ALTERNATIVE TRACK 79 / 6-WEEK INTRODUCTION TO … 79 booklet - updated... · choreography to the...

79/ ALTERNATIVE TRACK #2

/ 6-WEEK INTRODUCTION TO GROUP FITNESS PLAN

PRESENTERS FROM: NEW ZEALAND & AUSTRALIA

BA 79 Booklet.indd 1BA 79 Booklet.indd 1 27/11/2012 1:37:14 p.m.27/11/2012 1:37:14 p.m.

BODYATTACK™ – THE HIGH-ENERGY, SPORTS-INSPIRED CARDIO WORKOUT

THAT BUILDS STRENGTH AND STAMINA.

ESSENCE

THE

BLAH BE LOUD AND HEARD – tell us what you think of this release. Visit lesmills.com/BLAH

The Les Mills global family is made up of 14,000 fitness clubs, 90,000 instructors and millions of participants from 80 countries around the globe.

SEPARATED BY GEOGRAPHY, RELIGION, RACE, COLOR AND CREED, WE ARE UNITED IN OUR LOVE OF MOVEMENT, MUSIC AND THE PURSUIT OF HEALTHY LIVING, BOTH FOR OURSELVES AND OUR PLANET.AT LES MILLS WE BELIEVE IN THE DIGNITY OF EACH INDIVIDUAL WITHIN OUR COMMUNITY AND STRIVE TO RESPECT THE RIGHTS AND FREEDOMS OF ALL. In our choice of role models, music and movements we understand that different people and societies have different standards for dress, popular culture and dance. WE ALSO KNOW THAT WHAT IS CONSIDERED APPROPRIATE IN SOME CONTEXTS CAN BE SEEN AS INAPPROPRIATE IN OTHERS.

As a company that leads group fitness experiences for millions of people every day, we walk a fine line between delivering cutting-edge, innovative products and ensuring that accepted norms are upheld and respected. Choosing, licensing and matching choreography to the right music is a huge challenge! We screen the music we use and try to avoid language and references that may cause offense. If we can, sometimes there will be an alternative track (at the bottom of the track list) for you to use instead.

WE EMBRACE OPEN COMMUNICATION WITH OUR GLOBAL FAMILY SO DIFFERENCES OF OPINION CAN BE EXPRESSED, AND COMPROMISES REACHED.

ABOVE ALL, WE ARE PASSIONATE ABOUT DELIVERING LIFE-CHANGING FITNESS EXPERIENCES, EVERY TIME, EVERYWHERE.

DECLARATION OF INTENTOUR


CONTENTS

© Les Mills International Ltd 2012

The Fine Print

Les Mills’ instructor resources (CDs, DVDs and choreography notes) are unique, valuable resources provided to you as a Les Mills’ certified instructor to enable you to

learn each new release and teach it in Les Mills’ licensed clubs only. Do not share these resources. Copying, burning, uploading files onto the internet or selling Les Mills'

instructor resources to other people is illegal, rips off Les Mills, its distributors and other instructors. If you are engaging in any of these illegal activities, there may be

serious consequences for you personally including legal action, the suspension or permanent withdrawal of your Les Mills certification. Your cooperation is much appreciated.

6-WEEK INTRODUCTION TO GROUP FITNESS PLANTRACK TYPE SONG TITLE ARTIST DURATION

1 WARMUPWe Are Youngp 2012 Les Mills Music Licensing Ltd.Written by: Bhasker

Sincere Cast 5:10

2 MIXED IMPACTScream (Dave Dee! Remix)p 2012 LNG Music.Written by: Martin, Shellback, Kotecha, Raymond

Killah Swagger 4:28

3 AEROBICStarshipsp 2012 Les Mills Music Licensing Ltd.Written by: Hector, Maraj, Yacoub, Khayat, Falk

Smiling Target 4:50

4 PLYOMETRICAll U Deejaysp 2012 Les Mills Music Licensing Ltd.Written by: Harris, De Coster, De Wilde, Agamalis

Getaway IX 5:15

5 UPPER BODY CONDITIONING

Rock The Boat (Main-Gilbere-Forte-Mastered Remix)p 2011 Yellow Productions under exclusive license to Hussle Recordings, a division of Ministry of Sound Australia Pty Ltd. Licensed courtesy of Ministry of Sound Australia Pty Ltd. (www.ministryofsound.com.au) Written by: Hamid, Perez, Le Friant, Zoffoli, Taormina

Bob Sinclair feat. Pitbull, Dragonfly & Fatman Scoop

4:35

6 RUNNINGDrive By (Niccho Remix)p 2012 LNG Music.Written by: Monahan, Lind, Bjorkland

Live Tonight 4:36

7 AGILITYClap Your Handsp 2012 Les Mills Music Licensing Ltd.Written by: Van Rijswijk, Waem

Living Reptile 5:25

8 INTERVALBright Like The Sunp 2012 Quosh Records.Written by: Ryder, Cranny, Sargent

Sy & Unknown feat. Kirsten Joy

4:44

9 POWERBreathing (Diamond Boy Remix Edit)p 2012 LNG Music.Written by: Franks, Luttrell, Desrouleaux, Christy, Bunetta

Ruff Cash 5:26

10 LOWER BODY CONDITIONING

We Run The Nightp 2012 Les Mills Music Licensing Ltd.Written by: Davis, Mullins

The Positive Swan 4:34

11 CORE CONDITIONING

Let It Go (Laidback Luke Remix)p 2012 Dragonette Inc under exclusive license to ONELOVE.Written by: Kurtz, Sorbara

Dragonette 4:04

12 COOLDOWN I’ll Follow Youp 2012 Atlantic Recording Corp. Produced Under License From Atlantic Recording Corp.Written by: Bass, Smith, Bassett

Shinedown 3:59

2 MIXED IMPACTNothing Can Hold Us Back (DJ Bam Bam Remix Edit) p 2012 LNG Music.Written by: Gimborn, Lennix, Finger, Kadel

