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Petite - Extension
Welcome to the Petite Extension Syllabus, use the accordion to find your videos
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Start in centre, facing DSR, arms by sides in soldier position.
Dancers don’t need to perform the warmup at the same pace and counts don’t need to be ‘set’. However, if teachers wish for their dancers to work through the warmup altogether then teachers can set counts.
How dancers transition to and from the floor is the teachers choice.
Move 1 Five star jumps to DSR – feet jump out to second with arms clapping above head and then feet jump back into parallel first position with arms by sides. Repeat four more times
Move 2 Turn to face USR. Five tuck jumps – feet jump off the floor in parallel towards derriere, bending from the knees. Arms straight forward in straight jazz first with palms down. Repeat four more times
Move 3 Turn to face USL. Five burpies – spring in air with feet parallel and arms above head in jazz fifth, palms facing forward. Bend down to crouch position with hands flat on floor. Jump feet out to plank position and then return to crouch position. Repeat four more times
Move 4 Turn to face DSL. Five sit ups – lay on back with arms above head and knees bent with feet flat on floor. Bring body upright with arms coming to jazz first with palms down. Lay back down on back. Repeat four more times.
REPEAT ABOVE FOUR MOVES TO EACH CORNER 4 TIMES EACH
REPEAT ABOVE FOUR MOVES TO EACH CORNER 3 TIMES EACH
REPEAT ABOVE FOUR MOVES TO EACH CORNER 2 TIMES EACH
REPEAT ABOVE FOUR MOVES TO EACH CORNER 1 TIME EACH
Stand up to face front with arms by sides to finish
Dancers should demonstrate:
- Strong arms in star Hands should connect together above head and back down to the legs each time
- Feet landing in parallel 1st position at the end of each star jump
- Elevation in all jumps working through the feet with articulation
- Strong and stable posture and arms at all times
- A flat plank line in the burpee
- Maintained technique as they start to tire
Start in centre with feet in second parallel and arms by sides
1 – 4 Stretch forward to place into hamstring stretch with hands flat on the floor, fingers tracking forwards. If hands cannot reach the floor, dancers should stretch forwards as far as they can placing their hands on the front of their legs.
5 – 8 Taking arms around outsides of legs, hold the backs of the ankles with hands working into a deeper hamstring stretch
1 – 4 Bring hands inside the legs and stretch arms through legs aiming to get hands past the legs and flat on floor at the back. If the dancer cannot get their hands flat on the floor aim to reach arms straight and place fingertips on the floor.
5 – 8 Maintaining hamstring stretch, place hands in front of feet and step feet into parallel first position. If hands cannot reach the floor, dancers should stretch forwards as far as they can placing their hands on the front of their legs.
1 – 4 Hold above position
5 – 8 Taking arms around outsides of legs, hold the backs of the ankles with hands
1 – 4 Keeping hands outside the legs, stretch arms aiming to get hands past the legs and flat on floor. If the dancer cannot get their hands flat on the floor aim to reach arms straight and place fingertips on the floor.
