This exercise aims to enhance the proprioception and activation of turnout by focusing on the rotation of the thigh bone in the hip socket, a fundamental movement in every plié. This exercise, with the aid of resistance bands, encourages the full activation of turnout throughout the entire body, mirroring the leg rotation with the widening of the trunk from its central axis. The resistance bands serve not just as a tool for muscle activation but also for guiding proper alignment and turnout.

Preparation:

Use a medium/strong texture resistance band (3m or 10ft), placing it over the thighs. Ensure the band is wrapped twice en dehors around the top of each thigh, with slight overlap, and secure the excess band by sitting on it.

Steps:

1. Instruct students to position their feet on a fit ball, maintaining a rotated demi plié stance with the bands held to the side. Focus on pelvic alignment. The feet are flexed and the heels together. The foot position is towards the outer edge (closer to their body).

2. Have the students bridge on the introduction of the music and stretch their feet. They engage their adductor muscle groups as they move into a slow grand plié with heels slightly lifted, ensuring the feet do not drop or sickle. They return to stretch the legs with the heels as close together as possible.

3. The students repeat this movement three times, followed by internal and external rotation, emphasising quality over quantity.

4. Have them repeat from the beginning if they are coping, or rest in between the sets.

Focus:

Have students maintain pelvic alignment throughout the exercise and ensure a fully activated turnout without compromising the feet's position. The trunk should widen from its axis, reflecting the leg rotation.