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.
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 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.
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.