Welcome to Move & Groove 5 guided by Melissa McCabe. This class is a full-body warm up designed to prepare dancers for class, rehearsal or performance. The exercises in this class will train dancers’ alignment and stability, helping them develop the strength and control needed to progress their dancing.

We will begin with Pelvis Alignment to support dancers in finding their centre, focusing on lengthening the spine and engaging the deep abdominals. To improve smooth transitions and spinal alignment while moving, we will perform the exercise Balance with Weight Placement. This exercise targets the posterior chain, using the Fusion Ball to challenge the dancer’s stability as they transition from one leg to another.

To support the placement of the hips and the activation of the supporting leg in dynamic movements, we will work through  Grand Battement and Allegro Practice. Here, dancers will activate their hamstrings, glutes and core, working to keep their hips level and steady as they battement the leg. Here, the ProBall will provide essential feedback, supporting dancers in enhancing their mind-muscle connection.

Tips:

Encourage dancers to use their deep abdominals to support their spine throughout all exercises.

Remind dancers not to crunch in the lower back when lifting their legs in Twinkle Toes Extension.

Cue the image of the pelvis being a bowl of fruit — dancers should aim to keep their hips level and avoid tilting or tipping.