Welcome to Move & Groove 9 – Senior Level, guided by Melissa McCabe. This class works through core activation, foot and leg strength, and pelvic stability in a progressive warm-up that connects technical precision with muscular readiness.

Fusion Warm-up opens the class with intrinsic foot activation and core engagement, coordinating arm and leg movement to establish the connection between the extremities and the centre. Plank Sliders develops core strength, coordination and alignment through a demanding sequence. Balance on the Beat works the pelvic stabilisers and glutes with an emphasis on weight placement — connecting strength with control. The class closes with Wall Allegro Sync, which targets the posterior chain and adductors through batterie work, while also activating the upper body.

Tips

• Remind dancers to connect the arm and leg coordination in Fusion Warm-up with their core — the intrinsic foot work and abdominal engagement should support each other throughout.

• Watch for collapse through the lower back in Plank Sliders — core engagement is what keeps the spine long throughout the sequence.

• In Balance on the Beat, cue precise weight placement before each rise.

• Use Wall Allegro Sync to identify and correct what needs refining in the beats.