Bryce feat. J-Malik 4:30

A L T E R N A T I V E


KEY

Choreography – Lisa Osborne

Group Fitness Director – Dr Jackie Mills

Creative Director – Janine Phillips

Program Planner – Sarah Irwin

Program Coach – Amy Styles

Technical Consultant – Bryce Hastings

CREDITS

Alt alternateB back

B up build upBr bridge (non-chorus)C chorus

C br chorus bridgects counts

F forwardF&B forward and backwardHOH hands on hipsInstr instrumentalIntro introduction

L leftmins minutesO/H over headOTS on the spot

Outro last few bars of musicPC pre-chorusQC quiet chorus

R rightRA Running ArmsRef refrain (recurring phrase or number of song lines)Rep reprise (part of the chorus repeated)

Rep Xx perform the Sequence/Exercise x timesROM range of motionSeq sequence

Tempo normal pace of the musicV verse preview

repeat

BODYATTACK™ Flash – New Move

Gear

1 The GEARS column in your choreography notes is there to help you match your vocal and physical contrast with that of the choreography.

2

3

4

BODYATTACK™ EXPRESS FORMATS

30-MINUTE HIGH ENERGYTrack 2 Mixed ImpactTrack 3 Aerobic Track 4 PlyometricTrack 7 Agility Track 8 IntervalTrack 12 Cooldown

30-MINUTE 3DTrack 1 WarmupTrack 2 Mixed ImpactTrack 3 AerobicTrack 7 Agility Track 8 IntervalTrack 10 Lower Body Conditioning

45-MINUTE Track 1 WarmupTrack 2 Mixed ImpactTrack 3 AerobicTrack 4 PlyometricTrack 5 Upper Body ConditioningTrack 6 RunningTrack 7 Agility Track 8 Interval ORTrack 9 PowerTrack 12 Cooldown


BODYATTACK™ 79Power moves to inspire and challenge… Turn it on and Turn it up in Track 4. Explosive energy and inspirational teaching are required for the Tuck Jump sets. Check out the Rock The Boat combo in Track 5, then cruise into Track 6 combining running with body weight exercises for the first time.

Teach the different options for the Full Squat in Track 7 so it’s attainable for everyone. Track 9 is an emotionally driven song that will push you and your class to get to the end. Focus on the ‘up’ in the Snowboard Jumps by setting up the move, showing the option, then role-modeling the athleticism required to jump up with full power… full flight!

In Track 10, focus on setting up excellent technique for landing all impact moves... building strength, balance and posture to support high-impact moves.

© All rights reserved. No part of these notes may be used, stored or reproduced in any form or by any means without prior written permission from Les Mills International Limited.

Requests and enquiries concerning reproduction and rights should be addressed to Les Mills International Limited, 22 Centre Street, Freemans Bay, Auckland, New Zealand,

PO Box 91137, Victoria Street West, Auckland 1142. Telephone +64 (9) 366-9900.

BODYATTACK™ Presenters

Lisa Osborne (New Zealand) is Program Director for BODYATTACK™, and Creative Director for BODYSTEP™. Lisa is a former three-time world champion and five-time Australian aerobics champion.

Nathan Jones (Australia) is a BODYATTACK™ Master Trainer in the Asia-Pacific region as well as a BODYCOMBAT™ Trainer. Nathan also works as a fitness coach in Melbourne. He is a regular Masterclass presenter.

Giles Bryant (New Zealand) is a BODYATTACK™, BODYSTEP™ and RPM™ Trainer and also teaches BODYPUMP™. Giles works as Gym Floor Manager for Les Mills Auckland and Britomart. He last presented on BODYATTACK™ 64.

From L-R: Nathan Jones, Lisa Osborne, Giles Bryant


6-WEEK INTRODUCTION TO GROUP FITNESS PLANLast round we looked at how well LES MILLS™ classes work. Now we are going to discuss a key component involved in this – one that will grow your classes just by asking people to do less!

One of the startling results that came out of our 30-week study was the high level of compliance. Of our 25 untrained participants, 20 of them never missed a class! That is unheard of in this type of study. And we can credit that in large part to the first six weeks, the familiarization period where we gradually introduced them to their exercise routine.

In Week 1 we only asked them to do 20 minutes of a cardiovascular class. Their choices were: BODYATTACK™, BODYCOMBAT™, RPM™ or BODYSTEP™ – Tracks 1 through 4. They also did 20 minutes of a BODYPUMP™ class to start their strength training – they left after the Back track. And finally in the first week, they did 10 minutes of BODYBALANCE™/BODYFLOW® – the Tai Chi and Sun Salutations tracks.

So this was their base and over the next five weeks they slowly increased the duration of their sessions.

In Week 2 they doubled their cardio sessions by adding another class – but still left after Track 4. We added two more tracks in their BODYPUMP™ class so they left after the Biceps track – although they were still only doing one class per week. Same with BODYBALANCE™/BODYFLOW® – we added two more tracks so they stayed through to the end of the Balance track.

By taking this approach, the participants were never daunted by their workouts – they felt in control. They were not intimidated by the length or intensity of the workout and they did not get injured or burnt-out – and that meant they enjoyed themselves, so they kept coming back.

In fact, two of the participants from this study were so transformed by their group fitness experience that they are now going on to become LES MILLS™instructors!

This is a new approach you can take to your classes and share with your members.

If new participants are introduced to classes slowly:

They are less intimidated and therefore less inclined to drop out.

They have a lower chance of getting injured.

And all of this means that they have a higher level of enjoyment so they are more likely to get hooked into regular class attendance.

If you want to read more about this study or download the class introduction table, go to www.lesmills.com/research.


