This exercise is a progression from the Senior Roll-Up exercise, aimed at activating deep abdominal muscles, obliques, hamstrings, and gluteus muscles while enhancing spinal articulation. Students need to have mastered the Senior Roll-Up before attempting this.

Preparation: Fold the mat for extra support. Place the fit ball against the wall, ready for the legs in a tabletop position.

Steps:

1. Students start with their feet on the ball in parallel, with legs in a tabletop position.

2. Instruct them to roll the ball up the wall, maintaining hip alignment and articulating the spine as they extend the right leg, while the left leg remains on the ball. Guide them to breathe deeply, in through the nose and out through the mouth.

3. Introduce a scissor movement with the right leg, crossing over the midline of the body towards the left side.

4. With hands under the sacrum for support, rotate both legs and move the right leg into á la seconde, performing a grand rond de jambe, and return to devant.

5. Guide students back to parallel legs and have them articulate the spine to return to the mat.

6. Repeat with the left leg.

Focus:

Emphasise maintaining proper hip alignment and articulating through the spine as they roll.