Welcome to Move and Groove 5 guided by Emily Seymour. This class provides a full body warm-up, strengthening the muscles of the lower and upper body for fluid, dynamic movement. We will be using the resistance band, ProBall and Fusion Ball to provide a comprehensive and effective strengthening session for dancers.

One of the key muscles we will be targeting is the quadratus lumborum, a deep core muscle that forms part of the posterior abdominal wall. In the exercise Targeting the Lower Abs, dancers will work on strengthening the muscles located either side of the spine to support turns, adage and allegro work. The fusion ball will add an extra stability challenge, requiring the dancer to keep tension on the ball while maintaining their turnout.

Another great exercise in this class for promoting healthy alignment through the lower leg is Control with Stability. Here, dancers will test their balance, connecting with their core to stabilise through the pelvis. This exercise requires dancers to be both alert and strong and will work to enhance their proprioception to support landings from jumps.

We will finish the class with Powering up the Glutes which uses the resistance band to activate the abductors, adductors and core. This band supports the alignment of the knees as the dancer lifts the leg, helping them engage with their deep rotators and hamstrings.

Tips

Encourage dancers to keep their toes pointed — no breaking the line at the ankle.

Remind dancers not to arch their back — they should use their core to keep the lumbar spine long.

Promote tracking of the knees over the toes — use the Fusion Ball to assess their alignment.