Welcome to Move and Groove 6 with Emily Seymour.

This class is designed to activate and strengthen the deep core muscles while supporting pelvic alignment and external rotation. You’ll guide your dancers through a progression that begins with glute and hamstring activation, followed by core intensity work, and concludes with internal and external rotation challenges.

One of the key muscles we’re targeting is the quadratus lumborum, part of the posterior abdominal wall, which plays a crucial role in spinal stability and control. In the core-focused sections, dancers will explore how deep abdominal and pelvic stabilisers contribute to balance, adage, and allegro execution. The fusion ball introduces a proprioceptive challenge, encouraging precise muscular engagement and control throughout the class.

Tips:

Emphasise spinal elongation and pelvic stability throughout each exercise.

Remind dancers that external rotation is rooted in strength and control, not just flexibility.

Use the breath as a tool for activation: encourage dancers to draw the abdominals toward the spine with each exhale.

Cue dancers to feel the glute–core connection during both stabilising and dynamic movement.