This exercise is designed to enhance control and strength in the turnout, using a resistance band for added intensity. It focuses on maintaining pelvis alignment and achieving the dancers personal best in turnout. This exercise is critical for developing the muscle memory and strength required for correct foot alignment and avoiding common issues like sickling.

Preparation: Equip students with a 3m (10ft) resistance band of medium/strong texture. Instruct students to place the band over their thighs while sitting, wrap it twice en dehors around the top of the thighs with overlapping wraps, sitting on the extra band, and proceeding to wrap the alternate leg.

Steps:

1. Have students hold onto the excess band on each side and place their feet on a fit ball, positioned in a rotated demi plié.

2. Instruct students to exhale while lying flat on the mat, inhale into a bridge, and exhale at the top of the bridge.

3. Guide students to execute a slow demi pliés with heels slightly lifted, ensuring the feet do not drop or sickle. Repeat three times, followed by internal and external rotation.

4. Have students increase the quantity gradually, but emphasise the quality of the movement.

5. Eventually, ask stronger students to take the band wide and balance.

Focus: Stress the importance of maintaining correct pelvis alignment and controlled turnout throughout the exercise.