Fusion Ball Warm-up 4 – Advanced Level, led by Emily Seymour, is designed to prepare dancers for class by addressing postural readiness, spinal mobility, and turnout strength. The sequence includes a combination of release and activation work that improves alignment, upper body expressiveness, and posterior chain conditioning.

Students will mobilise the spine, open through the sternum without flaring the ribs, and build strength in the glutes, hamstrings, and deep turnout muscles. The fusion ball offers proprioceptive feedback and gentle support throughout the session, making it ideal for refining control and technique.

Tips:

In spinal work, cue sequential articulation and breath awareness to avoid passive collapsing.

Emphasise postural control in turnout and posterior work—watch for pelvic tilt or lumbar compensation.

In sternum mobility, help students dissociate upper back movement from rib flare and shoulder tension.