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 the class by activating the anterior chain and decompressing the lumbar spine — establishing the foundation the rest of the session 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, 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 focus on the decompression of the lumbar spine — this is an activation exercise, not a strength challenge.

• In External Internal Rotation with Spiral, remind students to keep the movement fluid and coordinated — arm and leg should move in opposition, not independently.

• During Lateral Stability Développé, emphasise oblique engagement throughout — the stability of the pelvis is what allows the spiral to be effective.

• In 90-90 Stretch – Extension, remind students to keep the external hip and foot of the front leg active during the forward movement — this is what protects the joint.