5 – 6 Bring hands in front of feet and bend knees into crouch position
7 – 8 Push away from hands to stretch legs straight on the floor into a sitting position. Hands resting on top of quadriceps, feet pointed
1 – 4 Slide hands along tops of legs towards ankles, stretching forward into hamstring stretch. Head down
5 – 8 Flex feet holding the toes with head up and chest line open. Back flat 1 – 8 REPEAT PREVIOUS EIGHT COUNTS
1 – 4 Sit up with tall back and reach L arm to jazz fifth with palm facing forward and R arm by your side with fingers tracking forwards. Feet stretched
5 – 8 Flex R foot and reach forward with L arm to hold flexed foot with open chest line and flat back. R arm remains by your side
1 – 4 Use L arm to lift R foot off the floor, stretching right arm to US. Head looks to SR 5 – 8 Place R foot back down on floor and stretch body over legs with feet pointed and arms straight
1 – 16 REPEAT ABOVE 16 COUNTS on the other side (so flex L foot and reach with R arm)
1 Sit up with hands resting on quadriceps
Dancers should demonstrate:
- Working through their feet and showing understanding of how to articulate when stretching and flexing
- Extension of the back of the knee in hamstring stretch to ensure connection with the floor
- Working heels off the floor in foot flex
- Extension through shoulders and upper back when holding toes with flexed feet
- Sitting up and out of the hips from the starting Aiming to lengthen the body over the legs when stretching forwards
- Vertical, parallel legs in standing hamstring stretches
Start in centre on the floor in butterfly position with hands holding ankles
1 – 8 Hold butterfly position
1 – 8 Stretch body forward over legs in butterfly position with arms straight and palms down. Head is also down
1 – 8 Return to starting position
1 – 8 Take both legs out into a seconde straddle/split position
1 – 8 Reach L arm up and over the head and stretch towards right leg into a side torso stretch. R arm on floor in front of body and legs
1 – 8 Return to upright position with arms in jazz second
1 – 8 Reach R arm up and over the head and stretch towards left leg into a side torso stretch. L arm on floor in front of body and legs
1 – 8 Return to upright position with arms in jazz second. Feet flexed
1 – 8 Stretch forward aiming to get chest on floor and maintaining turnout. Head up and hands forward with palms flat on floor
1 – 8 Slide hands along floor to jazz second position while rotating the legs through into an inverted side split position. If a dancer needs help to rotate to inverted side splits, they can use their hands to help push them up an over (NOTE: if this is the case, careful the dancer doesn’t twist into a front split line)
1 – 8 Roll through to bring legs to meet behind body and place hands by shoulders, with elbows bent
1 – 8 Push back into prayer position and rest
Dancers should demonstrate:
- Lengthened spine in butterfly stretch
- Turnout and rotation in seconde position with stretched feet and the back of the knees connected to the floor
- Side torso stretches that have an open shoulder line to the front and the face is not hidden by the arm
- Maintained turn out in hips when reaching forwards in seconde position
Start facing SR with feet in first parallel and arms by sides (soldier position)
NOTE: Yoga blocks maybe used to assist dancers who are not in a full split line yet. Prepare the yoga blocks on their tallest end and place either side of the body where the hands would normally rest.
1 – 8 Step R leg forward into lunge position – front leg (R) should be at 90 degree angle and back leg extended straight on demi pointe, with body in complete parallel. Hands on the floor, either side of the front leg, head up
1 – 8 Slide back leg up into an ‘A frame’ position where legs are now in a wide parallel fourth. Stretch forward over front leg with body, heels on floor. Arms should remain either side of front leg with palms flat on floor
1 – 8 Transfer weight forward and move arms slightly further forward. Kick leg in derriere, up into penche position (L leg)
1 – 8 Move back down into lunge position, this time with back (L) knee on floor and foot pointed
1 – 8 Transfer weight towards back leg so that hip and knee are in a vertical alignment. Body reaches forward and over front R leg into a hamstring stretch, arms stretched either side of your front leg.
1 – 8 Transfer weight back onto the heel of the back foot (sit on heel) to show an extended hamstring stretch (body and arms remain forwards)
1 – 8 Push up and forward into square right splits
1 – 56 AFTER A SHORT PAUSE REPEAT EXERCISE ON THE L (NOTE: the transition to the left side is at the teachers discretion eg. You might consider a roll out of the splits to stand up facing the other side and setup into lunge).
Dancers should demonstrate:
- Proper alignment of the body, especially ensuring the hips are facing parallel at all times
- Clean technique that’s not sacrificed to show a greater split line. Always work within the dancer’s capabilities and focus on development of square splits
- Pulled up knees, extending from the hamstring
Start in the centre, laying face down on floor facing SR. Hands flat on floor by shoulders and feet slightly apart.
