This is an extension version of a popular Sub Junior level exercise. It focuses on the upper back muscles, a crucial area for enhancing ballet technique. This exercise incorporates upper thoracic engagement and external rotation as an extra challenge for dancers.

Preparation: Students start prone with their feet in first position and their legs externally rotated. Their palms should rest on top of a ¾ inflated fusion ball placed slightly in front of their head.

Steps:

1. During an 8-count introduction, guide students to breathe deeply and relax their ribcage, keeping their neck long.

2. For counts 1-6, instruct them to lift their legs and upper body using their abdominal and glute muscles. As they move, they alternate leg kicks while maintaining external rotation.

3. On counts 7 & 8, have them gently lower back down.

4. Repeat this activation 3 more times.

5. Introduce a scissor section where students lift in 5th position, scissor the legs 3 times, hold, and then relax on the mat.

6. Let them relax in child's pose.

Focus: Emphasise the importance of maintaining external rotation and strong abdominal activation throughout.