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.
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 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 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.
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.