Fusion Ball Warm-Up 7 – Advanced Level is a full-body session designed to activate the core, strengthen external rotation, and refine weight transference and alignment. Ensuring optimal stability and mobility, this session is most effective as a pre-class, rehearsal or performance warm-up.

The warm-up includes Open Your Heart, a chest expansion exercise focusing on minimizing rib flare. Students will also perform Glutes with Plank , a powerful movement series designed to strengthen the core and lower body whilst promoting and reinforcing correct alignment.

Tips:

Encourage dancers to open the chest without flaring the ribs in Open Your Heart, maintaining core activation. A useful trick is to exaggerate the exhalation, almost like a sigh. This will help students to feel their ribs lower and soften as they pull their navel to their spine.

Remind them that external rotation is about strength, not just flexibility—it should be controlled rather than forced.

Guide students to feel the connection between their feet and the floor, ensuring that their weight is evenly distributed across both feet or over one foot.