Pre-Choreographed Workout 2: Improving Range of Motion & Posture

$ 49.95 USD

Available exclusively in English/Disponible en anglais seulement

Pre-Choreographed Workouts (PCWs) are the workouts Certified Essentrics Instructors teach while completing the 4-level certification program. PCWs consist of pre-defined exercise sequences set to an eclectic music playlist based on a one-hour class structure. Each PCW has a specific theme while offering a full-body rebalancing workout. All PCWs include a video (streaming online) demonstrating how to teach the workout. The accompanying written content (online) covers detailed exercise breakdowns, teaching tips, target anatomy and more.

NOTE: Please complete your purchase using the same email address to which your Instructor Certification communications are sent.


A stable internet connection is required to access this online-only product. We recommend viewing the PCW on a computer (laptop or desktop) for the most comfortable learning experience.

If you are not a Certified Essentrics Instructor, you do not have access to this product.

You must be a Certified Level 1 Essentrics Instructor (or higher) in the Comprehensive certification track or a Certified Level 3 Essentrics Instructor (or higher) in the Aging Backwards® certification track in order to purchase this product. If you do not meet this requirement, you will not be granted access to this product. We will reimburse your purchase minus any associated fees.


Instructors in the Comprehensive track:

  • This PCW is recommended for Certified Level 3 Instructors and higher due to its learning difficulty level.

Instructors in the Aging Backwards® track:

  • This PCW is recommended for Certified Level 3 Instructors and higher due to its learning difficulty level.


With Essentrics Creator Miranda Esmonde-White

Improve your students' posture with this powerful workout by Essentrics creator Miranda Esmonde-White. Poor posture is common in many people. Addressing this issue not only makes people look youthful and self-assured—it also drastically improves their health and wellbeing. This routine focuses on increasing body awareness and reversing muscle imbalances by releasing tightness and correcting weakness to help people improve their posture, and in turn enhance their quality of life.


  • Improve posture and range of motion
  • Release tension and strengthen the back
  • Deeply stretch and strengthen the lower body

Demographic: Intermediate and advanced fitness levels
Pace: Medium, fast
Music: Available on iTunes & Spotify
Released: 2010

Workout Variations

  • 60 min Standing & Floor
  • 30 min Standing & Floor



  • Trademark 1: Flexibility of the Spine: Zombies, deep Side Lunges with Overextensions to stretch and strengthen the pectorals and a Push the Piano / Pull the Donkey sequence.
  • Trademark 2: Spinal Posture Sequence and Side Bends to stretch the pecs. Incredible for strengthening and stretching through entire spine and core – great for back pain and posture.
  • Core, Hips, Balance: Footwork to strengthen the ankles and feet, Hip Cleaners with Karate Kicks and Squash Lunges. Calf, quads and psoas stretch to work through the hips, increase balance and liberate the entire body.
  • Trademark 3: Top 3: Clock and Airplane to strengthen the core, stretch the hamstrings, improve mobility and strength of spine and slenderize the Top 3.
  • Arms: Defines triceps and deltoids and opens chest.
  • Pliés: Creative, full-body Plié sequence. Strengthens quads, stretches groin, increases flexibility of the spine with Wrap-Around Arms, Windmills, Bow and Arrow, Table Washes.
  • Kicks: Exercises include Side Kicks with pumps and front circles that will tone and lift the glutes, slenderize the quads and the inner and outer thighs.


  • Abs: Shapes abdominals with Scissors, Rolls and Flutters.
  • Superman + Cat & Cow: Sequence to strengthen the back muscles with forward and backward flexion of the spine and stretches on hands and knees to increase flexibility in the back and stretch the abs.
  • Big 4 Stretches: To stretch deeply and relieve tension in the glutes, hips and low back. Includes Baby Stretch, liberating hip circles, PNF exercises for the groin, adductors and hamstrings as well as an IT band stretch.
  • Stress Release: Seated stretches to gently work through the flexion and extension of the entire spine. Finishes with a neck and cervical spine stretch.


Miranda Esmonde-White
Creator, president and co-founder of Essentrics
Essentrics TV workout host

Miranda Esmonde-White is a New York Times bestselling author of the Aging Backwards® series, a world-renowned healthy aging educator and pioneer in the field of stretching. A former professional ballerina, Miranda created the globally-recognized and science-based fitness technique, Essentrics® in 1997—becoming a flexibility trainer to numerous high-performance athletes and celebrities. She is the executive producer, creator and host of the 20-year running fitness television show Classical Stretch, and the award-winning docuseries, Aging Backwards® and Forever Painless—airing nationwide on PBS and American Public Television.

With a worldwide following amongst the 50+ market – Miranda’s fast track program is revolutionizing the way we understand the role that our cells, muscles, bones, connective tissue and joints play in slowing down the aging process while keeping our bodies feeling young, healthy and pain-free.

Based in Montreal, Miranda spends her time developing the technique, writing, and training new instructors. She also travels extensively giving lectures, leading teacher training sessions and hosting retreats.