Pre-Choreographed Workout 8: Full Body Power & Strength

Available exclusively in English/Disponible en anglais seulement

PRE-CHOREOGRAPHED WORKOUT 8: FULL BODY POWER & STRENGTH
WITH MIRANDA ESMONDE-WHITE
Includes 1h15 min. of songs to build your playlist

Promote weight loss
Increase Strength & power
Release tension in the lower back & hips
This 1 hour and 15 minute workout is composed of standing, floor and barre work.

OBJECTIVES OF THIS WORKOUT

Main Focus: Ribcage, shoulders and spine mobility + leg toning and flexibility. Major focus is placed on executing each exercise with clean alignment to improve balance and increase power.

Population: This is a fantastic workout for gyms, athletes and dance studios where clients are looking to increase power, balance and mobility. Taught to all levels at Essentrics studio.

Difficulty level: Easy to follow exercises that can be modified to increase intensity.

Exercise breakdown:

STANDING:

Trademark: Rib and shoulder release with full body strengthening.

Side to side Lunges: Combination of slow, controlled movements with explosive powerful exercises.

Arms: Focus on hands and fingers with wrist mobility to improve circulation and release tension from shoulders.

Kicks: Fun and challenging sequences of kicks and footwork; working the full strength and mobility of the hips in order to increase strength and power.

Plies Sequence: The primary focus is on hip release and mobility.

Trademark #2: : Spinal rolls that build intensity to maximize the range of motion in the spine and engage the entire body.

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

FLOOR:

Floor Work: Glutes, quads and hip toning exercises, along with a spinal sequence to strengthen the core and flatten the stomach.

Stretch: Lower back and hip release along with a row the boat variation.

BARRE:

Barre Work: Heel raisers to strengthen the ankles and a variety of kicks to tone the hips and glutes.

Barre Stretch: Big four barre stretch and deep spine release on the barre.

DVD+Handbook+Music Tracks
Released: Summer 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.