What You'll Learn
- Dynamic plank variations to isolate leg movement from the torso
- Proper pelvic engagement to protect the lower back during extensions
- Techniques to improve shoulder and wrist stability while weight-bearing
- How to use 'nose-to-knee' movements to increase core compression strength
- Efficient stretching methods to release the wrists after intense core work
About This Video
Welcome to Week 1 of our specialized conditioning series at Broche Ballet, focusing on the intersection of core stability and leg height. To achieve high extensions and maintain beautiful lines en l'air, a dancer must possess more than just flexibility; they require a powerhouse core capable of stabilizing the pelvis while the legs move independently. This 11-minute session is designed to bridge that gap using efficient, targeted planking variations.
Throughout this practice, we explore how to maintain a neutral pelvis and avoid common pitfalls like lower back strain. By engaging the deep abdominal muscles and the muscles under the armpits, you create a solid foundation that supports your weight without overtaxing your joints. We begin with foundational planks to find your center, then progress into dynamic movements such as leg lifts and toe touches. These exercises mimic the coordination required during a grand battement or a slow développé, teaching your body to stay quiet in the torso while the legs work.
We also introduce advanced variations like the nose-to-knee plank, which challenges your functional range of motion and compression strength. Because we spend significant time on the floor, we include essential wrist counter stretches and shoulder alignment cues to ensure your upper body remains healthy and injury-free. This workout is fast-paced and highly effective, making it the perfect addition to your daily training schedule when you cannot make it to the barre. By the end of this five-week series, you will feel a notable difference in your stability, balance, and the ease with which you hold your extensions.
