Welcome to Recovery Class 20 guided by Jenna Roberts. In today’s class we will be centring the body, deepening dancers’ awareness of their alignment and placement using the PBT resistance band.

Our first exercise will be Grounded Stretch Flow. Here, we will be working on engaging the abdominals to stabilise the pelvis while finding the internal and external rotation in the rond de jambe. This is a brilliant exercise for isolating the deep turnout muscles and bringing awareness to the alignment of the spine in extensions.

Next, we will move into Dynamic Derrière Extension, focusing on lifting out of the supporting leg and lengthening through the spine for that beautiful arabesque line. Encourage dancers to keep their hips and shoulders square as they extend the leg, activating the core to prevent sinking in the lumbar spine.

To complete our class, we will perform Elongate and Recover, where we will focus on lengthening through the adductors and hamstrings while mobilising the spine. Please encourage dancers to work within their own range — control is key!

Tips

Remind dancers to keep both sit bones down as they stretch to the side.

Encourage dancers to connect with their breath to increase the stretch.

Cue lifting up and out of the supporting side using the abdominals.