Welcome to Mobility Class 4 with Stephanie Pertersen. In today’s class we will be focusing on hip mobility, core activation and coordination, strengthening dancers’ mind-muscle connection to enhance their technique.

A key exercise in this class is Roll-ups Extension where we will work on articulating the spine and engaging the deep glutes to support the dancer’s turnout. This exercise uses the ProBall to challenge the core and bring awareness to the dancer’s pelvic alignment while strengthening the hamstrings.

To further strengthen the posterior chain and enhance proprioception for balance, we will perform Stability and Control using the Fusion Ball. To maintain the correct pelvic alignment, dancers will need to engage their deep abdominals and obliques while pulling up and out of the supporting leg. 

The featured exercise, Lengthening the Adductors, trains the inner thigh and hip flexors to support turnout and extensions. In addition to teaching the importance of adductor activation, the exercise trains dancers to use their core to stabilise the spine while challenging their coordination. 

Tips

Remind dancers to keep their lumbar spine long using their abdominals.

Encourage dancers to lift out of the supporting leg.

Promote proactive training — have dancers check their alignment prior and during the exercises.