This exercise is an advanced technique designed to enhance core stability and intrinsic muscle control, with an added focus on fondu to activate the gluteus medius and minimus. This exercise helps to develop the precise pelvic alignment and balance necessary for advanced ballet technique, ensuring dancers do not compromise their supporting side during movements.

Preparation:

Ensure students are familiar with the basic intrinsic and core control exercises before introducing this extension. The exercise should only be attempted once students reach a senior or advanced level. Place the entire foot into the band and more the band in each hand crossing the bands in front of the tibia. If they have hyperextended knees adjust the ball closer to their groin.

Steps:

1. Instruct students to maintain square hips as they bridge with flexed feet.

2. They roll through the foot to full stretch the feet with a gentle resistance on the bands. Return in dorsiflexion and repeat 3 more times. Roll down from the bridge position.

3. Guide them to lift of their working leg and once again roll through the foot with the band resistance. Repeat with the leg higher if the hips are stable and repeat the flex and stretch movements.

4. They externally the leg and flex and pointe. Adjust the leg wide to the side with the pelvis stable, they return the leg into devant and lower the leg to the ball.

5. Instruct them to bridge again they adjust into a fondu and extension, have students focus on activating the gluteus medius and minimus without sinking into the supporting side, which could affect balance and control. Repeat 3 more times.

6. When rolling the pelvis back down, confirm that students' sit bones return to the mat securely.

Focus:

Stress the significance of alignment, particularly in the hips, to ensure the exercise's effectiveness and safety.