We Are Young > 5:10 mins

MUSIC SEQUENCE/EXERCISE CTS REPS GEAR

0:05 Intro 4x8 Calf Stretch L. Open ChestCalf Stretch L. L Arm Reach UpCalf Stretch R. Open ChestCalf Stretch R. R Arm Reach Up

8888

1

0:18 V1 I know I gave it 4x8 A Bounce L, R. Hands relaxed to hips 2 16x

0:31 PC So if by the time 2x8 B Step Touch L, R. Double Arm Reach F 4 4x

0:38 C Tonight we are 8x8 C Walk F&B L. RA 8 8x

1:04 Instr (Synth) 16x8 D 16-Tap Repeater L, R. RA16-Knee Repeater L, R. RA

6464

1:57 V2 I know I gave 30x8 REPEAT SEQUENCES A to D

3:37 V3 _ The world is on 4x8 A Bounce L, R 2 16x

3:50 Br _ Hoooo 4x8 B1 Step Touch L, R. HOH – up and down 4 8x

4:04 B up … nanana 8x8 E Walk F&B with Tap – no Curl. RAStep Touch L, R. HOH

88 4x

4:30 C Tonight we are 8x8 E1 Walk F&B. RAStep Touch L, R. Double Arm Reach Up

88 4x

4:56 C Tonight we are 4x8 B2 Step Touch L, R. Double Arm Reach Up 4 8x

WARMUP1

GEARSDon't be fooled that we are in GEAR 1 all the way. You still need to contrast your energy; lower in the Tap Repeaters and bigger in the Walk F&B.

REPS

8hest

RTSTSCTCT

NEWSTRETCH

SEQUENCE



1Track Focus I want to set up clearly then focus on the class and cue exactly what

they need.

TECHNIQUE + COACHING CUES

Maintain and coach Attack position for all moves

STEP TOUCH• Heels down, knees bent • Sink low • Knees out, chest up • Be sure to coach the difference between up/down and down/up variations

REPEATER TAP/KNEE REPEATER • Bend front knee and get low to warm up legs • Keep back heel up • Weight in front heel to activate the glutes • Front knee out

WALK FORWARD & BACK• Knee lifts in the Walk Forward • Leg Curl in the Walk Back

BOUNCE LEFT/RIGHT• Brace abs • Hips square • Light feet

? KNOW IT? SHOW IT! What are 3 cues for the Knee Repeater?

AEROBICS TRAINING

ATTACK POSITION• Chest up • Abs in and braced • Shoulders back and down • Lengthen the back of the neck, chin in slightly, eyes forward

COACHING

SETUP Be switched on from the very first count! There is a new stretch sequence and we see the introduction of a new move to the Warmup – the Bounce! Be sure to have your coaching planned to set this up simply and clearly. There are also more Tap/Knee Repeaters on each side, giving you more time to set them up well.

INTENSITY We are going to get fitter today! Now provide cues to help your class extend their movements and warm their muscles for the workout ahead. Do they need to go bigger? Or focus on great posture? Encourage bigger walks in the Walk F&B and bend the knees to get lower in the Repeaters.

See CONNECTION

One last setup before the big finish. Be sure to coach the Walk F&B/Step Touch combo clearly so the class can follow and then it’s time to celebrate. We are young!

CONNECTIONLet’s set the roof on fire today! This is a great track to celebrate being in the BODYATTACK™ space and full of life. Be young in mind and the body will follow. Use the lyrics of this song to get your class in the mood to train like they’re 21 forever!



0:00 Intro 8x8 Jog OTS. RAJog OTS. Bent Arm Side Raise & Clap

322 16x

1

0:24 V1 I see you 4x8 A Step Curl L, R. Cross Pull Arms 4 8x

0:37 Got no drink 4x8 B Gallop L, R. Double Arm Reach F 8 4x

0:50 PC I tried to 4x8 CGALLOP & RUN OTS COMBOGallop L, R x2. Double Arm Reach F Run OTS. RA

1616

2

1:03 C If you wanna 8x8 C Gallop & Run OTS Combo 32 2x

1:28 C If you wanna _ 4x8 C1

GALLOP & RUN F&B COMBO Gallop L, R x2. Double Arm Reach F Run F. RARun B. RA

1688

1:41 Instr (Synth) 8x8 C1 Gallop & Run F&B Combo 32 2x

2:06 V2 Kill the 20x8 REPEAT SEQUENCES A, B, C1 x3

3:09 B up ... Louder 4x8 DD1

Heel Dig L, R. HOHHeel Dig L, R. Arms cross in front of chest

44

4x4x

1

3:22 Br High 4x8 D2 Heel Dig L, R. Arms cross O/H 4 8x 2

3:34 Instr If you wanna _ 8x8 E Run F. RARun B. RA

88 4x

4:00 C Yeah 8x8 D1

D2

Heel Dig L, R. Arms cross in front of chest Heel Dig L, R. Arms cross O/H

44

8x8x

MIXED IMPACT2

OPTIONS TO OFFER >>>>>>>>• Run – Walk or March• Step Curl – No arms/No jump• Gallop – No arms/No jump

Scream > 4:28 mins

GEARSA long, gradual build is the key here. Listen to the music and avoid going too hard, too soon.

There is an alternative track at the end of your CD, and notes at the back of this booklet.



Track Focus I want to inspire my class to build movement intensity with the music by coaching with vocal contrast.

2

TECHNIQUE + COACHING CUES Maintain and coach Attack position for all moves

STEP CURL• Heel down on grounded foot • Knees out, aligned over middle of feet • Hips back slightly, chest up

GALLOP• Sink down and lift up • Heel into floor to push off

HEEL DIG• Heel to floor • Chest lifted • Shoulders back and down

? KNOW IT? SHOW IT! What is the option for the Step Curl and Gallop?

AEROBICS TRAINING

FITNESS MAGICContrast! Use the music to generate excitement and anticipation. This track has loads of both and it’s up to you to space your coaching and match your energy to bring out the best of this!

