Welcome to Recovery Fusion 10 – Senior Level, guided by Melissa McCabe. This session combines hip mobility, rotational control, and lateral stability in a comprehensive recovery class that works the body from multiple angles.

Isometric Hold & Bridge opens by activating the anterior chain and decompressing the lumbar spine — establishing the foundation everything else builds on. External Internal Rotation with Spiral works through external and internal hip rotation in a fluid, three-dimensional sequence that coordinates leg and spinal movement in opposition. Lateral Stability Développé challenges the side of the body through oblique engagement and spinal spiral integrated with leg work, demanding a more active connection between mobility and stability. The class closes with 90-90 Stretch – Extension, a more complete version of 90-90 Stretch explored earlier in the series, targeting the hip flexors, turnout muscles, and hip joint through a multidirectional sequence that includes turn-in and extension in second.

Tips

• In Isometric Hold & Bridge, cue students to feel the activation coming from the posterior chain — watch that they're not gripping through the quadriceps or psoas.

• Remind dancers to stay active against the floor throughout the session — especially in the floor-based exercises, where it's easy to let the weight sink rather than maintaining resistance.

• Encourage students not to just execute the shape of each exercise — the goal is to develop awareness of where the movement is initiating from and what they're sensing as they move through it.