Welcome to Move & Groove 11 – Senior Level, with Melissa McCabe. This class combines leg strength, core activation, and intrinsic foot work in a high-energy full-body warm-up.

Band Blast Warm-up – Extension builds stamina and strength through the legs, glutes, and abdominals with the band adding resistance throughout. Triceps & Core – Dynamic shifts the focus to the upper body, working the triceps and core through a dynamic sequence that keeps the intensity high. Loop Jump Flow develops strength and endurance through the lower body, with the band increasing the demand throughout. Paddle with Bands closes the class with targeted intrinsic foot and ankle mobility work.

Tips

In Band Blast Warm-up – Extension, cue students to articulate through the foot on the way down from each jump — even small jumps require a controlled, cushioned descent.

In Triceps & Core – Dynamic, remind dancers to keep the elbows in and chest open, and to feel the core engage through the rocking movement.

In Loop Jump Flow, cue spinal alignment in the squats — the torso naturally inclines forward, so remind students to keep the back long rather than collapsing through it.

In Paddle with Bands, cue a full, active flex rather than a passive or halfway position — that's what engages the posterior chain effectively.