COACHING

SETUP The longer learning curves are the coaching feature of this track. Use the extra time to teach each move well. Don’t rush your cues; take your time to encourage great technique. Focus on the number of each move in a combination, ie 4 Gallops, 8 Runs Forward.

INTENSITY The intensity of the moves matches the music and this is a highlight of the track. Allow that to guide your coaching here. Match your voice to the music and take your time to build the energy. Be careful not to go too high during the instrumentals as this will work your class too hard too soon. Encourage the class to sit lower and push out of the floor to go bigger in the Gallop and to pick their feet up higher and come closer in the Gallop & Run F&B combo.

CONNECTION The final set builds into a musical high towards the end of the track. Use the quiet phase to engage the class and connect them with the music. Once the beat kicks, it’s time to enjoy that surge with a happy energy to the finish.


AEROBIC3


0:00 Intro Let’s go to the _ 4x8 Jog OTS. RA 32 10:12 Let’s go to the 4x8 Jog OTS. Bent Arm Side Raise & Clap 2 16x 2

0:24 PC I'm on the floor 8x8RUN F & SIDE HOP B COMBO Run F. Double Arm Reach Up x8Side Hop L, R. Move B x4. Double Arm Bicep Swing

1616 2x

0:48 V1 _ I own that 4x8 A Side Flick L, R. Double Arm Bicep Swing 4 8x1:00 _ Everybody 4x8 B Single Knee L, R. Single Arm Punch Up 4 8x1:12 C _ Starships were 8x8 C Run F & Side Hop B Combo

Option to turn the Hops 360° on last 8 cts

32 2x 3

1:36 QC _ Starships were 4x8 A1 Single Side Flick L, R. HOH 4 8x 2

1:48 B up (Instr) 4x8 DD1

JUMPING JACK COMBOJumping Jack. Straight Arm Side Raise x8Jumping Jack. Double Arm Reach Up x8

1616

3

2:00 Instr (Synth) 4x8 E Superman R x4. Diagonal Arm PunchSuperman L x4. Diagonal Arm Punch

88 2x

2:12 Instr (Synth) 4x8 D, D1 Jumping Jack Combo 32

2:24 V2 _ I own that 4x8 A Side Flick L, R. Double Arm Bicep Swing 4 8x 2

2:36 _ Everybody 4x8 B Single Knee L, R. Single Arm Punch Up 4 8x

2:48 C _ Starships 8x8 C1

RUN F WITH ARM COMBORun F. Double Arm Reach Up x4Hold arms upWave O/HSide Hop L, R. Move B x4. Double Arm Bicep Swing. Option to turn 360°

844

16 2x

3

3:12 QC _ Starships 4x8 A1 Single Side Flick L, R. HOH 4 8x 2

3:24 B up (Synth) 4x8 D, D1 Jumping Jack Combo 32 3

3:36 Instr (Synth) 4x8 E 4x Superman L, R. Diagonal Arm Punch 16 2x

3:48 Instr (Synth) 4x8 D, D1 Jumping Jack Combo 32

4:00 C _ Starships 8x8 C1 Run F With Arm Combo 32 2x

4:24 Instr (Beat) 8x8 D1 Jumping Jack. Double Arm Reach Up 2 32x

OPTIONS TO OFFER >>>>>>>• Run – Walk • Hop – Step Curl • Side Flick – Side Tap • Superman – 4-Side Step or Leap • Jumping Jack – Side Tap

Starships > 4:50 mins

GEARSClassic track 3 gears with a twist. Build normally to the chorus then pull back a little in the Side Flicks before kicking back up for the Jumping Jack combo through Supermans in each set.



3

COACHING + CONNECTIONSETUP Each set is long with several changes, so clear coaching of each move in the first set is vital to the success of this track. The trick is to make it fun at the same time! This song is so enjoyable, we need to ensure that we do not kill that by over-coaching the first set. Keep your cues simple and short.

INTENSITY The music comes alive in this set! We use the lyrics and contrast to raise the energy of the room. Focus on this energy until the end of the chorus and then shift into a more focused space. Coach your class to move bigger and with more energy here. Intensity can come from high elbows and getting the heels towards the butt in the Side Hop or getting your butt down lower and reaching higher in the Jumping Jacks.


SIDE HOP• Chest up • Heel towards butt

SIDE FLICK• Hips and shoulders square to front • Elbows to shoulder height • Back straight • Control the Flick to protect the knee • Brace the abs for stability

SINGLE KNEE• Back straight, chest up • Shoulders back and down

SUPERMAN• Push up and out • Bend knees • Hips square to front

JUMPING JACK• Sit back heels down, toes outward • Knees track in line with middle toes

? KNOW IT? SHOW IT! What is your theme going to be for this track?

FITNESS MAGICLet’s get fit to fly! This song has great lyrics and positive energy to burn. Make sure to use the music to create contrast and energy for your class. Find your own theme or use ours!

AEROBICS TRAININGTrack Focus I want my class to enjoy this track so I will cue with short,

clear cues and leave the rest to the music.


PLYOMETRIC All U Deejays! > 5:15 mins


0:00 Intro Turn it up... 4x8 Run OTS. RA 32 1

0:13 Turn it up... 4x8 High Knee Run OTS. RA 32 2

0:24 Instr (Beat) 8x8RUN F & HIGH KNEE RUN SQUARE PATTERNRun F. Double Arm Punch F x4High Knee Run OTS. RA. Turn 90° L

88 4x

0:48 Instr (Synth) 8x8PLYOMETRIC LUNGE COMBOSingle Plyometric Lunge L, R x3. RAJog OTS. RA

124 4x

3

1:11 V1 All all u deejays 8x8 A Agility 3-Step Run L, R. RA 8 8x 1

1:35 Turn it up 6x8 BTUCK JUMP & RUN OTS COMBOTuck Jump. Double Arm Punch FRun OTS. RA

26 6x

3

1:52 B up 2x8 B1 7x Tuck Jumps. Double Arm Punch FHold down in Squat. Hands on thighs

142

1:58 Instr (Beat) 8x8 C Run F & High Knee Run Square Pattern 64

2:22 Instr (Synth) 8x8 D Plyometric Lunge Combo 16 4x

2:45 V2 All all u 32x8 REPEAT SEQUENCES A to D

4:19 Instr (Synth) 8x8 C Run F & High Knee Run Square Pattern 64 3

4:43 Instr Turn it up 8x8 D1 Single Plyometric Lunge L, R. RA 4 16x 4

GEARSThis track is physically hard! Drive each move to its limit and rely on the different intensities of each to determine your effort. Only pull back in the Agility 3-Step Run – this is your recovery, so use it!