1 – 4 Push up arching back and allow the head to look back towards the feet. Legs remain stretched and feet slightly apart
5 – 8 Bend from the knees and bring toes towards the head
1 – 4 Stretch and extend R foot whilst keeping L foot touching head
5 – 8 Swap legs so now R foot is touching head and L leg is extended
1 – 8 Return to starting position and hold, this time bringing feet together
1 – 6 Push up arching back and allow the head to look back towards the feet. Legs remain stretched and feet together
7 – 8 Bend from the knees and bring toes towards the head, legs and feet remaining together
1 – 2 Stretch legs back out and onto the floor keeping them together
3 – 8 Push back into prayer position and rest
Dancers should demonstrate:
- An open chest line in their back stretch and shoulders shouldn’t lift
- Parallel feet in toe Feet should not cross over in back stretch when touching toes to head
- Feet and knees staying securely together in second set to enable an extended quad stretch
- Control and strength throughout ensuring clean transitions between moves
Start USL with feet in first parallel. Hands on hips. Dancers stand in line, one behind the other. Exercise travels to DSR. Exercise to be completed one at a time.
1 – 2 Step on R leg and bring L to parallel retire – step hop on R foot. Hands remain on your hips
3 – 4 Repeat other leg
5 – 8 REPEAT PREVIOUS FOUR COUNTS
1 Bend into crouch position touching the floor
2 Spring off the floor stretching knees and feet. Arms above head in a jazz fifth position – palms forward
3 – 6 REPEAT ABOVE TWO COUNTS TWICE MORE
7 Bend into crouch position touching the floor
8 Stand up with hands on hips (starting position)
DANCER REPEATS EXERCISE UNTIL THEY RUN OUT OF SPACE. Dancers should complete a minimum of three full sets before finishing and preparing on the other side.
Students wait for dancer in front to do one full set of the above exercise before joining in REPEAT EXERCISE ON THE LEFT STARTING FROM USR
Dancers should demonstrate:
- Care to show retire position in spring
- Working through the foot to full pointe on spring step
- Maintained control in upper body throughout
- Height/elevation in all Work to use the achilles in step hop by bending into the floor and using floor pressure to establish as much elevation possible
- Strength through arms with stable positions – on hips and fifth position
Start lying on back facing SR, legs stretched with feet pointed and arms on floor beside body, palms down
1 – 8 Hold dish position – feet, arms and shoulders just off the floor
1 – 8 While maintaining dish position tap the inside of the feet together repeatedly insmall, fast, controlled movements
1 – 2 While maintaining dish position bring R leg up to retire position
3 – 4 Return R leg to meet with L leg in dish position
5 – 8 REPEAT ABOVE FOUR COUNTS WITH L LEG
1 – 8 Lay on back in starting position and hold
1 – 24 REPEAT FIRST 24 COUNTS OF EXERCISE
1 – 4 Lay on back in starting position and hold
5 – 6 ` Placing hands beside head, bend knees so that feet are now flat on the floor
7 – 8 Push up into bridge position
1 – 8 Hold bridge position for eight counts
1 – 8 While maintaining bridge position bring R leg up to retire position
1 – 8 Lower R leg and hold bridge position
1 – 8 While maintaining bridge position bring L leg up to retire position
1 Lower left leg into bridge position
2 – 8 Carefully lower back to the floor and finish with legs bent into chest, wrapping arms around legs
Dancers should demonstrate:
- Working the spine into the floor for dish, keeping ribs closed
- Feet held together in parallel in dish Keep arms strong by side of legs, hands facing down to the floor
- Shoulders over their hands in bridge position
- Parallel feet in bridge and fingers pointe inwards towards heels
- Knees tracking over the toes in bridge
- Long neck when in dish position
Start lying face down on the floor facing SR. Arms stretched forward on the floor in fifth position with palms on floor & feet slightly apart. Head up.
1 – 8 Lift up into ‘superman’ position. Feet and legs off the floor as high as possible, both remaining stretched. Arms off the floor as high as possible – hands in fists.
1 – 8 Maintaining the arch in your back, bend knees and catch around the outside of the legs at low shin height into ‘swallow’ position
1 – 16 REPEAT FIRST 16 COUNTS
1 – 2 Return to superman position
3 – 5 Roll DS onto back – keeping arms and feet off the floor (dish position with arms above the head)
6 – 8 Continue rolling DS back into superman position
1 – 8 Place elbows on floor and push body up into plank position – feet apart and hands together in fists – hold
1 Place R hand on floor and push up to straighten R arm
2 Repeat with L arm
3 Bring R elbow back down to the floor
4 Repeat with L arm
5 – 8 REPEAT PREVIOUS 4 COUNTS
1 – 5 Push back into prayer position
6 – 8 Transfer weight forward, laying stomach on floor and arms stretched forward above head (starting position)
Dancers should demonstrate:
- Strong arms (hands in fists) in superman with control through body and legs
- Evenly lifted upper body and legs in superman position
- Open chest line in ‘swallow’ position
- The entire quadricep connected with the floor in swallow position
Start in centre kneeling on two knees with arms by sides. Exercise should be performed two at a time and other dancers should wait seated on their knees and feet, hands resting on thighs.
