This is an advanced exercise focusing on improving jump height and should be attempted only by pre-professional or professional dancers. It enhances control and strength in the gluteus maximus and hamstrings without over-squeezing.

Preparation: Ensure students have mastered previous gluteus exercises. Begin without weights and offer hand support under the sacrum if necessary.

Steps:

1. Start with students lying on the mat, legs bent over the fit ball in parallel.

2. Guide them through a bridge, lifting the left leg and aligning the right leg under the body's centre.

3. Encourage students to release their hands from the mat and slowly un-bridge.

4. Repeat this motion, then incorporate a développé devant with a rotated leg.

5. Guide the students on moving the left leg into à la seconde, maintaining a stable pelvis and neutral hips.

6. Have students move the leg back into devant, then return both legs to parallel before un-bridging.

7. Repeat with the right leg.

Focus: Stress the importance of hip alignment and neutral pelvis throughout the exercise.