4

OPTIONS TO OFFER >>>>>>>>>>>• Run – Walk or March• 3-Step Run – Step Across and Knee Lift• Lunge – Step Knee or Alternating Step Lunge• Tuck Jump – Straight Leg Jump or Calf Raise• 7 Tuck Jumps – 7 Calf Raises

•• RRun

32

EARS GEREPSCCCTSCT

7 TUCK JUMPS IN

A ROW



4Track Focus I am going to motivate and challenge my class to work hard by

role-modeling and coaching height in the Tuck Jumps.


HIGH KNEE RUN• Knees up to waist height • Chest up • Running Arms • Brace abs

AGILITY 3-STEP RUN• Chest up • Hips and shoulders square • Light and lifted • Run, Run, Double Hop

TUCK JUMP• Brace abs • Swing arms • Knees forward

SINGLE PLYOMETRIC LUNGE• Back knee down, heel off the floor • Front knee out • Shoulders in line with hips • Chest up

? KNOW IT? SHOW IT! What are the essential coaching points for the Tuck Jumps?

SPORTS TRAINING

COACHINGSETUP Coach the move and direction first. In the Tuck Jumps be sure to coach safe landing technique and options. Count down the Lunge combination a few times to help your class get the rhythm and then show some options. The track is challenging, so be sure that you set them up for success now.

INTENSITY Drive and connect! Challenge individuals to push outside their comfort zone and spot those doing well. Use the High Knee Run Square Pattern to increase energy and push their heart rates higher. Drive out of the legs to get higher in the Tuck Jumps and bend the knees to go lower in the Plyometric Lunges.

MOTIVATION Bring it home. The class will be close to their maximum physically for all of this phase so it’s your job to make them accountable and challenge them to achieve. Recap some of your most important Setup Cues to ensure your team stays strong to the end and drive the last 30 seconds to get everyone across the line!


MUSIC SEQUENCE/EXERCISE CTS REPS

0:00 Intro 8x8 Step Touch L, R. HOH Hold last 8 cts. HOHTransition to floor. Set up Plank

Plank with Walking Feet To Side

48

248

6x

0:30 Instr 8x8PLANK WITH WALKING FEET TO SIDE Walk L foot to L sideWalk R foot to L sideWalk R foot to centerWalk L foot to centerRepeat R

11114 8x

0:59 V1 Yes let’s rock 4x8 A Set up Plank Plank With Walking Feet To Side &

Tricep Pushup

24

8

1:14 C We’re gonna 8x8 B

PLANK WITH WALKING FEET TO SIDE & TRICEP PUSHUPWalk L foot to L sideWalk R foot to L sideWalk R foot to centerWalk L foot to centerTricep PushupRepeat R

111148 4x

1:44 Br _ Woah 4x8 C Tricep Pushup Hands go wide

44

7x

1:59 Instr Let’s go _ 4x8 D Single Chest Pushup 4 8x

2:14 Instr 4x8 E 7x Bottom Half Chest Pushup Rise Up

142 2x

2:29 V2 _ Tonight I’m thirsty 24x8 REPEAT SEQUENCES A to E

3:58 C We’re gonna rock 8x8 D Single Chest Pushup 4 16x

UPPER BODY CONDITIONING5Rock The Boat > 4:35 mins

OPTIONS TO OFFER >>>>>>>>>>>• Plank With Walking Feet To Side – On knees/no walking• Tricep Plank – On knees• Tricep/Chest Pushup – On knees or toes

SSREPCTS REPCTSCC

PLANK WITHWALKING FEET

TO SIDE



Track Focus I want to set up the Plank With Walking Feet To Side clearly from the start so everyone gets the rhythm and technique.

? KNOW IT? SHOW IT! What is the correct position and target zone for the Plank With Walking Feet To Side?

5STRENGTH TRAINING

TECHNIQUE + COACHING CUES PLANK WITH WALKING FEET TO SIDE• Butt down • Abs braced • Shoulders still

TRICEP PUSHUP• Hands under shoulders, chin in • Shoulders back and down • Abs braced, elbows brush ribs • Eyes forward approximately 3 feet (1 meter) in front of hands • Drop chest to elbow level

CHEST PUSHUP• Hands outside shoulders • Shoulders back and down • Elbows out • Abs braced • Drop chest to elbow level

COACHINGSETUP We set up the foot pattern for the Plank With Walking Feet To Side & Tricep Pushup combo first, so use simple clear language to get your class moving in the right direction. Focus on the rhythm of the feet and then direction. Then introduce some simple direct cues to help them execute correctly. Coach position, muscles used and target zones.

INTENSITY Once the combo has been established it’s time to drive the intensity higher. Challenge your class to maintain good range and technique. Use cues to keep the butt down and shoulders still in the Plank With Walking Feet To Side and stay low and feel the pressure in the Chest and Tricep Pushups.

MOTIVATION It’s not meant to be easy! It’s meant to be worth it! Getting to the finish is your only objective now. You are the Personal Trainer and your class needs you to get them through this final set. Make sure you have the Motivational Cues prepared that will help them – this is your challenge!


