Welcome to Focus Warm-Up 1 guided by Melissa McCabe. This class focuses on mobilising and strengthening the upper body. Dancers will work mindfully to stabilise through the shoulder girdle and soften the ribs in an effort to enhance their port de bras.

A highly beneficial exercise for strengthening the core muscles needed to support healthy alignment in the upper body is Climbing Stairs. Though a visually simple exercise, Climbing Stairs addresses a common issue for dancers attempting to engage their core: tucking in the pelvis. The Fusion Ball will be placed under the sacrum, encouraging the dancer to press down against the ball and preventing tilting and shifting in the hips, helping them feel and reproduce the correct activation.

We will also work on strengthening the back in Upper Body. In this exercise, the Fusion Ball will be placed underneath the ribcage, drawing attention to potential rib flares. Here, dancers will work on lengthening through the upper back while keeping the ribs soft.

Tips for Teachers

Tell dancers to push down on their abdominals to feel the activation.

Encourage dancers to lengthen through the neck — don’t break the line.

Remind dancers not to force their turnout by pushing against the wall.