Welcome to Move & Groove 4, directed by the brilliant Emily Seymour. Today’s class will comprise: core activation exercises, a full-body flow and glute and hamstring strengthening. Due to the comprehensive nature of the exercises, this class is perfect as a warm-up prior to class, rehearsal or a performance, or simply as a complement to existing dance training.

We will start with a Full Body Endurance Flow, working on maintaining stability in the pelvis and lumbar region whilst releasing through the upper back. The next exercise, Core Activation with Roll Over Flow will target the lower abdominals. Dancers should be reminded to listen to their breath during these exercises as this will help keep the movement fluid and prevent them from rushing the exercise. 

In Shoulder Stability, dancers focus on developing shoulder mobility and stability — balancing flexibility and strength in the shoulders to prevent imbalances that can directly impact performance quality.

Tips:

• Remind dancers to listen to their breath — it will help them connect with their core and prevent them from rushing through the exercise.

• When in a quadruped position, cue dancers to keep their hips and shoulders square and avoid any lateral shifting.

• Encourage dancers to push the floor away with their hands to activate the deep abdominals and support shoulder stability.