6MUSIC SEQUENCE/EXERCISE CTS REPS GEAR

0:00 Intro 8x8 On stage. Run OTS. RA 64 2

0:23 Br ½x8 Set up for Walking Lunge Combo 4

0:24 V1 On the other 8x8 AWALKING LUNGE & JOG B COMBO 1Walking Lunge F L, R x2. HOHJog B. RARun OTS. RA

1688 2x

0:49 C Oh I swear 8x8 A1 Walking Lunge & Jog B Combo 1 – Fists to chest 32 2x

1:12 Br ½x8 B Set up for Burpee 4

1:13 Instr 8x8 C Burpee 8 8x

1:37 Br ½x8 B Set up for Circle Run 4

1:38 Instr 8x8 D Circle Run Clockwise. RA 64

2:02 C Oh I swear 8x8 ERUN IN & OUT COMBORun In. Double Arm Reach Up x8Run B. RAHigh Knee Run OTS. RA

1688 2x

2:26 Br ½x8 B Set up for Walking Lunge Combo 4

2:27 V2 On the other 8x8 A2

WALKING LUNGE & JOG B COMBO 2Walking Lunge F L, R x2. Shoulder Twist over front leg Jog B. RARun OTS. RA

1688

2x

2:50 C Oh I swear 8x8 A2 Walking Lunge & Jog B Combo 2 32 2x


3:15 Instr (Synth) 8x8 C1 Burpee. Reach up O/H 8 8x

3:39 Br ½x8 B Set up for Circle Run 4

3:40 Instr (Synth) 8x8 D Circle Run Anticlockwise. RA 64

4:03 C Oh I swear 8x8 E Run In & Out Combo 32 2x

RUNNING

OPTIONS TO OFFER >>>>>>>>>>>• Circle Run – See Small-Room Options choreography (over page)• Run – Walk• Burpee – Triple Squat Pulse

Ci

Drive By > 4:36 mins

GEARSYou'll need to be smart with your energy in our new look Track 6. The variation of exercises is harder than we are used to so avoid pushing the Circle Run or Run In & Out combo until the final set.

GEAR

4 26464

REPSREPSTS RTS RCTCT

BODY WEIGHT EXERCISES& RUNNING



6


WALKING LUNGE• Front knee out in line with middle of foot • Chest up • Back knee towards floor • Step long

BURPEE• Brace abs as you jump the feet out • Back long and straight • Chin tucked in • Hands down • Jump back • Jump forward • Stand up

COACHING SETUP Tell the class that the aim is to get their heart rate back up with a combination of body weight exercises and running. This is important as it is a big change in the

BODYATTACK™ workout! You have a lot of time to set up great Lunge technique so be clear and allow each point to sink in. The same goes for Burpees but with the added need to set up the option for this early, by the 3rd rep at the latest. Coach the class positively towards each of the Burpee options as both will work well. Once you move into the Circle Run keep the coaching to a minimum, focus on the freedom of moving forward.

INTENSITY / MOTIVATION Because this track is structured into just 2 halves, the intensity and motivation phases both come in the second half. Focus on coaching intensity the second time through each of the moves and motivate the class to be ready for the agility needed in Track 7 towards the end. Intensity can come from bigger movement or just holding great form when they begin to tire.

CONNECTION The Circle Run phases of this track are your best individual connection opportunities so make sure to get out there and use them! In the Run In & Out combo, focus on the group energy and bring people together. Remember that this track is now much more physical than previously, so you will need to be careful not to drive too hard in the running phases or you’ll burn the class out before Track 7!

SPORTS TRAINING

? KNOW IT? SHOW IT! What is the big difference about this track from previous Track 6’s?

Track Focus I want all of my participants to get to the end of this track by coaching options and pace.

NEW SMALL-ROOM

OPTIONS SEE OVERLEAF


RUNNING SMALL-ROOM OPTIONS6Drive By > 4:36 mins

Check out this small-room choreography

SMALLROOM

LIMITEDSPACE?


0:00 Intro 8x8 On stage. Run OTS. RA 64 2

0:23 Br ½x8 Set up for Walking Lunge Combo 4

0:24 V1 On the other 8x8 AWALKING LUNGE & JOG B COMBO 1Walking Lunge F L, R x2. HOHJog B. RARun OTS. RA

1688 2x

0:49 C Oh I swear 8x8 A1 Walking Lunge Combo 1 – Fists to chest 32 2x


1:13 Instr (Synth) 8x8 C Burpee or Triple Squat Pulse 8 8x

1:37 Br ½x8 B Run OTS 4

1:38 Instr (Synth) 8x8 D Agility 3-Step Run L, R. RA 8 8x

2:02 C Oh I swear 8x8 ERUN IN & OUT COMBORun In. Double Arm Reach Up x8Run B. RAHigh Knee Run OTS. RA

1688 2x

2:26 Br ½x8 B Set up for Walking Lunge Combo 4

2:27 V2 On the other 8x8 A2

WALKING LUNGE & JOG B COMBO 2Walking Lunge F L, R x2. Shoulder Twist over front leg Jog B. RAHigh Knee Run OTS. RA

1688

2x

2:50 C Oh I swear 8x8 A1 Walking Lunge & Jog B Combo 2 32 2x


3:15 Instr (Synth) 8x8 C1 Burpee. Reach up O/H 8 8x

3:39 Br ½x8 B Run OTS 4

3:40 Instr (Synth) 8x8 D Agility 3-Step Run L, R. RA 8 8x

4:03 C Oh I swear 8x8 E Run In & Out Combo 32 2x



6SPORTS TRAINING


AGILITY 7Clap Your Hands > 5:25 mins


0:00 QC Clap your hands 4x8 Split room 32 20:13 C Clap your hands 4x8 Agility 3-Step Run L. RA

Agility 3-Step Run R. RA44 4x

0:24 PC Clap your hands 4x8 Agility 3-Step Run L. RA. Add Clap O/HPower 3-Step Run R. RA

