Lesson 1Postural alignment fundamentals: pelvic neutral, thoracic extension, and cervical alignment for clean linesMaster neutral alignment so your lines read clean from every angle. This section refines pelvic position, thoracic extension, and cervical alignment, helping you avoid over-arching, slumping, and neck strain while maintaining a long, elegant frame, straight and fine.
Finding true neutral pelvis in standingThoracic extension without rib flaringCervical alignment and chin positioningStacking ears, shoulders, ribs, hips, and anklesPosture drills with mirror and video feedbackCorrecting swayback and rounded shouldersLesson 2Preventive conditioning: glute, hamstring, and posterior chain exercises to support long runsBuild strength in the glutes, hamstrings, and full posterior chain to handle long show days. You go learn runway-specific conditioning that protects knees, hips, and lower back while supporting powerful, controlled strides in heels, building endurance.
Glute activation drills before strength workHamstring bridges and hinge pattern trainingCalf and Achilles endurance for long walksHip stability exercises for straight trackingLower-back friendly strengthening optionsWeekly conditioning plan for show seasonsLesson 3Balance and proprioception drills: single-leg, unstable-surface, and heel-toe balance progressionsDevelop precise balance and joint awareness for stable, elegant walks. You go train single-leg control, heel-toe accuracy, and safe unstable-surface drills that prepare you for narrow runways and unpredictable backstage floors, steady as rock.
Single-leg balance with eyes open and closedHeel-toe line walking on taped runwayUnstable-surface drills with safety supportAnkle and hip alignment checks in balance workProgressions from static to dynamic balanceCommon balance errors and safe correctionsLesson 4Foot care and blisters prevention: taping, padding, and shoe break-in strategiesProtect your feet from blisters and overuse so you can keep booking. You go learn taping methods, padding choices, and shoe break-in strategies tailored to runway footwear, plus daily care routines that speed recovery, keeping feet happy.
Identifying hot spots before blisters formTaping techniques for toes and heelsChoosing and placing pads and gel insertsSafe shoe break-in methods for new heelsPost-show foot care and recovery routineWhen to alert the team about foot issuesLesson 5Quick backstage micro-warmups: 2–5 minute mobility and activation routines between showsCreate fast, targeted warmups you can perform backstage in tight spaces. You go build 2–5 minute routines that mobilize key joints, wake up glutes and calves, and reset posture between shows without breaking a sweat or makeup, quick and easy.
Backstage constraints and safety considerationsTwo-minute full-body mobility sequenceGlute and calf activation without equipmentNeck, shoulder, and spine reset for postureAnkle and foot wake-up drills before heelsDesigning personal 5-minute warmup templatesLesson 6Heel-walking techniques: ankle stability, calf activation, and controlled foot-roll for high heels and platformsRefine heel-walking mechanics for stability and grace on any surface. This section trains ankle control, calf activation, and smooth foot-roll patterns that reduce wobble, slips, and impact when wearing high heels or platforms, walking tall.
Safe weight placement over the heelControlled foot-roll from heel to toeAnkle stability drills for narrow heelsCalf strength and endurance for heightManaging different heel heights and shapesPracticing on varied runway surfacesLesson 7Core engagement and breath control: transverse abdominis activation, bracing, and diaphragmatic breathing for steadinessLearn to engage your deep core and manage breath for steadiness in heels. This section covers transverse abdominis activation, safe bracing, and diaphragmatic breathing that supports posture, fluid turns, and long runway repetitions, breathing easy.
Finding and activating transverse abdominisNeutral spine and ribcage position in standingSafe core bracing for walking in heelsDiaphragmatic breathing while maintaining postureTiming breath with steps, turns, and posesCore fatigue signs and recovery strategiesLesson 8Tracking physical load: energy management, hydration, and nutrition planning for multiple-show daysLearn to monitor physical load across multiple-show days to avoid burnout. This section covers energy pacing, hydration timing, and simple nutrition planning that support consistent walks and fast recovery between bookings, staying fueled.
Recognizing signs of overload and fatiguePlanning energy across rehearsals and showsHydration timing before, during, and afterBackstage snacks that support steady energySimple tracking of steps, sets, and hoursRecovery habits on heavy schedule weeksLesson 9Comprehensive warm-up routine: dynamic mobility, joint activation, and posture priming for runway hoursDesign a full warmup that prepares joints, muscles, and posture for hours of runway work. You go combine dynamic mobility, activation, and alignment drills into a repeatable sequence for rehearsals, fittings, and show calls, ready to go.
Sequencing mobility before activation workDynamic leg and hip mobility for long stridesShoulder and spine prep for fluid armsFoot and ankle series before putting on heelsRunway-specific activation circuit exampleAdapting warmups for early call timesLesson 10Slip, trip, and wardrobe-failure protocol: staged recovery techniques, phantom-step correction, and composed audience-facing recoveryPrepare for slips, trips, and wardrobe issues with calm, rehearsed responses. This section teaches staged recovery, phantom-step corrections, and audience-facing composure so mistakes read as intentional, not panicked, handling it cool.
Practicing controlled slip and trip recoveryPhantom-step correction without overreactingManaging broken straps, zips, and fasteningsUsing pauses and poses to hide adjustmentsEye-line, face, and breath under stressPost-incident debrief to refine responses
