I am an 18 year old dancer and I just recently finished high school so I have a lot of time on my hands. Can anyone give me a very thorough stretching and strengthening workout that I could do at home without weights or special equipment? I really want to increase my flexibility and strength so I can do more dance skills. I want to be able to do a tilt extension and the straddle splits. Also if you have any exercises for jazz pirouettes and pirouettes in second that would be great.

I'd love to develop these skills, so please provide me a good full body workout that includes movement and stuff like bat mas and developpe exercises and that also includes intensive stretching exercises as well, both active and static if needed.

Thanks