44 4x

0:36 C Clap your hands 8x8RUN & SKI JUMP COMBORun F. Double Arm Punch F x4Ski Jump L, R x4. Fists into bodyRepeat B

88

16 2x1:00 V1 I got to move on 4x8 Drop Squat. Hands on thighs 4 8x

1:12 The beats are 4x8 ADROP SQUAT & BOUNCE COMBODrop Squat. Hands on thighsSide Bounce R. Hands Block PositionDrop Squat. Hands on thighsSide Bounce L. Hands Block Position

2222 4x

1:24 QC Clap your hands 8x8 BAGILITY & POWER 3-STEP RUN COMBOAgility 3-Step Run L. Clap hands O/HPower 3 Step Run. Skater Arms(Intensity lift in last 4 reps)

44 8x

1:48 PC Clap your hands 4x8 CICE SKATER & POWER SKATER COMBOIce Skater L, R. Skater ArmsPower SkaterPower Skater with Tap. Hand reaches toward the floor

44

4

2x2x

4x

3

2:00 C Clap your hands 8x8 D Run & Ski Jump Combo 32 2x 22:24 Br Can you see me 1x8 E Hold in Drop Squat position 82:27 V2 It’s Saturday 4x8 Change sides 32 1

2:39 The beats are rising

4x8 A1

DROP SQUAT & BOUNCE COMBODrop Squat. Touch floorSide Bounce R. Hands Block PositionDrop Squat. Touch floorSide Bounce L. Hands Block Position

2222 4x

2

2:51 QC Clap your hands 8x8 B Agility & Power 3-Step Run Combo 8 8x3:15 QC Clap your hands 4x8 C Ice Skater & Power Skater Combo 32 33:27 C Clap your hands 8x8 D Run & Ski Jump Combo 32 2x3:51 Br Can you see me 1x8 E Hold in Drop Squat position 83:54 V3 I’m a clown 4x8 Change sides 14:03 So baby 24x8 REPEAT SEQUENCES A1 to D

OPTIONS TO OFFER >>>>>>>• Drop Squat – Side Step Squat• Side Step Combo – No jump/stay grounded• Ski Jump – March OTS/Step Touch

ERCISESEE

DROP SQUAT &

BOUNCECOMBO

GEARSDon't be fooled by the lack of big gear changes in this track! You will need to build energy with each combo as it progresses. Pay special attention to the Agility & Power 3-Step Run Combo – get this right and your class will literally take off! Check out how Lisa role models this on the DVD.

RC RGEAS REPS GEAREPSCTCTTS RTS R

POWERSKATER



7SPORTS TRAINING

? KNOW IT? SHOW IT! Name 3 cues and an option for the Drop Squat & Bounce Combo

Track Focus I want my class to get each move quickly in the setup by using rhythm, range and positional cues verbally and visually.

COACHING SETUP Your first focus is rhythm. We have reversed the rhythm of the 3-Step Run in this track so coach it both visually and verbally. Say: hop, step, step, hop or hold, 1, 2, hold. Once the class can follow you, introduce the increased range with the Agility & Power 3-Step Run combo. Be sure to provide clear cues for range and position. The second new move is the Drop Squat & Bounce combo. Again, start with rhythm and then reinforce good position, range and direction. Be sure to offer options here. The final new move is our Power Skater. This is a progression of the Ice Skater. First we tap the inside foot back, being sure to coach not to cross behind the other foot, and then we increase the range by reaching the inside hand toward the floor. Focus on keeping the chest up and bending with the legs to get down.

INTENSITY Each set has progressive intensity in this track so make sure you understand how to grow from one level to the next, right from the start of the track. However, it is the middle set where the intensity lifts the most. Drive your class to move with greater range and purpose in each exercise. Focus on lift and drive in the 3-Step combos and depth in the Drop Squat & Bounce by getting the butt lower and hands to floor. Push wider, use your butt and touch down in the Power Skater and finally, big range in the Run & Ski Jump combo.

MOTIVATION Be forceful to get the class to move with purpose. This track should be hard! Drive them to push higher in the 3-Step combos and get down in the Squats and Power Skater with Tap. The Tap is the key to finishing with a high heart rate. So make sure you are truly motivational to get the class down and working here. See how Lisa does this on the DVD. Don’t forget to reinforce good position too!

CONNECTION Our moves match both the beat and lyrics so draw this out and get the class to ‘feel’ the music with you. As you teach be sure to move around and connect with as many people as possible... sometimes in a fun way and at other times to really challenge them to give you their best physical effort!

TECHNIQUE + COACHING CUES AGILITY & POWER 3-STEP RUN• Chest up • Light and lifted on Agility 3-Step Run • Drive up and out in Power 3-Step Run • Keep hips square • Brace abs

DROP SQUAT & BOUNCE COMBO• Feet slightly wider than hip-width • Weight in heels • Knees out and aligned over middle toes • Chest up • Reach hand toward floor (advanced option)

ICE SKATER• Hips and shoulders square to front • Step long and stay low to work the legs • Align knees over the middle toes

POWER SKATER• Chest up • Bend knee • Tap inside foot back • Hips square • Touch inside hand to floor (advanced option)

P


INTERVAL 8


0:00 QC _ Bright like the sun 8x8 Jog OTS. RA 64 1

0:23 Instr Beauty… 4x8 A Jog OTS. RAJog OTS. RA. Feet up Jog OTS. Bent Arm Side Raise & Clap x8

88

16

0:35 Instr (Beat) 4x8 BRUN & KICK COMBORun F. Double Arm Punch F x4Low Kick L, R x2. Single Arm Punch FRepeat B

88

16

2

0:47 Instr 8x8 B1

RUN & KICK COMBO SQUARERun F. Double Arm Reach Up x4Kick L, R x2. Single Arm Punch F. Turn 90° LRepeat

