This exercise is an integral part of the PBT program. It's specifically designed to prepare young dancers for the physical demands of ballet. It targets the core, adductors, and back muscles, which are essential for stability, control, and precise ballet movements. This warm-up is crucial for preventing injuries and establishing a strong foundation in ballet technique.

Preparation: Have students sit with their legs bent in parallel and their bodies relaxed over their legs. Place the fusion ball between the lower calf muscles, held steady with a gentle inward press.

Steps:

1. Students sit upright, elongating the spine. Roll into a supine position, adjusting legs to tabletop and resting arms on the mat with palms upwards.

2. Guide them through a twist with the right leg on top at 45 degrees, lifting the upper body on an exhale, arms reaching forward. Return to the original position and repeat with the left leg.

3. Next, they extend their legs to 45 degrees, adjust to 90 degrees, roll through the spine to the floor - using hands for support if needed - and then roll back to tabletop.

4. Adjust the left arm towards the left side as the body turns to the front, elongating the spine.

5. Stretch the legs, alternating between external and internal rotations, lifting slightly off the mat.

6. Roll to face the back of the mat, repeating the leg stretch and rotation section twice.

7. Roll back to the supine position in the tabletop position, relaxing feet to the mat.

Focus: The entire core engaged throughout while warming up the adductor muscles.