This exercise is designed to prepare the adductor muscle groups and transverse abdominals, both of which are essential for the PBT class. It focuses on building strength and flexibility in these crucial areas for ballet dancers.

Preparation: Students should start by lying sideways at the front of the mat with an elongated spine. Have them place their legs in an externally rotated 1st position, with a fusion ball between the lower calf muscles. The arm on the mat should be aligned under their ear so that their head rests comfortably on their arm.

Steps:

1. Guide them through a slow retiré rolling the fusion ball up the leg, ensuring that the pelvis remains stable throughout. Return to the original position.

2. Adjust for them to roll onto their back and unfold the legs into 90 degrees while lifting the upper body with a deep exhale.

3. Roll onto the alternate side to repeat.

4. Repeat in full from the beginning.

Focus: Emphasise maintaining a long spine and proper alignment of the leg in retiré. Ensure that movements are controlled and smooth.