Welcome to Move & Groove 9, guided by Emily Seymour. This ninth session combines upper body mobility, core endurance, and single-leg stability in a class that builds progressively toward dynamic balance and postural control.

Upper Body Dynamic Flow opens the class with spinal mobility and thoracic extension, using the resistance band to warm up the back, shoulders, and neck and prepare the upper body for the demands ahead. Stamina with Core raises the intensity, targeting the deep gluteal muscles and core stability through a sustained, demanding sequence with the resistance band — the cardiovascular and strength centrepiece of the class. Dynamic Elevé shifts the focus to the feet and ankles, using the mini loop band to strengthen the lower leg and reinforce turnout alignment through elevation work. The class closes with Controlled Placement, which integrates balance, ankle stability, and supporting leg strength through a sequence that challenges proprioception and single-leg control.

Tips

In Upper Body Dynamic Flow, remind dancers to keep the abdominals engaged as they lift the chest — avoid passive arching through the lower back.

In Stamina with Core, emphasise keeping the hips square and level throughout — this is where alignment breaks down first.

During Dynamic Elevé, cue awareness of the knees tracking over the toes, especially as fatigue sets in.