Pre-Choreographed Workout 2: Posture

Please note that due to the current COVID-19 Pandemic orders may be subject to delivery delays.

Available exclusively in English/Disponible en anglais seulement


**IMPORTANT** You must be a Level 1 Certified Essentrics Instructor in order to purchase PCW’s 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 PCW’s.

Maximum flexion and extension of entire spine
Strengthen and increase flexibility in legs and hips
Enhance balance
This 1 hour workout is composed of standing and floor work.

This workout is designed to help improve your posture and work your hips. The unique moves used in this routine will help liberate tight painful muscles in the back and hips while improving range of motion. The DVD contains a detailed breakdown of each exercise with Miranda, in addition to the one-hour workout. The manual includes large-formatted pictures.

Exercise breakdown:


Trademark: Zombies, deep side lunges with over extensions for pectorals, pull donkey / push piano sequence. Caribbean spine and side flexions to stretch the pecs. Incredible for strengthening and stretching through entire spine and core – great for back pain and posture.

Slow motion bicycle: Foot work for strength of ankles and feet, hip cleaners with karate side-kicks and squash lunges. Calf, quads, psoas stretch. Works thoroughly through the hips, increases balance and liberates entire body.

Trademark clock & airplane: Works core strength, stretches hamstrings, improves mobility and strength of spine and slenderizes Top 3.

Arms: Defines triceps, deltoids, opens chest. Pagoda-arm contraction sequence.

Wrap-around arm pliés: Creative, full body plié sequence. Strengthens quads, stretches groin, increases flexibility of the spine with wrap around arms, windmills, bow’n’arrow, table washes.

Standing leg kicks: Exercises include sidekicks with pumps and front circles that will really lift the glutes, slenderize the quads and inner / outer thighs.


Sit-ups: Flattens abdominals with scissors, rolls, flutters.

Arching the back sequence: “Superman” sequence to strengthen weak back muscles with forward and backward flexion of the spine on hands and knees to loosen the back, stretch the abs.

Big 4 Stretch sequence: To work deeply through tension around glutes, hips and low back. Includes baby stretch, IT band, hip liberating circles, groin, adductor, hamstring PNF.

Stress release: Seated stretches to gently work through the flexion & extension of entire spine. Finishes with a neck and cervical spine stretch.

"Posture Routine" is a workout designed to help improve posture and work your hips. The unique moves used in this workout will help liberate tight painful muscles in the back and hips while improving range of motion. This workout is composed of standing and floor work.

Released: Winter 2010

Please note that the DVD does not include downloadable music tracks.  The Handbook contains a suggested song list available for download through iTunes and other music services.

Fee Agreement. Any fees and prices are subject to change at Essentrics’ discretion. Essentrics reserves the right to establish, revise, modify or amend its curriculum, certification structure, billing practices, methods and fees, including its collection practices, payment practices, and fees for content or services provided on its website(s). Instructor agrees to accept notice of any changes by way of the changes posted on Instructor’s failure to agree to and comply with the Trademark name Usage Guidelines or the Terms of Use is a material breach permitting Essentrics to terminate this Agreement and revoke the license to use the Essentrics name.