Band Class 5, guided by Nicole Hamill, develops supporting leg strength, turnout activation, weight transfer, and coordination, with resistance bands providing feedback and progressive challenge throughout.

The class opens with Strengthening Adage Control, activating the glutes, hamstrings, and core while building endurance through the supporting leg. Turnout Activation and Weight Awareness follow, using the long resistance band to work the external rotators, hip muscles, and coordination through barre sequences that build in complexity and demand. Adage Band 1 then challenges alignment and coordination through a centre sequence that demands full-body control. Grand Stretch closes the technical work, targeting arabesque control and spinal length, before the class winds down with mobility and stretch work.

Tips:

• In barre sequences, remind dancers that the band is a guide for alignment and activation — not something to pull against or resist passively.

• Watch for pelvic stability during the arabesque and adagio work — the supporting side should remain grounded as the working leg moves.

• Encourage dancers to maintain the quality of movement as fatigue sets in, particularly in the single-leg relevé sequences.