Welcome to Band Class 4 with Melissa McCabe. Today’s class is a series of advanced exercises designed to improve spinal mobility, strengthen the posterior chain and enhance pelvic stability.

The exercise Core and Hip Warm Up uses the mini loop band to assist dancers in activating their abdominals, glutes and hamstrings, making sure to keep their neck long and free from tension. One of the dynamic stretching exercises in this class is titled Upper Body Flow and will support dancers in engaging their lats and stabilising through their shoulder girdle.

The class structure ensures that movements are developed safely and effectively and the resistance added by the band works to challenge the dancers’ proprioception, balance and stability.

From Warming Up the Spine to cooling down, the band provides important live feedback, facilitating a deeper awareness of muscle engagement and alignment.

Tips

In Core and Hip Warm Up, encourage dancers to relax their neck between leg holds.

Remind dancers to focus on the supporting side in order to control the working leg in Slow Burn. 

Encourage dancers to work in their safe range – stretches should not be forced!