Pre-Choreographed Class 5

Preco 5

PRE CHOREOGRAPHED WORKOUT 5: THE PROGRESSION WORKOUT - STANDING / BARRE / FLOOR FOR RANGE OF MOTION
WITH MIRANDA ESMONDE-WHITE

  • Includes barre sequence (option to mix and match with standing/floor)
  • Total toning and deep flexibility
  • Full range of motion of the core

This 1 hour and 30 minute workout is composed of standing, floor and barre work.

MORE ABOUT THIS PCW:
Fantastic if you are interested in teaching a barre or deep stretch class (buy this PCW before proceeding to our PCW 8 barre workout). This routine is divided into 3 sections: standing, floor, and barre. It has a total of 1.5 hours of material so that you can mix and match the sequences to create several different routines – 3 options provided in the manual. The focus is on strengthening and increasing the range of motion of every joint, as well as spine, core and abdominal strength.

Exercise breakdown:

STANDING:

Trademark: Shoulder blast and lever lunge stretch with side bends & arm openings for front ribs. Full arm rotations with 3 levels of presses to work through side and back ribs. Very stretching and strengthening for intercostal muscles, gets rid of back fat and tension in spine.

Pliés: For legs and core with single arm reaches to knee (short lever) and floor (long lever).

Essentrics side-to-side lunges: Tones entire core, obliques, glutes, legs. Lever stretches with double arm openings with resistance and presses, diagonal front lunges.

Kicks: Challenging and thorough sequence that includes front, side and back kicks to increase range of motion in hips, strengthen core and quads, slenderize inner and outer thighs and lift glutes.  

Trademark: Upper body clock with arm openings for obliques, pectorals, shoulders, and back. Spinal rolls, push piano / pull donkey, wash table sequence for overall range of motion of upper body and unblocking of spine.

Arms: Nice wrist and hand work for tension in forearms and neck – good for computer workers.

Calf stretch: Parallel heel lifts, calf stretch with side reaches, hamstring and adductor stretch to release tension in lower limbs.

FLOOR:

Seated spine stretch: Challenging. Low back and core strengthening. Includes spinal rolls and side bends.

Sit-ups: Very toning for obliques, flattening for stomach. Challenging sequence with legs in air.

Side-leg-lifts: SLL circles, back pumps, front kicks with resistance, figure 8’s. Slenderizing for inner and outer thighs, works range of motion and strengthens hips, firms glutes.

Quad raisers: Extremely slenderizing for quads.

Groin PNF & hip blast: Rebalances hips.

Pretzel: Quad & psoas with PNF, long adductor and back stretch.

Row the boat: For hamstrings and spine – with lots of spinal rolls and nice walk-around reaches for hamstrings.

Stress release / neck stretch: Releases tension in the trapezius and neck muscles.

BARRE:

Feet strengtheners: To prevent osteoporosis, strengthen all muscles of foot / ankle – teaches alignment. One foot and two feet heel raisers – increases energy, balance.

Hip stretch: Works spine and entire hip joint.

Big 4: Two stretch sequences for quads & psoas with hamstrings and side stretch for ribcage. Finishes with lower back stretch for entire spine. Really works movement of and within the joints to improve flexibility of all leg muscles and release the back.

“The Progression Workout” is our first pre-co routine with Barre Work! The routine is divided into 3 sections: standing, floor, and Barre. It has a total of 1.5 hours of material so that you can mix and match the sequences to create several different routines. The focus is on strengthening and increasing the range of motion of every joint.

DVD+Handbook
Released: Summer 2013

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.

     Price 49.95$ plus 12.00$ S&H

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