ESSENTRICS CERTIFICATION ACADEMY
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THE ESSENTRICS PRE-CHOREOGRAPHED WORKOUTS

Learning to teach ESSENTRICS is like learning a new language; first you learn the vocabulary, then become familiar with the sound of the language, and finally, learn how to sequence the words together. Once you understand the basics, you can finally have a conversation.

Learning a language requires a lot of mimicking and repetition before the language becomes second nature. Mimicking and repeating ESSENTRICS in pre-cho workouts is similar to the way in which we learn a new language. This is the only way for you to be able to understand the flow and logic of the program. This is why we require all instructors to teach pre-choreographed workouts until they have completed Level 4.

Preco1

PRE-CHOREOGRAPHED WORKOUT 1: FULL BODY SCULPTING
WITH SAHRA ESMONDE-WHITE
Part of certification package Level 1

  • Easy to learn
  • Our classic routine
  • Full body sculpting
  • Strengthen and tone whole body

"Full Body Sculpting" is a workout that is very effective in sculpting the whole body. This introductory routine is challenging but yet easy to learn how to teach it. The principles of the Essentrics program are in application in this routine. This workout is composed of standing and floor work.

DVD + Handbook
Released: Spring 2009
60 minute workout

*Note: Pre-Cho 1 is included in the Essentrics Level 1 Package. It may not be purchased separately.

Price 249.95$

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Preco 2

PRE-CHOREOGRAPHED WORKOUT 2: POSTURE
WITH MIRANDA ESMONDE-WHITE 

  • Maximum flexion and extension of entire spine
  • Strengthen and increase flexibility in legs and hips
  • Enhance balance

"Posture Routine" is a workout designed to help improve posture and work your hips. The unique moves used in this workout will help liberate tight painful muscles in the back and hips while improving range of motion. This workout is composed of standing and floor work.

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

DVD + Handbook
Released: Winter 2010

Price 49.95$

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NOTE: **You have to be a Level 1 Certified Instructor (or previous CS certification) in order to purchase pre-choreographed workouts 2 and up. **
Preco 3

PRE-CHOREOGRAPHED WORKOUT 3: SLENDERIZING
WITH SAHRA ESMONDE-WHITE

  • Strengthen and release tension in back
  • Deep strengthening and stretching in feet/calves/shins
  • A focus on isolation in hips and toning for legs

"Slenderizing Routine" is a slenderizing routine that introduces new trademark movements not see in Pre-co 1 and 2 such as short and long lever stretches and clock kicks. These fluid and fun movements will elongate the muscles while increasing flexibility. The workout is composed of standing and floor work.

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

DVD + Handbook
Released: Summer 2011

Price 49.95$

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NOTE: **You have to be a Level 1 Certified Instructor (or previous CS certification) in order to purchase pre-choreographed workouts 2 and up. **

Preco 4

PRE-CHOREOGRAPHED WORKOUT 4: FULL BODY WORKOUT
WITH SAHRA ESMONDE-WHITE

  • Waist and back slenderizing
  • Improve spine flexibility and mobility
  • Butt and thigh toning

"Full Body Workout" is a full body-toning workout, with challenging exercises that will get your clients into shape rapidly! This workout is very efficient to tone and slenderize the whole body! DVD+Handbook Released: Fall 2012 90 minutes Cost:49.95$ plus 8.00$ S&H.

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

DVD + Handbook
Released: Fall 2012

Price 49.95$

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NOTE: **You have to be a Level 1 Certified Instructor (or previous CS certification) in order to purchase pre-choreographed workouts 2 and up. **

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

“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.

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

DVD + Handbook
Released: Summer 2013

Price 49.95$

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NOTE: **You have to be a Level 1 Certified Instructor (or previous CS certification) in order to purchase pre-choreographed workouts 2 and up. **

Preco 6

PRE-CHOREOGRAPHED WORKOUT 6: CORE STRENGTHENING AND WAIST SLENDERIZING 
WITH SAHRA ESMONDE-WHITE

  • Flatten abs, define your waist
  • Core strengthening
  • Very effective, fast results

Core Strengthening and Waist Slimming Workout is fun and challenging as it rapidly slenderizes the waist and defines the core.These smooth and fluid movements incorporate variations of PNF that quickly increase flexibility as it sculpts the full-body.

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

DVD + Handbook
Released: Spring 2014

Price 49.95$

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NOTE: **You have to be a Level 1 Certified Instructor (or previous CS certification) in order to purchase pre-choreographed workouts 2 and up. **

Preco 7

PRE-CHOREOGRAPHED WORKOUT 7: UPPER AND LOWER BODY WORKOUT
WITH SAHRA ESMONDE-WHITE

  • Release tension in upper body (neck, shoulders)
  • Very leg toning
  • Free up your hips

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.

