Seven rotating sessions that cover splits, spirals, laybacks, hips, shoulders and ankles. Days 1–5 cover every area on a five-day week; Days 6–7 add Biellmann work and a recovery flow on weekends.
Tap a day to view its session. Green dot = completed this week (saved on this device).
Weekly rotation
Five days a week: do Days 1–5 (Mon–Fri). Six or seven: add Day 6 Saturday and Day 7 Sunday. On a rink day, do the session after skating while she is still warm, or skip Day 7 entirely.
Rules for safe progress
Never stretch cold. The 3-minute warm-up is not optional.
Stretch to a 6/10 pull, never pain. Sharp, pinching or joint pain means stop and back off.
Breathe out to sink deeper. No bouncing, and no one pushing her into position.
Growth spurts change everything. During fast growth she may suddenly feel tighter; ease off rather than force it.
Active beats passive. Moves marked ACTIVE build the strength to hold a spiral or Biellmann on the ice.
Use support. Yoga blocks, a strap or towel, and a bench or kitchen bench as a barre.
Take a photo of her front split and middle split on the 1st of each month to track progress.
Check with her coach or a physio if she has back pain with laybacks, or any lasting knee, hip or ankle pain.