1 Reach to SL placing the L hand on the floor, fingers pointing outwards. Hand lands away from the body, bringing torso into a diagonal line
2 Kick R leg in a high grande battement to second position, R arm to fifth position with palm facing SR. Body to maintain diagonal line
3 – 4 Return to starting position
5 – 8 REPEAT ABOVE 4 COUNTS
1 – 7 Reach to SL placing the L hand on the floor, fingers pointing outwards. Hand lands away from the body, bringing torso into a diagonal line. Maintaining the body position, bend R knee bringing the knee towards the R shoulder and grab hold of the back of the R ankle with R hand. Unfold R leg into an extension until straight
8 Return to starting position
1 – 16 REPEAT ABOVE 16 COUNTS ON L LEG
1 – 2 Place hands on the floor in front of the body with fingers pointing forwards. Kick L leg STRAIGHT to derriere, landing the kick with a stretched leg and the foot pointed on the floor
3 – 4 REPEAT ABOVE 2 COUNTS
5 – 6 Kick L leg into ATTITUDE derriere, arching head back towards the foot. Land the kick with a stretched leg and the foot pointed on the floor
7 – 8 REPEAT ABOVE 2 COUNTS finishing with L knee closed in next to R
1 – 8 REPEAT ABOVE 8 COUNTS ON THE R
1 – 4 Push back into prayer position
5 – 8 Sit up with straight back, hands resting on tops of legs. The next pair of dancers would prepare to kneel up starting position at this pointe.
Dancers should demonstrate:
- Maintained turnout throughout leg kicks to second
- Distanced placement of arm from supporting leg in side kicks
- Ability to show difference from straight kicks to attitude kicks in derriere position
- Arm extended close to head in side kicks
- Strength and control through the upper body and arm lines
- Sitting up out of the hips and length through the neck
- The foot remaining on the floor is stretched
Start with back against a wall, feet turned out in first position and arms by the sides.
1 – 2 Bend supporting (L) leg whilst lifting R leg (bent) off the floor. Connect hands with the back of the ankle and bring knee towards the R shoulder
3 – 8 Continue holding the R leg and stretch into leg catch position, supporting leg should stretch and arms should frame the face.
Variation: if unable to hold the leg with two hands the dancer should place the R hand behind the ankle and extend the R leg with one arm, aiming to pull the leg as close to the body as possible. L arm should extend out to a diagonal line from the shoulder.
1 – 8 Let go of leg bringing arms down through second position and onto side of body.
Foot closes back to first position with control.
1 – 16 REPEAT EXERCISE ON THE L
Dancers should demonstrate:
- Care with placement of hands on ankle
- Working the leg into their flexible position – between the shoulder and head
- Strong, stretched supporting leg in leg catch position
- Strong, controlled posture and stretched feet
Start SL facing SR, feet first parallel and arms by sides. Prepare right foot pointed forward and arms in fifth position (palms facing inwards) on 5,6,7,8. Dancers line up one behind the other and exercise should be completed one at a time
1 – 2 Step R foot forward bringing body down towards the leg and place hands on the floor, kicking L leg up into derriere penche position
3 – 4 Bring body back up to start position and arms to jazz fifth. Bring L leg through to walk forward on demi pointe followed by the R foot
5 – 8 REPEAT ABOVE FOUR COUNTS ON OTHER LEG (next dancer should prepare their arms and stretched foot at this pointe)
1 – 24 REPEAT EXERCISE UNTIL DANCER REACHES END OF ROOM. Each dancer should aim to complete at least three full sets before stopping.
