What You'll Learn
- How to stabilize your core to support higher and more controlled leg extensions
- Effective plank and oblique variations to improve lateral stability and balance
- Proper weight-bearing techniques and counter-stretches to protect your wrists
- The connection between glute engagement and maintaining turnout during movement
About This Video
Unlock the power behind your leg extensions with this focused 11-minute conditioning session at Broche Ballet. In Week 6 of our specialized series, we dive deep into the relationship between a stable core and the ability to maintain beautiful, high lines in your dancing. Many dancers focus solely on flexibility when trying to improve their extensions, but without a strong 'corset' of muscle, the leg cannot stay lifted or controlled.
We begin the session on the floor with glute bridges and hip dips. These foundational movements are crucial for waking up the posterior chain and finding the internal support needed for proper turnout. From there, we transition into a series of dynamic plank variations.
Planks are a phenomenal tool for dancers because they require total body integration. You will move through oblique twists and turns that challenge your lateral stability, ensuring that when you are at the barre or in the center, your torso remains quiet while your legs move with freedom. Specific movements like 'knee-to-nose' help simulate the compression strength needed for a high retiré or the initial lift of a developpé.
We also incorporate arm touches and weight shifts to mimic the balance challenges found in complex choreography. Because this workout is intense on the upper body, we prioritize safety and longevity. If you struggle with wrist pressure, we demonstrate how to use a 'fist' position and include essential counter stretches at the end to release tension in the hands and forearms.
By the end of this practice, you will feel more connected to your center and better equipped to handle the demands of adagio work. This class is designed for intermediate to advanced students who are ready to take their technical strength to the next level. Join us on the mat and transform your core into a solid foundation for your most expressive ballet movements.
