Routine chorégraphiée 9

Preco 9

PCW 9 Preview

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Manuel disponible en anglais seulement

PRE-CHOREOGRAPHED WORKOUT 9: AGE REVERSING ESSENTRICS
WITH MEG FEENEY

Includes 60 minutes of songs to build your playlist

  • Relieve tension and pain from all joints
  • Liberate spine, shoulders, hips
  •  Teach body awareness
  • Increase energy by unlocking & strengthening feet & legs

This 1 hour workout is composed of standing and floor work.

OBJECTIVES OF THIS WORKOUT

Main Focus: To gently increase full-body mobility and strength, liberate stiff joints (big and small), relieve chronic aches and pains, and improve overall health.

Population: Great for seniors, people who are starting to exercise after a long sedentary period, recovering from injuries, are in pain / suffer from chronic conditions (arthritis, frozen shoulder, sciatica, etc.).

Difficulty level: A slow pace, beginner class for a general Essentrics Aging Backwards / Essentrics Release & Restore group

Exercise breakdown:

STANDING:

Trademark: Gentle, thorough spinal sequence with a focus on unlocking shoulders.

Side to side Lunges: Slow, controlled lunges with arm reaches to rebalance the Top 3 and strengthen core.

Feet & hip strengtheners: Toe & foot articulation that will free up the entire body and improve balance. Ankle strengtheners with hip isolation.

Plié Sequence: Focus on liberating the hips and stretching the groin while strengthening the quads and glutes. Includes arm reaches for ribs & low back stretch.

Quad, psoas & hip release: Stretch for quads & psoas, hip cleaners.  

Hands & Arms: Focus on fingers and hands with wrist mobility to improve circulation and release tension in the joints through PNF. Gentle arm pumps.

Calf Sequence: This includes work for the feet & toes with an Achilles tendon, calf and hamstring stretch for full lower body flexibility. Bicycle for balance, hip mobility and core strength.

Trademark #2: Shoulder release & windmill sequence works the rotation of the spine. Excellent for frozen shoulder, core stability and posture.

FLOOR:

Abs: One-legged bicycle to strengthen abdominals.

Stretch sequence: Thorough stretch sequence for the lower back, hips, IT band, long adductor.

Final Release: Gentle standing movements for the neck, ribs and spine

This one-hour workout is composed of 45 minutes standing + 15 minutes floor work.

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.

CLICK HERE for more information about this routine

     Prix 59.95$ + 12.00$ S&H

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