Welcome to Move and Groove 2 guided by Melissa McCabe. In this class, dancers will warm up their bodies and minds, developing the strength and understanding needed to reach their personal best.

We begin with a core activation exercise named Stairs with Band. This exercise uses the PBT resistance band to fire up the core and obliques, establishing from the very start of the class the correct pelvic alignment. In the exercise Balance with Weight Placement, we will be using the Fusion Ball to challenge the dancer’s stability, helping them feel the work of their inner thighs, VMO and hamstrings to support their alignment. This exercise should be progressed slowly, starting in parallel and only adding arms and external rotation once the dancer can confidently execute the transference of weight without tilting their hips.

We will end with a gentle side stretch to lengthen the spine and restore balance in the body.

Tips

Watch out for tilting in the hips — encourage dancers to pull out of their supporting side.

Remind dancers to keep a long spine — avoid crunching in the lower back.

Cue the image of a puppet on a string to help the dancer lift up out of their legs