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

DVD + Handbook + Music Tracks
Released: Winter 2015

Price 59.95$

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NOTE: **You have to be a Level 1 Certified Instructor (or previous CS certification) in order to purchase pre-choreographed workouts 2 and up. **

Preco 8

PRE-CHOREOGRAPHED WORKOUT 8: UPPER AND LOWER BODY WORKOUT
WITH MIRANDA ESMONDE-WHITE

  • Promote weight loss
  • Increase Strength & power
  • Release tension in the lower back & hips

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.

This 1 hour and 15 minute workout is composed of standing and floor and barre work.

DVD + Handbook + Music Tracks
Released: Summer 2015

Price 59.95$

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NOTE: **You have to be a Level 1 Certified Instructor (or previous CS certification) in order to purchase pre-choreographed workouts 2 and up. **

Preco 8

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

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

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.)

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

DVD+Handbook+Music Tracks
Released: Winter 2015

Price 59.95$

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NOTE: **You have to be a Level 1 Certified Instructor (or previous CS certification) in order to purchase pre-choreographed workouts 2 and up. **

More about Essentrics Pre-Choreograped Workouts

The pre-choreographed workouts introduce instructors to the new language of ESSENTRICS. Each pre-cho workout is different with varying exercises, music, sequencing, objectives and techniques. Some pre-cho workouts include barre work, while others floor work, while others mix all planes of standing barre and floor.

Everyone knows that it is impossible to learn a language in by learning how to say a few basic words and sentences. We all recognise that we need practice using all the words of a language, and using them in many different experiences before we become fluent. The same is true with ESSENTRICS, it impossible to learn ESSENTRICS after teaching only one pre-cho workout or finishing Level 1. We recommend that instructors teach a minimum of five pre-cho workouts before trying to choreograph their own, just to see the many variations that are available to them. Most instructors keep using the pre-cho’s even after graduating from Level 4 when they are trained to choreograph their own routines. We want you to succeed and these pre-cho workouts will help you be successful.

It is important to understand that ESSENTRICS is not a program of unrelated exercises which are randomly strung together. It is a concept where the exercises, techniques and objectives are strategically sequenced to achieve specific goals. The individual exercises are meaningless unless they are sequenced in the correct combination of techniques, anatomy, physiology and objectives. You will learn more about sequencing exercises as you pass through each level and teach each new pre-cho workout. This is why individual ESSENTRICS exercises should not be used in fusion classes. The exercises are effective in ESSENTRICS because of the way in which they are strung together.

Each Pre-cho workout comes with a DVD showing the full routine. Also included is a photographed booklet further breaking down the exercises, techniques and objectives. The booklets include a suggested music list, however we also give you suggested music lists on iTunes and the teacher training Facebook page. The booklets should be used as memory joggers to help you remember the exercises.

The pre-cho booklets include: descriptive imagery, target anatomy, modifications, teaching tips, and common mistakes. You will learn new and original exercises in each pre-cho workout. After you have taught several pre-cho workouts you should begin to grasp the logic of the sequencing of an Essentrics workout and experience how various sequencing achieves specified objectives. The pre-co workouts are chosen from the most popular routines at our studio. Even though each pre-cho has a specific theme they always remain true to the basic principles of ESSENTRICS which is to offer a full body workout that rebalances every joint while equally strengthening and stretching all 650 muscles.

All pre-cho’s have been tested on both sexes, all ages and all levels of fitness. We have tested these workouts for you and are giving you the best of the best in popularity.

Pre-requisite for PRE-CHOREOGRAPHED WORKOUTS

Pre-choreographed workouts are only available for instructors who have previously purchased the ESSENTRICS training material and/or are in the process of becoming or have become ESSENTRICS instructors.

**IMPORTANT** You have to be a Level 1 Certified Instructor (or previous CS certification) in order to purchase pre-choreographed workouts 2 and up. If you do not fit this criteria you will not be shipped the pre-choreographed workout. We will reimburse your unshipped purchase minus any fees associated with it. No refunds on pre-choreographed workouts.

Modifying Your PRE-CHOREOGRAPHED WORKOUT

It is up to you, the instructor, to make the workout easier for beginners or more challenging for advanced clients. Do not change the choreography for different levels of clients, but do modify the strengthening demands and the pace to create varying levels of difficulty. The intensity and pace of the workouts provided is intended for intermediate to advanced students.