Pre-Choreographed
Workouts
Workouts
There is a scientific and tested pattern behind the sequencing and layout of an Essentrics workout – one that is vital towards achieving rapid and safe results in every class.
Pre-Choreographed Workouts (PCWs) introduce instructors to the formula of Essentrics, each with varying exercises, sequencing, objectives, techniques and music playlists.
Our PCWs will help you be successful while staying true to the technique. They are chosen from the most popular routines taught by Master Trainers and have been tested on all ages, fitness levels, and sexes. Each PCW has a specific theme while remaining true to the basic principle of Essentrics which is to offer a full-body workout that rebalances every joint while equally strengthening and stretching all 650 muscles. Our PCWs offer different combinations of standing, floor and barre or chair work.
Each PCW includes a video demonstrating how to teach the full routine with valuable tips on verbal cueing, transitions, speed, set-up, modifications, and class flow. The accompanying written content covers detailed exercise breakdowns, techniques, objectives, descriptive imagery, target anatomy, modifications, teaching tips, and common mistakes to watch for.
Until you’ve finished learning all the exercises, techniques and theory found in Levels 1-4, you are required to teach the Pre-Choreographed Workouts created by Head Office. Upon completing Level 1 in the Comprehensive track, you may choose the PCWs that best suit your desired clientele. Upon completing Level 1 in the Aging Backwards® track, you may choose Aging Backwards® PCWs only (PCW9 and PCW13), and once you have completed Level 3, you may choose PCWs from the entire collection – at which point in your certification you will have gained the knowledge and skills to adapt any PCW to your Aging Backwards® clientele.
Examples of Pre-Choreographed Workouts (PCW):
- PCW2: Improving Range of Motion & Posture – 1 hour, Standing & Floor
- PCW3: Slenderizing, Strengthening & Deep Stretching– 1 hour Standing & Floor
- PCW5: Increasing Strength & Range of Motion – 1.5 hours Standing, Floor & Barre/Chair
- PCW8: Boosting Full-Body Power & Strength – 1.25 hours Standing, Floor & Barre/Chair
- PCW9: Reversing Aging & Relieving Stress – 1 hour Standing & Floor
It is important to understand that Essentrics is not a program of unrelated exercises randomly strung together. Individual exercises are meaningless unless they are sequenced in the correct combination of techniques, anatomy, and objectives; this is why individual Essentrics exercises should not be used in fusion classes. The exercises are effective at achieving specific goals because of their strategic sequencing.
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. In the same way, through mimicking and repeating Essentrics in Pre-Choreographed Workouts, you learn the language of Essentrics. This is the only way for you to be able to understand the flow and logic of the program. This is also why we require all instructors to teach Pre-Choreographed Workouts until they have completed Level 4.
All Essentrics Apprentices and Certified Instructors are required to teach the Pre-Choreographed Workouts while in training from Levels 1 to 4. It is only once the Instructor has obtained their Level 4 certification that they may create their own original Essentrics workouts.
For all PCWs (except PCW9 and PCW13):
You must be a Certified Level 1 Essentrics Instructor (or higher) in the Comprehensive certification track or a Certified Level 3 Essentrics Instructor (or higher) in the Aging Backwards® certification track in order to purchase these PCWs. If you do not meet this requirement, you will not be shipped the PCW or granted access to the online version. We will reimburse your purchase minus any associated fees.
For PCW9 and PCW13 (Aging Backwards® collection):
You must be a Certified Level 1 Essentrics Instructor (or higher) in the Comprehensive or Aging Backwards® certification track in order to purchase these PCWs. If you do not meet this requirement, you will not be shipped the PCW or granted access to the online version. We will reimburse your purchase minus any associated fees.
Maintaining your Teaching License
As they work towards their Level 4, all instructors are required to purchase a minimum of one Pre-Choreographed Workout annually to maintain their teaching license. Upon completing the 4 levels, purchasing and learning two new PCWs annually is one of the ways Certified Level 4 Instructors can maintain their teaching license.
Terms & Conditions
You cannot record any videos, for social media or otherwise, using the Audio Network music accompanying the PCWs. You cannot distribute, rerecord resell, share, modify or record any of the music accompanying the PCWs.
The Esmonde Technique retains full copyright ownership and protection of all materials and trademarks contained in the Pre-Choreographed Workouts. You may not copy, distribute, transmit, display or reproduce any material contained in the Pre-Choreographed Workouts without prior consent of The Esmonde Technique.
Instructors in the Comprehensive track:
PCWs recommended for Level 1 Instructors and higher: PCWs 1, 4, 6, 7, 9, 10, 11, 12, 13 and 14.
Note: We recommend that you wait to teach the Barre/Chair components until you are a Certified Level 2 Instructor working on your Level 3.
PCWs recommended for Level 3 Instructors and higher due to their learning difficulty level: PCWs 2, 3, 5 and 8 .
Instructors in the Aging Backwards® track:
PCWs recommended for Level 1 Instructors and higher: PCWs 1 (AB), 9 and 13.
PCWs recommended for Level 3 Instructors and higher: PCWs 2, 3, 4, 5, 6, 7, 8, 10, 11, 12 and 14.