This exercise is an integral part of the PBT cooldown process. It targets the hamstrings, which are key for knee flexion, hip extension, and stabilisation in dance movements. By incorporating this exercise, you'll help students improve their flexibility and muscle function, which are essential for injury prevention.

Preparation: Have students sit on a fit ball with feet hip-width apart in parallel. Use a 3m (10ft) resistance band doubled in half, held in each hand.

Steps:

1. Instruct students to lift the bands overhead, elongating the spine as they do so.

2. The fit ball should move backwards as the body and arms reach forward, towards the feet.

3. Have them place the band under the soles of their feet in dorsiflexion, gently drawing their body closer to their legs.

4. Remove the bands and return to the upright position.

5. Guide students to turn their heads to the right side, moving into a small cambré, and then return to upright.

6. Repeat from the beginning, but this time have them turn their heads to the left during the cambré.

Focus: Ensure students maintain spinal elongation and proper hip alignment throughout the exercise.