This exercise the students will be targeting the lower part of the body, building strength in the legs is essential for powerful jumps, pointe work, control and balance.

Starting Position: Have the students place the mini loop band above the knees and stand in parallel, hip-width apart.

Steps:

1. Have the students on the introduction, open the arms and bring the hands behind the head. Come into a squat.
2. They will then shift the weight over one leg and extend the working leg.
3. They will perform a tap to the side, then a tap back to the centre. Repeat 8 times.
4. Have them keep the leg extended to the side and perform 6 pulses, lifting it off the floor.
5. They will return and shift the weight to the other side to repeat the full sequence.
6. Have the students bring the leg back to the starting position. Shift the weight and repeat the taps and pulses sequence with the leg extended behind the body.
7. Repeat on the opposite side. Bring the leg in and stand tall.
8. They will then roll down through the spine.
9. Have the students open one arm and bend the opposite knee. Repeat on the other side.
10. They will place the hands back behind the head with the knees slightly bent.
11. Have them roll up through the spine, open the elbows and the chest.
12. They will then roll back down and repeat the final sequence once more.