Flexibility, Movement

Stacey Nemour’s Dance! Flexibility Makeover Power Pack – Part 3

This is part 3 of a series on Stacey Nemours  fantastic online

course package for dancers.

Check out the full series here:


Stacey’s Dance! Flexibility Makeover Power Pack contains several courses.

I will be working with/posting about them in the following order:

Note: use codekhalidadancefor 10% off all Stacey’s courses, straps and course packages at flexibilitymakeover.com


Course 3 – Competition Prep for Elite Gymnasts

Course duration:

Module 1: (before pictures) 9 minutes

Module 2: 1 hour 14 minutes (15 of which are after pictures and re-tests/alignment tweaks of poses)


All levels/intermediate to advanced


  • A couple of yoga blocks (I use 2)
  • Some clear wall space
  • Optionally (but recommended): a stretching strap (or 2)
  • Optional: A pair of dumbbells (or wrist/ankle weights)
  • Optional: A cushion if your hips are tight, or a step stool if you are very flexible

Course type:

Recorded Skype session – part of it has a voice-over by Stacey

Featured students:

Sierra Kaplan

What I like about it:

I like that – even though I was a bit intimidated by the title (and the ‘before’ pictures!) – the stretches were actually surprisingly gentle, and still quite deep.

What pleasantly surprised me was that despite this video having been made for a very young and very talented gymnast (2 things I am not!) it was still absolutely doable for me to follow along with the exercises.

Even though Sierra is very flexible in some areas, she still had some imbalances that were holding her back from further progress.

The things Sierra needed work on were also the things I need to work on, even though we are at different flexibility levels.

It was great to see how much progress was being be made just by doing the simple exercises in this video.

What it does for me:

Stacey has put a bit of extra time into the warmup section in this session, which I absolutely love.

On some days my body really needs a bit more time before it releases tension.

Another thing I noticed is that the part with Stacey’s voiceover (from about 12:35 till 31:00) is very soothing.

I love the calmness that comes over me when hearing Staceys voiceover in combination with the hip-opening exercises, so I‘ve been using the first 30 minutes of this video to help fall alseep at night.

Effects after a few sessions:

I have to admit I‘ve only managed to do this video a few times this week, so I might test more deeply in the future and note my results here.

For now i‘ve noticed front splits progress (almost down!) and a bit more depth in my cambrés (upper body backbend) in ballet.

I also slept really well 🙂

My favourite exercise:

I love the cross-legged hip stretch (pictured) in this video at about 21:00 – it felt so nice, and I feel it helps me get a bit deeper active turnout in ballet.

PS: You can see Stacey wearing her Posture Support Strap in this video!

So.. that’s it, I think.

Thanks for reading this far!

If you have any questions about the Competition prep for Elite Gymnasts  course, or about the Dance! Flexibility Makeover pack in general, feel free to contact me via the comments below.

If you have this course, too: Let me know!

Next up: Part 4 – Cheerleaders flexibility system

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