This exercise is aimed at warming up and releasing the hip flexors through a series of flowing movements. Using a ¾ inflated fusion ball for support, this exercise encourages proper alignment while providing a comprehensive warm-up. It's designed to increase hip flexibility and strength, essential for ballet dancers who require a wide range of motion and control in their lower body.

Preparation: Have students start supine on the back end of the mat, positioning the ¾ inflated fusion ball beneath one knee. The foot of the bent knee should be flat against the mat, with the other leg extended and parallel.

Steps:

1. Guide students through raising the bent leg, keeping it parallel, then externally rotating both legs before returning to parallel.

2. Instruct them to move the corresponding arm overhead, turning to the opposite side while keeping hips stacked.

3. Raise the leg again, this time externally rotated, and then internally rotated before returning to the start position.

4. Lead students into a 4-point position, lifting the leg in parallel, rotating, and returning to parallel with controlled movements.

5. Transition into a supine position, roll down through the spine in bridge with the foot on the opposite knee, and repeat the process.

6. Switch sides and repeat the entire flow.

Focus: Emphasise the importance of maintaining hip alignment and controlled, smooth movements throughout the exercise.