Welcome to Focus Warm-up 2 guided by Emily Seymour. Today’s class will help dancers activate and strengthen their deep rotators while promoting correct alignment. The class uses the ProBall and the mini loop band to support active turnout, challenging the glutes and hamstrings to stabilise the movement.

In Strengthening with Turnout and Alignment, dancers will activate all three major gluteus muscles, stabilising the movement using the deep rotators and hamstrings. The exercise also strengthens the adductors, challenging the dancer to maintain correct alignment through deep core activation. By adding resistance, the mini loop band increases the intensity of the exercise, helping the dancer sense the correct muscular activation within a controlled range.

Tips:

Encourage the dancer to keep their core engaged when lying on the side – think about there being a slight gap between the floor and the side of the body.

Remind dancers to keep their hips stacked on top of the other – they shouldn’t rock back or forwards.

Control is key – dancers should be reminded to work within a range they can stabilise.