Phase 1: Awareness

This is where everything begins.

In this phase, you’ll learn how to actually feel and connect with your foot... something most of us were never taught.

Awareness is about developing proprioception, which is your body’s ability to sense movement and position.

There are thirty-three joints in the foot and ankle. Most people don’t know how to move even half of them.

This phase teaches you how to move them all.

With over twenty different awareness practices, you’ll explore the tiny, often overlooked motions that wake up the foot from the inside out.

By the end of this phase, you’ll know your foot in a completely new way ... and start to realize how much potential you’ve been missing

Once you’ve built awareness, it’s time to activate.

This phase teaches you how to turn on the deep stabilizers inside your feet and lower legs ... muscles that often get skipped over in traditional training.

These aren’t the big flashy muscles. These are the tiny, powerful ones that create balance, control, and support.

You’ll learn how to activate them on purpose using pressure, alignment, and precision.

Most dancers and athletes have strong quads and calves... but the foot intrinsics? Often weak and asleep.

This phase rewires your nervous system to bring those muscles back online.

You’ll finally feel what it means to use your whole foot... not just slam into the floor or grip with your toes.

This is where the whole body really starts to come alive.

In this phase, we focus on the macro movements.. the bigger, sequencing the foot, ankle....& body!

These movements might seem simple, but when done with precision, they unlock a ton of information about how your foot is actually connecting to the hip and core.

You’re still learning in this phase... still building on awareness ... but now you're connecting that awareness to real, functional motion.

You’ll start to combine the tiny, detailed foot actions from the Awareness phase with the larger joint motions of the ankle and leg.

This is where things start to click.

Where you feel how your arch lifts when your ankle turns. Where you notice which toe moves first. Where your control starts to deepen.

It isn’t just about being loose or flexible. It’s about how well you can move each joint, in the right sequence, and with the right support.

This phase teaches that.

Toe alignment is about much more than just straightening the toes.

In this phase, we train the toes and the “rays”... the long, finger-like structures inside the foot that extend beyond what you can see on the surface. These rays connect through the entire foot and lower leg and, when properly activated, can even be felt engaging all the way up to your core.

In Phase 4, we practice aligning the toes and rays while adding gentle resistance in different directions. This builds strength, balance, and control that most dancers have never tapped into before.

Toe alignment is especially important for:

Bunions: Aligning the first ray (big toe) helps reduce stress and instability at the bunion joint.

Outside foot pain or instability: Training the fifth ray improves lateral stability and reduces ankle roll risk.

Foot stiffness: Mobilizing the middle rays helps unlock stiffness and restore natural foot movement.

By aligning the toes and rays together, the entire foot begins to function as a strong, stable base for the body. This makes every step, turn, and push-off more powerful and connected.

This is the phase where your foot starts to feel like a spring.

We introduce true ankle stability here

... not just holding your balance, but learning how to lock in power at the right time while staying fluid.

The goal isn’t just to be strong. The goal is to create fascial tension ...a deep, internal feeling of connection that goes beyond muscles.

It’s what gives your movement snap, control, and release on command.

This phase teaches you:

How to generate power from the floor

How to release tension without collapsing

And most importantly, how to recognize the fascial feeling ... that unmistakable pull and rebound that makes everything work together

When the ankle stabilizes properly, the whole system above it becomes more efficient.

And when you can feel fascia work, you’ll never unfeel it.

Most programs focus on range of motion, stretching, or strengthening in isolation... like solving for just one variable in an equation. But Dance is more complex.

Our Study: How Foot Activation Unlocks Better Hip Control

The Breakthrough
A 2024 pilot study with the University of North Texas Health Science Center found that using the PressEX Method activated five times more glute muscle than traditional movement alone.

Why It Matters for Dancers
Stronger glutes mean cleaner turns, more power, and less pain in the hips and feet. Proper foot posture doesn’t just fix alignment... it accelerates your technique.

Why It’s Groundbreaking
This is the first time anyone has measured how correcting foot posture impacts hip strength. It proves what dancers have always sensed...the foot drives everything.

What This Means for You

Faster improvement in technique

Better balance and control

Less foot and hip pain

Real activation you can feel and measure

This is next-level movement built for dancers!