Pre-Choreographed Workout 7: Upper & Lower Workout

Available exclusively in English/Disponible en anglais seulement

PRE CHOREOGRAPHED WORKOUT 7: UPPER AND LOWER WORKOUT
WITH SAHRA ESMONDE-WHITE
Includes 60 minutes of songs to build your playlist

Release tension in upper body (neck, shoulders)
Very leg toning
Free up your hips
This 1 hour workout is composed of standing and floor work.

OBJECTIVES OF THIS WORKOUT

Main Focus: Ribcage, shoulders and spine mobility + Legs toning and hip strength and flexibility (this pre-cho was based on the Essentrics Body Sculpting DVD: posture, waist and leg sculpting)

Population: great for gyms and dance studios where clients are expecting a well-rounded body toning workout. Taught to all levels at Essentrics studio.
Difficulty level: Easy to follow exercises, but challenging for strength.

Exercise Breakdown:

STANDING:

Trademark: Spinal rolls and shoulder mobility

Side to side Lunges: challenging at a medium to fast pace

Arms: finger movement, wrist mobility, forearm strength as well as trademark arm toning

Kicks: Fun and challenging sequences of kicks working full strength and mobility of the hips

Plies Sequence: Heel raisers and ceiling reaches

Trademark #2: Neck and shoulder release rotations

Calf Sequence: This includes psoas, quads, bicycles and musketeers bow for full lower body flexibility

FLOOR:

Floor Work: Floor work in pre-cho 7 is a challenging sequence very similar to the leg workout in the Essentrics Sculpting DVD. Includes separate sequences for abs, side legs, glutes, and quad raisers.

Stretch: 11 minutes of deep stretching using PNF and targeting all the muscles of the lower body including IT band, hamstrings, groin and glutes.
Finish with a full song for neck and spine stretches.

DVD+Handbook+Music Tracks
Released: Winter 2015

Pre-requisite for PRE-CHOREOGRAPHED WORKOUTS

**IMPORTANT** You have to be a Level 1 Certified Essentrics Instructor (or previous CS certification) 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.

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 essentrics.com. 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.