This exercise underscores the critical balance between strength and flexibility in dance. It highlights how exclusively training in one without the other can lead to potential risks and emphasises the necessity for a harmonious development of both for a dancer's longevity. Using resistance bands and a fit ball to engage and stretch major muscle groups, this exercise promotes an integrated approach to building muscular endurance and enhancing range of motion.

Preparation: Have students set up with a long resistance band and a fit ball. Wrap the band underneath the entire foot and cross the bands in the front of the tibia for the effective tension.

Steps:

1. Position students' supine with one leg on the fit ball in external rotation and the other in devant, emphasising correct band grip.

2. Guide students through a bridge motion, extending both legs while maintaining dorsiflexion with both feet, focusing on activating the hamstrings and glutes. Lower with control from the bridge and repeat twice more in devant.

3. Instruct on transitioning band into the opposite hand to the working leg for control slow stretch to the side, maintaining external rotation, and stabilising the pelvis.

4. Instruct the students to roll to face the front of their mat for the side positioning for leg stretches, emphasising control, alignment, and the importance of gradual extension without force.

5. Ensure students repeat the sequence on both legs to promote balanced muscular development and flexibility.

Focus: Emphasise maintaining a neutral pelvis and aligned spine throughout the exercises, highlighting the importance of controlled movements to avoid injury.