Students join in once the dancer in front has done the exercise once on each leg
Dancers should demonstrate:
- Using the accent of the arms to help bring body back up in with speed in between each kick
- Arms in a strong fifth position, with palms facing inwards
- The kick executed with square hips and both legs stretched
- Walking on their highest demi pointe after the penche kick
- Control and strength through the upper body
- Stretched feet
Start USR facing DSL, feet first parallel and arms by sides. Prepare the L foot pointed forward and arms to second position on 5,6,7,8. Dancers line up one behind the other and exercise should be completed one at a time
1 – 2 Step forward with L foot flat on floor, turned out and leg bent. Brush R foot through first position and kick towards flexi spot, pulling up the supporting (L) leg
3 – 4 Bring R leg down and complete two walks on demi pointe, R foot then L
5 – 8 REPEAT ABOVE FOUR COUNTS ON OTHER LEG (next dancer should prepare their arms and stretched foot at this pointe)
REPEAT EXERCISE UNTIL DANCER REACHES END OF ROOM. Each dancer should aim to complete at least three full sets before stopping.
Students join in once dancer in front has done the exercise once on each leg. All dancers repeat from other corner once completed first side.
Dancers should demonstrate:
- Engaged arm muscles that hold the arms in a strong and controlled second position
- Brush through first position in kicks and using the floor pressure to push off into the kick
- Their kick using the hamstring to show height and strength
- Walking on highest demi pointe after each kick
- Working to support upper body throughout, showing strength through the torso
- Stretched feet
- Correct posture
Start SL with body facing forward. Feet in first parallel with arms by sides. Exercise should be completed two at a time, with the two dancers standing in a slight diagonal (eg front dancer stands far SL and back dancer takes a step towards SR)
1 Chasse plie bringing arms up into second position
2 Place L foot behind R on demi pointe, arms by sides
3 Step R foot to second position on demi pointe, arms stay by sides
4 Step L foot forward flat into pirouette prep position, arms in jazz third and R foot behind on demi pointe
5 – 7 Bring R foot into retire position and rise up onto demi pointe on the L leg. Arms in curved jazz first. Hold and balance
8 Step R foot out into second position on demi pointe. Arms in second 1 – 2 Chasse plie with R foot, arms remain in second position
3 – 4 Bring L foot to meet R into first turned out on demi pointe. Arms in curved jazz first position
5 – 8 REPEAT PREVIOUS 4 COUNTS
1 – 15 REPEAT FIRST 15 COUNTS OF EXERCISE
16 Lower feet into first parallel position with arms by sides
Next pair of dancers prepare themselves into starting position on the final 5,6,7,8 of the pair beforehand.
Once finished line up SR ready to come back on the other side.
Dancers should demonstrate:
- Chasse into plie position
- Working onto highest demi pointe in pas de bourree
- A parallel pirouette prep Quadricep of the back leg should be vertical, drawing a line from the hip to the knee and the foot on a high demi pointe
- A strong ‘L’ shape (jazz third) with muscles engaged in pirouette prep position
- Correct posture – ensuring they close the rib cage and centre their Back should be completely flat and vertical and neck should be long
- Arms in a curved jazz first when in pirouette position and should be chest height
- Balance and control when holding pirouette position
Start SL with body facing forward. Feet in first parallel with arms by sides. Class stands in a line one behind the other. Exercise should be completed one at a time with each student waiting for dancer in front to complete one full set before starting.
1 – 2 Kneel on R knee and roll to face US
3 – 4 Continue to roll kneeling up onto L knee to stand on R leg bringing feet to parallel first position. Arms by sides
5 – 6 Star jump – feet jump out to second with arms clapping above head and then feet jump back into parallel first position with arms by sides
7 – 8 Tuck jump – feet jump off the floor in parallel towards derriere, bending from the knees – arms in front of body with hands clasped, landing in first parallel
1 – 4 Burpee – spring in air with feet parallel and arms above head in jazz fifth, palms facing inwards. Bend down to crouch position with hands flat on floor. Jump feet out to plank position and then return to crouch position
5 – 8 Stand with feet parallel, arms by sides and hold 1 – 16 REPEAT EXERCISE
REPEAT EXERCISE UNTIL DANCER REACHES SR. Each dancer should aim to complete at least three full sets before finishing. Once the dancers have reached SR they should line up behind each other ready to commence the other side.
