🔥 DMLA Flow & Fire Total Body Method 🔥

A 4-Week Cross-Training Bootcamp for Strength, Control & Performance

Overview

Kick off 2026 with DMLA’s signature cross-training experience, intentionally designed to build a powerful, resilient, and expressive body through Pilates, Pole, Dance, and Gymnastics training.

The Flow & Fire Total Body Method blends precision and control Flow with strength and intensity Fire, helping you move better, perform stronger, and train smarter. This program is ideal for adults of all genders and all levels, whether you’re brand new or looking to level up your technique and confidence.

Program Details

• Duration: 4 Weeks

• Frequency: 3 sessions per week
  Who It’s For: Adults of all skill levels

• Training Disciplines:

  • Pilates – Core strength, alignment, stability, injury prevention

  • Pole Fitness & Pole Dance – Strength, grip, transitions, combos

  • Dance & Heels Technique – Musicality, control, expression (heels optional)

  • Gymnastics – Mobility, flexibility, body control

Why the Total Body Method Works

This program is built on intentional cross-training:

• Pilates improves core control, balance, and alignment

• Which enhances pole tricks, dance execution, and gymnastics strength

• Resulting in better endurance, cleaner movement, and reduced injury risk

You’ll train your body as a complete system, not separate skills.

Weekly Breakdown

Week 1: Setting the Foundation

Theme: Align & Activate

Focus:

• Pilates fundamentals for core engagement and posture

• Introductory pole tricks and spins

• Basic dance phrasing and musicality

• Gymnastics-inspired conditioning for shoulders, hips, and grip

Extras:
✔ Goal-setting workshop
✔ Flow & Fire progress journal distribution

Week 2: Strength & Control

Theme: Power from the Core

Focus:

• Pilates-based strength for balance and stability

• Pole tricks and transitions (Intro Beginner → Advanced options)

• Flexibility and mobility training

• Smooth transitions between skills and styles

Extras:
✔ Mini confidence-building group activity
✔ Personalized instructor feedback

Week 3: Flow, Expression & Fire

Theme: Movement with Intention

Focus:

• Pilates + floorwork integration for fluid movement

• Dance and heels choreography (heels optional)

• Dynamic pole combos and transitions

• Performance quality, musicality, and expression

Extras:
✔ Heels Technique Classes (Pole & Dance)
✔ Movement confidence coaching

Week 4: Power & Performance

Theme: Control to Confidence

Focus:

• Refining pole tricks, combos, and choreography

• Pilates-based stamina and endurance training

• Individual and group run-throughs

• Strong finishes, clean lines, and confident execution

Extras:
✔ Performance prep mindset coaching
✔ Celebration of progress and achievements

Additional Features

• Open Studio Access: Extra practice time outside of class

• Personalized Coaching: One-on-one feedback from instructors

• Progress Tracking: Weekly check-ins to celebrate wins

• Community Support: Private group chat for accountability, motivation, and connection

Pricing & Perks

Program Fee: $200 per person

Includes:

• Unlimited bootcamp classes

• Bonus open studio sessions

• Flow & Fire Bootcamp journal

• Exclusive discounts on future memberships and workshops

How to Register

📲 Register Online: Click the link above
📞 Call: (661) 476-5715
📧 Email: info@dmlastudio.com