Band Class 6, guided by Nicole Hamill, targets core and abdominal strength, external rotator and glute activation, and full-body stamina.

The class opens with a warm-up that prepares the spine, core, and lower limbs before moving into Obliques with Spinal Rotation, which targets the transverse abdominals and obliques through dynamic core work before releasing into spinal rotation and a hamstring stretch. Stamina - Extension follows, challenging the whole body through a high-intensity plank-based sequence that builds strength and endurance. Deep Rotators then shifts the focus to the external rotators and turnout muscles, demanding precise hip control and stability through the supporting side. Powering up the Glutes targets lower limb and glute strength before the class winds down with a hip, hamstring, and quad release.

Tips:

• In core work, remind dancers to initiate from the abdominals — watch for neck tension.

• Cue dancers to keep the pelvis stable during the prone exercises — compensation through the lower back is common when the deep rotators fatigue.

• Encourage dancers to maintain movement quality through the stamina work — control matters as much as endurance.