Welcome to Move and Groove 8 guided by Melissa McCabe. This class is a full-body warm up with a particular focus on balance and alignment. We will be using the blue mini loop band to develop dancers’ strength and improve their stability and control

One of the key exercises in this class is Lift and Lengthen. During this exercise, dancers will work on hip stability, engaging the glutes and hamstrings to support healthy alignment. The resistance band will add a balance challenge, promoting activation of the VMO, and inner thighs to assist in stabilising the movement. Another great exercise for proprioception and balance is Tap and Balance. This is a simple but highly beneficial exercise for dancers working on their alignment and hip flexor strength. Here, dancers will use the band to improve their knee alignment, tracking the knees over the toes as they extend the leg in four different planes of motion.

We will end with Side Stretch, using the resistance band to activate the obliques and lengthen through the sides of the body.

Tips:

Promote healthy alignment – encourage dancers to think about the knees going over their toes and maintaining square shoulders and hips.

Remind dancers to roll through the entire foot as they land — no flat footed landings!

Tell dancers to push against the band with their inner thighs – this will ensure correct knee alignment.