Relevé Core Curriculum

Relevé: 9 Foundational Movements

These core movements form the backbone of the Relevé training system. Adaptable, scalable, and grounded in movement literacy, they are designed to develop strength, mobility, posture, and control across five key domains: strength, conditioning, balance, flexibility, and posture.

1. Plié

Trains: Strength, Posture
A fundamental bending of the knees with upright posture. Builds lower body strength, joint alignment, and sets the foundation for squats, jumps, and dynamic lower-body work.

2. Relevé

Trains: Balance, Posture, Strength
Rising onto the balls of the feet. Trains ankle stability, posture, and proprioception — critical for balance and graceful movement transitions.

3. Hinge

Trains: Strength, Conditioning
A powerful hip-driven movement pattern that develops the glutes and hamstrings. Foundation for all deadlift variations and kettlebell swings.

4. Lunge / Stride

Trains: Strength, Conditioning, Balance
A foundational strength movement for the lower body that develops the quadriceps, glutes, and adductors and prepares the body for loaded movements like barbell squats.

5. Arabesque

Trains: Flexibility, Posture
A controlled extension of the leg behind the body, with both legs straight. Integrates core, glutes, and hamstrings with graceful control.

6. Développé à la seconde

Trains: Balance, Flexibility, Strength
A controlled leg extension to the side of the body as high as possible, drawn from classical dance. Challenges adductors, quadriceps, glute medius, core stabilization, balance, posture, and control.

7. Attitude Devant

Trains: Core Strength, Balance Posture
A full-body tension shape where the spine is gently flexed and limbs are extended. Foundational for bodyweight and gymnastic progressions.

8. Overhead Reach / Spinal Extension

Trains: Flexibility, Posture
An open, upright position emphasizing thoracic spine and shoulder mobility. Counters tech posture and enhances overhead mechanics.

9. Push-Up

Trains: Strength, Posture, Conditioning
Introductory upper-body mechanics focusing on shoulder alignment and bracing.

10. Hollow

Trains: Strength, conditioning, posture
Develops proper stabilization and bracing technique for safe movement under load

Relevé Movement Assessment Protocol (Approx. 20–30 minutes)

1. Breath + Core Activation (2–3 minutes)

• Supine 90/90 Breathing

  • 3–4 deep breaths with active exhale (ribs down, pelvic floor lift)

  • Light intro to core engagement without strain

• Cat/Cow

  • 10 deep breaths through spinal flexion and extension

2. Floor-Based Core & Upper Body Control (6–8 minutes)

• Hollow Hold

  • Arms overhead, both legs lifted with knees bent

  • 10–20 second holds x 2

• Push-Up (Full, Elevated, or Kneeling)

  • 3–5 controlled reps

• Overhead Reach

  • From standing or quadruped, reach arms overhead with active rib control

  • 2–3 reps with hold and slow return

3. Ballet-Based Standing Series (6–8 minutes)

Performed near a wall or barre for balance support

• Plié (First or Second Position)

  • 2–3 reps slow + 2–3 reps tempo

• Relevé

  • From plié or parallel stance

  • 3–5 slow reps with hold at top

• Developpé à la Seconde

  • Standing on one leg, lift your working knee as high as possible to your side, then extend your leg

  • 3 slow reps per leg

• Attitude Devant

  • Small lift of leg to front in turned out or parallel position

  • 1–2 slow reps per leg with gentle hold

4. Strength Fundamentals (6–8 minutes)

• Squat

  • Bodyweight, feet shoulder-width and externally rotated approximately 30°

  • 3–5 reps

• Hinge

  • Arms held down and slightly in front of body

  • 3–5 reps with cueing for neutral spine and hip dominance

• Arabesque

  • Slow tempo, supported if needed

  • 1–2 reps per leg with hold

Wrap-Up (2–3 minutes)

• Reflect:

  • How did each movement feel?

  • Were there any that surprised you, felt awkward, or especially good?

• Take brief notes on:

  • Mobility limits

  • Asymmetries or compensation

  • Stability and control

  • Any confidence or hesitation

If you like, you may add these notes to your assessment in TrueCoach.