Welcome to Recovery Fusion 8 – Senior Level, guided by Melissa McCabe. This session centres on the connection between core activation, adductor engagement, and hip mobility — working progressively through exercises that restore alignment and release tension in the hip joint.

Fusion Heartbeat opens the class with dynamic core work, coordinating pelvic stability with leg movement to establish the abdominal connection that underpins the session. Quadruped Adductor Flow then brings the adductors and spine into dialogue, activating the inner thighs while restoring spinal mobility through articulation. Écarté Foundation develops rotational control and working leg precision, using the fusion ball to support hip alignment through retiré and extension. The class closes with 90-90 Stretch, a deep, multidirectional release of the hip joint targeting the hip flexors, turnout muscles, and the anterior chain — bringing the body to a balanced and open state.

Tips

• In Fusion Heartbeat, watch that the pelvis stays neutral throughout — the lower back should remain supported by the ball, not gripping into it.

• In Quadruped Adductor Flow, remind students to maintain active pressure on the ball throughout — the adductor connection should not be lost during the spinal mobility sections.

• During Écarté Foundation, cue stacked hips throughout — the ball under the hip is there to support alignment, not to compensate for it.

• In 90-90 Stretch, remind students not to let the hip on the side of the back leg lift off the floor during the side bend — length is more important than range.