Have some time (about 12 minutes)? Try this barre stretch series after you've already done some large full body movements for at least 5-10 minutes to get the blood moving through your system and your core temperature warmed up.
Remember proper alignment is crucial for the effectiveness of any stretch or strengthening routine. To gain the most benefit, never sit and hold the stretch but always feel like you are moving the 2 ends of the body away from each other.
I use a 3/4 adagio or stretch music allowing 1 measure per movement (excluding body alignment transitions). For an idea of tempo a band labeled 16 8's is approximately 4'20".
Start facing the barre, right leg up to the side, both legs turned out , heel over the barre (place a small towel or other padding on the barre if needed. Standing up tall with the weight over the supporting leg,
plie', stretch, eleve' and lower 3 times,
change the right hand position to hold under the barre and left arm overhead to stretch towards the leg
Repeat 3 plie', stretch, eleve' and lowers maintaining the laterally flexed position
Still in lateral flexion, rotate the torso towards the ceiling
Turn back to side and recover to standing
Change hands and stretch sideways away from the leg - keeping the barre leg turned out
Plie', stretch, eleve', lower 3 sets in the laterally flexed position
Rotate towards the ceiling
Return to side and recover to standing
Rotate the body so the torso and hips are facing the leg on the barre in a croise' front position (most people will need to hop away from the barre
Plie', stretch, eleve', lower 3x
Stretch forward over the leg on the barre
Plie', stretch, eleve', lower 3x with the forward bend
Recover to standing
Cambre' back and recover
Rotate the torso and the foot on the barre to face the barre squarely, arch of the gesture leg now on the barre, standing leg parallel
Bend the barre knee and lunge forward, keeping the supporting knee straight and the torso vertical for a total of 4 measures
Stretch the barre leg straight and try to maintain the chest towards the thigh as you stretch forward
Repeat the lunge and stretch a total of 4 sets
Keep the arch of the foot on the barre and open the leg to the side. The standing leg turns out and the barre leg is knee bent and turned out, lunge into the barre leg side for a total of 3 measures
Recover to standing tall 1 measure
Repeat for a total of 4 sets
Keeping the knee bent, slide the foot in front of the body and turn the leg out to a front attitude position, the supporting leg is rotated back to parallel. (like a pigeon stretch from yoga but on the barre)
Keeping the back leg straight and body tall, lunge forward by slightly tucking the pelvis under as your weight shifts forward. 3 measures
Recover to standing 1 measure
Repeat for a total of 4 sets
Carefully take the leg off of the barre and lower it to the floor
Repeat with the 2nd leg
Finish with sliding into splits on both sides and center if it is appropriate for the dancers.