Opening Paragraph: This exercise works the turnout while also activating the glutes and hamstrings. Using the port de bra will also work the abdominals and help in maintaining a stable pelvis.

Starting Position: Students lying on their back place the legs over the fit ball, knees are bent and feet are flexed. If they have hyperextension, place the ball close to the back of their legs.

Steps:

1. The student will roll up into a long bridge.

2. Make sure the students’ palms are facing up on the mat reaching down towards the feet.

3. The student will then point toes working through the intrinsics.

4. Flex feet and then point one more time.

5. As the student flexes, roll down through the spine bending the knees.

6. Externally rotate legs to a turned out position.

7. Roll back up into a turned out long bridge position, feet flexed. Making sure the student doesn’t push hips too high.

8. Point feet working through the intrinsics.

9. As the student flexes the feet roll down through the spine, bending knees back to parallel.

Repeat the above steps in parallel and turn out.

10. The student repeats the above steps but when rolling up into bridge arms go to first position.

11. To finish, roll down through the spine and relax the legs over the ball.

Focus:

Make sure the student doesn’t push the hips too high in the bridge position which will then put strain on the spine. This exercise will help activate the deep rotators but make sure the student doesn’t over turnout.