Welcome to Move & Groove 10, guided by Emily Seymour. This tenth session in the Move & Groove series delivers a full-body challenge with a strong emphasis on hip stability, turnout control, and dynamic balance.

The session opens with Dynamic Bridge Activation, a progressive hip extension exercise that targets the glutes and hamstrings while building pelvic stability. Turnout Dynamics follows, combining core engagement with external rotation work, challenging the hip rotators and inner thighs. Torso Control – Upbeat shifts the focus to spinal articulation and rotational control using the pro ball, developing the obliques in a rhythmically driven sequence. The class concludes with Challenge Your Balance, which tests single-leg stability and ankle control through a demanding sequence that integrates core, alignment, and proprioception.

Tips

Cue precise pelvic stability throughout Dynamic Bridge Activation — watch for compensatory hip hiking, especially in the single-leg variations.

During Torso Control – Upbeat, encourage a controlled scoop rather than a collapse — the movement should be initiated by the abdominals, not gravity.