Barre with Maya - MARCH 31

This week’s barre workout will focus on improving calf strength, ankle strength, and balance. We will specifically be targeting the calf muscles. The only equipment needed for this sequence is a surface to hold on to that is around the height of your hips. The recommended time for each exercise is 45 seconds. Be sure to warm up and cool down before and after completing this workout.
Barre Calf and Ankle Strengthening Sequence:
Relevés in parallel
Relevé parallel upper leg pulses
Relevé pulse in parallel
Relevés in parallel: While standing with the feet parallel to each other and a hip’s distance apart, begin to raise up on to the ball of the foot then lower the heel. Repeat.
Relevé parallel pulses: While standing with the feet parallel to each other and a hip’s distance apart, begin to raise up on to the ball of the foot. Hold this position and begin to bend slightly at the knee. Slowly move up and down, by slightly bending and extending the knee. Pulse occurs in the upper leg muscles of the quads, hamstrings, and glutes.
Relevé pulse in parallel: While standing with the feet parallel to each other and a hip’s distance apart, begin to raise up on to the ball of the foot. Hold this position and begin to continue to raise on to the ball of the foot followed by slowly lowering down only an inch or two. Pulse occurs in the lower leg muscles of the calves.
This sequence can be modified to be made easier by reducing the amount of time for each movement and/ or by reducing range of motion.
This sequence can be modified to be made harder by increasing the length of time for each exercise.
Throughout the sequence, focus on maintaining proper form. Try to maintain an upright posture throughout each movement, while focusing on engaging the calves throughout the sequence.