This exercise is designed to strengthen the strongest tendon in the body, the Achilles tendon, and condition the gastrocnemius, soleus muscle groups, gluteus maximus, and hamstrings. These muscle groups are critical for a dancer’s extensions and must be conditioned safely. This exercise helps maintain the health of these muscles, essential for a dancer's longevity and performance.

Preparation:

Instruct students to lie on the mat with both feet resting on a fusion ball, knees bent in parallel, with palms facing upwards at each side of the body.

Steps:

1. Start with an exhale on the introduction. 

2. Instruct students to inhale slowly, activating the pelvic floor and articulating the spine into a bridge position.

3. Guide them to roll their feet over the fusion ball, stretching the instep, and then return to neutral.

4. Execute an Achilles press by dropping the heels towards the floor, then return to neutral.

5. Articulate the spine back to the mat and repeat from the beginning.

6. Raise the right leg in parallel, bridge extending the right leg, ensuring pelvic placement remains stable.

7. Lower from the bridge, keeping the right leg extended, then return to the full bridge.

8. Place the right foot onto the fusion ball while remaining in the bridge position. Adjust into the Achilles press by dropping the heels towards the floor, then return to neutral.

9. Lower the body slowly to the mat and repeat section 6 - 8 on the alternate side the lower the body and relax.

Focus:

Emphasise maintaining proper pelvic alignment and controlled movements throughout the exercise.