not as comments! You are welcome to post a video there or photo underneath this main thread, both will count😊
Drop a video/photo of the skill you decided to work on during our 8 weeks: rehearsal snippet, specific lift in the gym, ballet step, anything!! Perfection DOES NOT EXIST and we are not looking for that!!! Share your process, your art, your work, your flow. Support another dancer in the comments 🤍 let’s have fun!!
New members: it’s never too late to join the challenge! Just hit join here and start doing the check-ins! Winner at the end of the 8 weeks gets free TBB merch from the collection launching this fall/winter🍁😍
Can’t wait to see all your videos/photos!!👏🏼
Happy weekend my loves!! 🎉 Thought it’d be fun to do a thread of what you’re performing this season (nutcracker or otherwise!!) Feel free to include a photo in costume or rehearsing 😍
I will be dancing sugar plum, dew drop and rat queen 🍬🩰🌸👑
Can’t wait to see everyone’s roles!!
-Lili
Sneak peek time 👀 The next 8 weeks are stacked!!! 📆Here is what's still coming in the STAGE READY training block:
Week 1: Oct. 27 (already up):
Creating your performance plan
Snack ideas for your dance bag
Week 2: Nov 3
Resting between sets
Adductor release video (requested)
Pre stage class warmup
Week 3: Nov 10
Protein pumpkin muffins
Sleep consistency tips (requested)
Week 4: Nov 17
Psoas release
Stage ready journal prompts
Apple cinnamon buckwheat cereal recipe
Week 5: Nov 24
Performance visualization
Theater bag checklist
Week 6: Dec 1
December lock in: performing is a mental game
Form tip: how to deadlift
Week 7: Dec 8
Gym etiquette
Whole wheat tacos
Fueling tip: fat
Week 8: Dec 15
Performance de-stressors
Recharging post show: you did it!
All designed to help you build a powerful body, a mind that stays sharp under pressure, and a soul that dances with pure joy onstage because you've built up the foundations❤️🔥 LET'S GO!!!
STAGE READY begins today!!!!🎭🩰This block is all about stepping into your strongest performance season yet⭐️
This week’s check-in: pick ONE SKILL to focus on over the next 8 weeks and share it with us below. Maybe it’s a tricky Nutcracker section, a specific gym lift, or a challenging ballet step you want to master. Setting the goal is step one!!✅
To be eligible to win free TBB merch at the end of our 8 weeks, join the challenge here
LET’S KEEP BUILDING🔥
Oct
27
Challenge
October 27 — December 21
The theater just called...you ATE that stage up. 🔥
It’s time to step into your strongest performance season yet with the STAGE READY 8-Week Challenge.
This block is all about training smarter, not harder. We’ll focus on maintenance over exertion through:
Lower volume + essential lifts
Stamina work that keeps you strong (not burnt out)
Fueling + recovery for peak performance
Guided visualizations to ground your mindset before you hit the stage
📋 CHALLENGE CHECK-INS
Every other week, I’ll post a specific check-in thread for you to share your progress. Each response counts as an entry.
Week of Oct. 27: Pick ONE skill to focus on over the next 8 weeks and share it with us. Maybe it's a tricky Nutcracker section, a specific gym lift, or a challenging ballet step you want to master.
Week of Nov. 10: Time for bravery!! Share a video of your skill in action. Remember, no judgement here just support. 🖤
Week of Nov. 24: Check in! How’s it going? What’s working? What do you need help with?
Week of Dec. 8: Drop another video showing your progress + celebrate how far you’ve come!
🎁 CHALLENGE PRIZE
Quick update: the prize for this challenge will be one free month inside the app.
Merch will get its own launch window in 2026 so we can do it right, but for now I’m excited to gift the winner a month of training with me. 🖤
Get ready to become unrecognizable onstage this season.
Let’s do this. 🩰💪