Welcome to Move and Groove 2 guided by Melissa McCabe. In this class, dancers will warm up their bodies and minds, developing the strength and understanding needed to reach their personal best.

We begin with a core activation exercise named Stairs with Band. This exercise uses the PBT resistance band to fire up the core and obliques, establishing from the very start of the class the correct pelvic alignment. In Twist & Reach, dancers will use the resistance band to target the obliques and spinal rotation, building the torso strength needed to support pirouettes. In Twinkle Toes — Extension, dancers will work the upper back muscles and practice external rotation, using the Fusion Ball to challenge their control in a prone position.

We will end with a gentle side stretch to lengthen the spine and restore balance in the body.

Tips

• Watch out for tilting in the hips — encourage dancers to pull out of their supporting side.

• Remind dancers to keep a long spine — avoid crunching in the lower back.

• In Twist & Reach, remind dancers to push down through the feet and resist the floor — this keeps them grounded and stable throughout the movement.