EFFORTLESS EXTENSIONS is a focused training block designed to help you build higher, stronger, and more effortless extensions, without forcing or overworking.

This challenge targets:

• Arabesque

• Devant

• À la seconde

with an emphasis on true ease, control, and stability that carries into class, rehearsal, and performance.

What we’re training

• Strength for sustainable extension height

• Active range of motion (usable flexibility)

• Supporting-leg and pelvic stability

• Coordination so extensions feel lighter and more repeatable

This is about making high extensions feel inevitable, not forced.

Weekly structure (flexible by design)

You’ll have 5 training days per week, but you do not need to do all five.

• Choose the extension(s) you want to prioritize

• Other days focus on range of motion, stability, and supporting-leg strength

Even 2–3 intentional days per week will move the needle.

📋 CHALLENGE CHECK-INS

• Week of Feb 16: Baseline
  Share one photo of your current extension of choice, that you want to track your progress on this training block

• Week of March 2: Awareness
  Name one muscle or action you’re feeling more clearly in your extension (ex: glute support, hamstring length, standing-leg stability, lower ab engagement)

• Week of March 16: Effort Audit

  Less effort, more result

  Finish this sentence: “My extension feels more effortless when I stop ____ and focus on ____.”

• Week of March 30: Integration
  Where are you trusting your extension more (barre, center, balances, etc.)?

• Week of April 6: Final reflection
  Re-share your extension + one takeaway you’re carrying forward

Each check-in = one entry to win the prize.

🎁 CHALLENGE PRIZE

One Élevé leotard of choice 🤍
A celebration of strength, ease, and the work you put in.

❄️WINTER RESET final checkin!!

Drop your biggest takeaway from this challenge below👇🏼 excited to hear them! Mine is: don’t be afraid to restttt and come back stronger✨

Winner gets a Sprout Living protein bundle🍫 you don’t want to miss out on this one. Every comment and post counts as an entry

Effortless Extensions 8 week challenge starts Monday Feb. 16🩰 It’s gonna be gooood. You’re gonna LOVE the way this split is structured, I can’t wait to reveal it.

NEW private podcasts will be dropped to annual members only at the beginning of each month, upgrade anytime in your profile. These are special episodes diving deeper into all things training, fueling, mindset and recovery 🥑💪

Go crush it this week!!

🤍Lili

❄️Winter Reset mid-challenge checkin!!

👇🏼Drop one thing that has been working for you below, be it a habit, schedule, morning routine etc. Bonus entries for commenting on other dancers’ responses and supporting one another🤍

🍫Winner of this challenge gets a Sprout Living Protein Bundle!! If you didn’t know I work with them and they agreed to gift 4(!!!) of their amazing protein powders to the lucky winner. Any post or comment in the community counts as an entry!

🧘🏼‍♀️Brand NEW flexibility flow is live in the app!! Go check it out, 25 mins of ooey gooey flow for those sore hips and achey back. Did it today and woooow feeling good!!

💪Let me know how I can support you this week, let’s make it an amazing one

xx Lili