Welcome to Recovery Fusion Class 3, guided by Emily Seymour. This class takes dancers through a full-body recovery sequence using the Fusion Ball, addressing spinal mobility, posterior chain activation, and whole-body coordination.

The class opens with Rotation in the Upper Body, targeting thoracic mobility and lateral flexibility through spinal rotation and side bending — encouraging freedom of movement while maintaining a stable base.

Strong Turnout integrates glute, hamstring, core, and upper body engagement, developing the stability and coordination needed to support complex movement.

The class concludes with Anterior Chain Control, bringing focus to the front of the body.

Tips:

• In Rotation in the Upper Body, cue dancers to initiate rotation from the thoracic spine — the arm follows, it doesn't lead.

• During Strong Turnout, watch for hip hiking — encourage dancers to keep the pelvis level throughout.

• Encourage dancers to prioritise control and placement over range — muscles should remain engaged throughout.