PRE CHOREOGRAPHED WORKOUT 6: CORE STRENGTHENING AND WAIST SLIMMING
WITH SAHRA ESMONDE-WHITE
- Flatten abs, define your waist
- Core strengthening
- Very effective, fast results
This 1 hour workout is composed of standing and floor work.
MORE ABOUT THIS PCW:
This 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. Choose this workout for flatter abs, more defined waist, long lean leg muscles, and fast results. Great for people sitting at a desk – opens their posture. The manual contains more detailed objectives and technical notes to help you teach your classes.
Trademark: Shoulder blast sequence plus pliés with single arm presses on 3 planes into deeper lunges and weeds for all the muscles of the shoulders, back and rib cage – strong emphasis on stretching the pectorals.
Side-to-side lunges: Full circles with rope pulls – single then double arm for abs, waist, upper back, arms.
Pliés & arms combo: Pliés with bow & arrow and single arm figure 8’s to work quads, shoulders, open hips. Goes right into arm pumps with wrist work and elastic pulls from different directions – short and long levers.
Clock kicks: Lengthens quads, works isolation in hips, balance reflexes. Slow and fast – front, side & back plus clock for mobility.
Trademark windmills: Works shoulder mobility, torso, spine – zombies, weeds with front and back lunges and windmills.
Calf sequence: Heel raises, ankle circles and lots of nice toe and footwork that will liberate the whole body. Shin, calf, quad / psoas stretch, hip cleaners.
Abs: Tones entire abdominals, rolling abs and scissors, flutters.
Side-leg-lifts: Slenderizes thighs, works in hip socket – half circles, hip rotations, front and back pumps for glutes.
Hip & glute stretch: To relieve back and hip tension.
Seated stretches: Works spine, stretches ribs – holding legs, rolling up and down, arm overextensions to stretch pectorals, ribs and obliques, lever stretches. Groin and hip blast PNF, seated hamstring, IT band and spine with internal and external rotations of legs in hip socket.
Pretzel: Quadriceps PNF, psoas, hip and spine stretch (cross legged), neck stretch with arm figure 8’s for final release.
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.
Released: Spring 2014
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.s.