Once full class has completed the R side, repeat the exercise on the L.
Dancers should demonstrate:
- Their body lifted out of the floor in rolls with a long spine and shoulders pressed down
- Stretched feet when rolling on the Aim to keep feet connected to the floor throughout the roll
- Strong arms in star Hands should connect together above head and back down to the legs each time.
- Landing in parallel 1st position at the end of star jump and tuck jumps
- Elevation in saute jumps, working through the
Start SL with body facing forward. Feet in first parallel with arms by sides. Exercise should be completed one at a time with each student waiting for dancer in front to complete two full sets before starting.
1 Step R foot to second, feet turned out. Arms in jazz second
2 Step L foot flat in front of R foot which is on demi pointe, bending knees slightly, arms in curved jazz first.
3 – 4 Step R foot to second, feet turned out. Arms in jazz second
5 – 7 Full plie in second position turned out, arms remain in jazz second
8 Close R foot to L in first parallel. Arms by sides
1 – 2 Kneel down on L knee, placing L hand on the floor away from body (fingers pointing outwards) creating a diagonal line from L knee, to L shoulder. R arm is placed by your side
3 – 4 Kick R leg into tilt position bringing R arm to high fifth
5 – 6 Bring R foot to the floor flat in front and kneel up on L knee. Arms by sides
7 – 8 Push to stand up with R foot bringing the L foot to parallel first position. Arms remain by sides
1 – 16 REPEAT EXERCISE UNTIL DANCER REACHES SR. Each dancer should aim to complete at least three full sets before finishing. Once the dancers have reached SR they should line up behind each other ready to commence the other side.
Once full class has completed the R side, REPEAT the exercise on the L.
Dancers should demonstrate:
- A turned-out front foot when stepping across on count two
- Strong, well placed arms
- Arm extended close to the head in kicks with palm facing outwards
- Distanced placement of arm from supporting leg in floor tilt kicks (not in front or behind the body)
- Strength and control through the upper body
- The foot remaining on the floor in the tilt kick is stretched
Start USL with feet in first parallel and arms by sides. Face DSL. Dancers line up one behind the other. Exercise should be completed one at a time with each student waiting for dancer in front to complete one full set before starting.
5 – 8 Prepare arms to curved jazz first with the R foot pointed in front and supporting foot turned out
1 – 2 Gallop on the R foot, arms to remain in curved jazz first
3 Step L foot in front turned out, arms to remain in curved jazz first
4 Grande jete on R leg with L arm forward in arabesque line
5 Land leap by stepping L foot in front, turned out with bent knees. R foot remains behind on demi pointe. Arms in curved jazz first
6 – 8 Hold
1 – 8 REPEAT ABOVE 8 COUNTS UNTIL DANCER REACHES END OF THE ROOM
(DSL). Each dancer should aim to complete at least three full sets before finishing. Once the dancers have reached DSL they should run nicely to USL to line up behind each other ready to commence the on the L side.
Once full class has completed the R side, REPEAT the exercise on the L.
Dancers should demonstrate:
- Stretched knees and feet in jete
- Using the preparation before the leap to increase elevation
- Strong and controlled placement of arms throughout exercise
- Controlled body and strong core posture throughout exercise
- Correct placement of turned-out feet in preparation
Start in the centre with feet in first parallel and hands on hips. Exercise can be completed altogether.
& Bend knees into demi plie
1 – 2 Saute spring, landing with feet in first parallel and bent knees, hands remaining on hips
3 – 6 REPEAT ABOVE TWO COUNTS TWICE MORE
3 Jump legs out into wide star shape with arms in a high V, palms facing outwards
4 Land in first parallel with bent knees and hands on hips
1 – 24 REPEAT EXERCISE at least three more times.
Dancers should demonstrate:
- Feet working through the floor in sautes and heels pressed into the floor when landing each saute
- A strong V shape with arms in wide star shape jump (the legs do not have to go out into a high straddle, but focus needs to be made on elevation)
- Control through the torso throughout the exercise
