Welcome to Move and Groove 7 guided by Emily Seymour. In today’s class we will focus on mobilising and strengthening the upper body and core while preparing the lower body for allegro work. These exercises are designed to be performed at the start of class as a warm-up, though some exercises can also be used separately as a means of stretching.

We will begin by activating the core in Upper Body Mobilisation. Here, we will roll through the spine, moving into extension and flexion to provide a full body warm-up and stretch.

To further challenge and develop stability in the upper body, we will perform Rotation in the Upper Body. This exercise is brilliant for activating the obliques, lats and serratus anterior which are all muscles essential for maintaining form in turns and jumps.

We will then work on turnout activation and alignment in Feel the Burn. This aptly named exercise wonderfully incorporates all the elements required for strong and effective jumping: stability, power and control. For this exercise, dancers will use the mini-loop band to strengthen their abductors, adductors and hamstrings.

Tips

Alignment is key — encourage dancers to think about the tracking of their hips, knees and ankles.

Promote effective core activation — tightening the core does not mean ‘sucking in the stomach’

Encourage power and control — dancers should be dynamic and intentional in their movement.