This exercise focuses on enhancing the dancer's external rotation. This exercise is designed to strengthen the muscles involved in achieving correct turnout, essential for stability, range of motion, and efficient execution of dance movements. It is about gradual development and understanding of "honest turnout," using a fit ball for feedback and proprioceptive learning.

Preparation: Have dancers lie on the mat with a fitness ball positioned close to the groin area, legs extended over the ball, hip-width apart, and parallel.

Steps:

1. Have students perform an introductory bridge, lifting hips and adjusting into plantar flexion. Their hands are place underenath their pelvis to feel their deep rotator activation.

2. Guide dancers to flex the right foot, externally rotate the leg, stretch the foot, and return to parallel. Have students repeat with the left leg.

3. Instruct students to perform the combination with both legs, keeping them externally rotated and feet stretched. Add a demi plié in dorsiflexion, then stretch the legs in plantar flexion.

4. Have students transition into parallel, add a port de bras into 1st position, focusing on spinal elongation and balance.

5. Students finish by un-bridging through the spine, then repeating the sequence from the beginning.

Focus: Ensure dancers maintain hip level and correct alignment throughout the exercise.