Welcome to Move & Groove 4, directed by the brilliant Emily Seymour. Today’s class will comprise: core activation exercises, a full-body flow and glute and hamstring strengthening. Due to the comprehensive nature of the exercises, this class is perfect as a warm-up prior to class, rehearsal or a performance, or simply as a complement to existing dance training.

We will start with a Full Body Endurance Flow, working on maintaining stability in the pelvis and lumbar region whilst releasing through the upper back. The next exercise, Core Activation with Roll Over Flow will target the lower abdominals. Dancers should be reminded to listen to their breath during these exercises as this will help keep the movement fluid and prevent them from rushing the exercise. 

In Strong Turnout, dancers will work on strengthening their deep rotator and hamstring muscles while stabilising through their centre. During the exercise, the Fusion Ball provides feedback regarding glute activation as the ball will fall should there be insufficient muscular engagement. 

Tips:

When in a quadruped position, dancers should be reminded to keep their shoulders and hips square and the abdominals tights.

Encourage dancers to think about the knee reaching to the shoulder in Strong Turnout.

Remind dancers to push away from the floor with their hands to activate the core and enhance shoulder stability.