Work your way through a classic barre progression with a strong emphasis on port de bras use and upper body movement. Learn to naturally incorporate the arms and use them in conjunction with the legs. Each class contains a 2 minute stretch mid-barre.
Foam rolling is a wonderful way to recover from training days and to relieve soreness. If you're brand new to foam rolling, take a look at my tutorial on Youtube: https://www.youtube.com/watch?v=8aYAOuzr8bU.