This exercise prepares the spine, core, obliques, adductors, and hamstrings for the Progressing Ballet Technique (PBT) class. Targeting multiple key muscle groups, it aims to provide a thorough warm-up with a focus on gentle stretches and movements.

Preparation: Students should sit on the mat with their legs stretched in front. With their feet hip-width apart and in dorsiflexion, place a resistance band underneath the metatarsals. Have them roll the band once and hold it in each hand. Make sure they don't grip the band too tightly.

Steps:

1. Students lengthen the spine forward over the legs, gently stretching the band wider. Then, they return to an upright position slowly, rippling through the spine.

2. They simultaneously bend the right leg in parallel while twisting the body and pulling backward on the band. During this movement, they should exhale deeply through the mouth.

3. Return to an upright position while inhaling through the nose.

4. Repeat on the alternate side and continue until they've completed both sides four times.

5. They lie flat on the mat, using the band to support them as they ripple their spine.

6. Students gently pull their band wide while rotating the legs before returning to parallel.

7. On the third repetition, they adjust the legs into a demi plié and return to straight legs.

8. Repeat the last sequence twice with external rotation and once with demi plié.

9. Using the bands for assistance, students return to an upright position.

10. Repeat from the beginning.

Focus: Ensure proper spinal alignment and control throughout the exercise. Emphasise the importance of controlled breathing in coordination with the movements.