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PRE-CHOREOGRAPHED WORKOUT 12
WITH Sasha Alcoloumbre
**IMPORTANT** You must be a Level 1 Certified Essentrics Instructor (or previous CS certification) in order to purchase PCWs 2 and up. If you do not fit this criteria, you will not be shipped the PCW. We will reimburse your unshipped purchase minus any fees associated with it. No refunds on PCWs.
NEW Full-Body Workouts! Includes 60 min. of songs to build your playlist!
Articulate the spine
Liberate the hips
Improve overall strength
This 1-hour workout is composed of standing, floor and barre work.
Note: This PCW offers the following workout variations:
60 min Standing & Barre
60 min Standing & Floor
60 min Standing, Barre & Floor
60 min Standing, Floor & Barre
45 min Standing & Barre
45 min Standing & Floor
30 min All Standing
OBJECTIVES OF THIS WORKOUT
Main Focus: Deep full-body strengthening and stretching, with an emphasis on hip and spinal mobility.
Population: This workout is a challenging full-body toning workout designed for all levels of fitness and suitable for athletes.
Difficulty level: Intermediate-Advanced. This workout is easy to follow yet challenging full-body workout designed for all levels of fitness and suitable for athletes.
Trademark 1: Waist, core and shoulder toning and strengthening sequence.
Plies: Toning and calorie burning sequence focused on quads and waist.
Arms: Toning exercises designed to increase shoulder mobility and improve posture.
Kicks and footwork: Alphabet sequence to increase strength and mobility of the hip joint, followed by footwork to unlock the feet and ankles. Excellent balance exercises.
Trademark 2: Flowing sequence of exercises to liberate and strengthen the spine in all directions of movement.
Back release: Combination of washes to release tension in the back.
Calf sequence: Designed to rebalance the full musculature of the lower leg and hip areas while improving balance.
Barre Work: Toning exercises for the quads, hips, adductors, abductors, glutes & waist, followed by a series of heel raisers to strengthen the ankles.
Barre Stretch: Deep stretching sequence to release and rebalance the muscles of the Big 4, followed by a neck and back release.
Floor Work: Toning exercises for the hips, adductors, abductors, glutes & waist, followed by a series of abdominal exercises.
Floor Stretch: Deep stretching sequence to release and rebalance the muscles of the Big 4, followed by a neck release.
Released: Fall 2019