In this exercise we are activating the outside of the leg whilst maintain the abdominals to help support the spine. The pulses in this exercise will activate the gluteals which will help switch on all the small muscles need for quick petit allegro in ballet class.

Preparation: Place a heavy mini loop band above the knees. Begin by lying the student on their back, knees bent, arms reaching down along the mat palms facing up.

Steps:

1. Have the student breath in and on the exhale extend legs all the way up to the ceiling in parallel.

2. Pulse legs out six times

3. Externally rotate and pulse out six times

4. Repeat again in parallel and turnout.

5. Roll onto side, parallel.

6. Pulse for six.

7. Externally rotate and pulse for five.

8. Roll to other side 6,7.

9. Repeat on other side.

10. Roll onto back and finish.

Focus: Have the student maintain a heavy tailbone and make sure they are still activating their abdominals. Make sure they are not holding their breathe.