88

16 4x

3

1:11 C _ Bright like the sun 4x84x8

CD

Knee Pull L, R. Double Arm Pull DownSingle Kick L, R. Single Arm Punch F

44

8x8x

1:34 V1 There for me When I need

4x84x8

EE1

Single Side Fick L, R. HOHSingle Side Fick L, R. Straight Arm Side Raise

44

8x8x

1

1:57 Instr Beauty… 4x8 A Jog OTS. RAJog OTS. RA. Feet up Jog OTS. Bent Arm Side Raise & Clap x8

88

16

2

2:09 Instr (Beat) 4x8 B Run & Kick Combo 32

2:21 Instr (Synth) 8x8 B1 Run & Kick Combo Square 64 3

2:45 C Bright like the sun 4x84x8

CD

Knee Pull L, R. Double Arm Pull Down Single Kick L, R. Single Arm Punch F

44

8x8x

3:08 V2 Shine with a 32x8 REPEAT SEQUENCES E to D

Bright Like The Sun > 4:44 mins

GEARSThe 3 gears are very clear in this track. GEAR 1 to build through the Jog OTS variations. GEAR 2 in the Run & Kick Combo and GEAR 3 from the Run & Kick Combo Square until the end of each set.

OPTIONS TO OFFER >>>>>>>• Run – March or Jog• Side Flick – Side Tap• Kicks – Tap or Low Kick

R



Track Focus I want to enjoy this track with my class and for everyone to feel lifted by the end.

8

COACHINGSETUP As with all our recent Track 8’s, the focus now is simple, clear setup in phase one. Coach great position and then give the number of reps and direction, ie “Run Forward for 4, 4 Kicks, turn right”. Keep it simple and let your voice and energy rise and fall with the music.

INTENSITY Use the build of the music to lift intensity in the second set. We start with a low Jog and then increase gradually for the following 30 seconds until the big beat hits and our Run & Kick Combo Square explodes with energy! If you get your timing and contrast correct here, you’ll only need a few important cues to coach the class in how to work harder and the music will do the rest. Reach higher, kick longer in the Run & Kick Combo Square and pull hard and drive your knee higher in the Knee Pulls.

CONNECTION Be Bright Like The Sun and celebrate your class, their efforts and the

joy that is BODYATTACK™. Now is NOT the time to push or motivate. Allow yourself the freedom to express your passion and share that with your team. Check out the DVD to see how Lisa did this with her class.

? KNOW IT? SHOW IT! How can you encourage your class to express themselves in this track?

AEROBICS TRAINING


SINGLE KICK• Kick to waist height • Back straight • Abs braced

KNEE PULL• Chest up • Arms straight up • Pull hands to hips

SIDE FLICK• Hips and shoulders square to front • Arms to shoulder height • Back straight • Control the Flick to protect the knee

FITNESS MAGICLyrics and contrast! Draw attention to them early and then encourage your class to express themselves when the time comes. A truly inspiring Track 8. Enjoy!



0:00 Intro I only miss you 4x8 Jog OTS. RA 32 1

0:12 V1 Ordinary feeling 4x8 Single Knee L, R. Swing Arm Under 4 8x

0:24 C I only miss you 8x8 AKNEE LIFT & JACK COMBO Single Knee Lift F L, R x4. Single Arm Punch UpJumping Jack x8. Move B. Double Arm Reach Up

16

16 2x

2

0:48 Br 2x8 Jog OTSSet up for Snowboard

88

1

0:54 Instr (Beat) 4x8 B Snowboard Jump L, R 8 4x 2

1:04 Instr Tell everyone… 4x8 B1 Snowboard with Tuck Jump L, R 8 4x 3

1:17 Instr (Synth) 8x8 CHIGH KNEE RUN & SPRINT COMBO High Knee Run F. RASprint OTS. RA – Turn 180°Repeat to the back

161632

1:40 Br (Beat) 2x8 D Jog OTS. BODYATTACK™ Fist Pump 16 1

1:45 V2 Leaving 4x8 E Double Knee L, R. Relaxed Arm Single Bicep Curl 8 4x

1:58 You are the drug

4x8 E1 Double Knee L, R. Bicep Curl & Single Punch F 8 4x

2:10 C I only miss you _ 8x8 A Knee Lift & Jack Combo 32 2x 3

2:32 Instr (Synth) 4x8 B Snowboard Jump L, R 8 4x 2

2:44 Instr Tell everyone 4x8 B1 Snowboard With Tuck Jump L, R 8 4x 3

2:56 Instr (Synth) 8x8 C High Knee Run & Sprint Combo 64

3:20 Br (Beat) 2x8 D Jog OTS. RA. BODYATTACK™ Fist Pump 16 1

3:26 V3 Leaving 32x8 REPEAT SEQUENCES E to C

5:00 C Breathing 4x8 F Jumping Jack. Bent Arm Cross O/H 2 16x 3

5:11 4x8 Run F then OTS – faster with music 32 4

POWER Breathing > 5:26 mins

9

OPTIONS TO OFFER >>>>>>>• Run/High Knee Run – March or Jog• Snowboard – Side Step Squat• Snowboard with Tuck Jump – Snowboard and Straight Jump Turn• Jumping Jack – Side Tap or Flick

GEARSMove quickly into GEAR 2 for the first set of Knee Lifts & Jacks before driving up to GEAR 3 for the Snowboard With Tuck Jump. Back off to GEAR 1 for the Double Knees before going straight to GEAR 3 for the second set of Knee Lifts & Jacks. Back off again to GEAR 2 in the Snowboard Jumps & then cycle back up to GEAR 3 until the end of the set. Repeat for each set and then ramp up to GEAR 4 for the final Run.

&

EPS G

32

ERERECTSCTS

SNOWBOARDWITH TUCK

JUMP



Track Focus I want my class to work really hard by coaching depth in the Squats and height in the Tuck Jumps!


SINGLE KNEE• Back straight, chest up • Shoulders back and down

DOUBLE KNEE• Dial down the precision here • Relax the arm • Do not fully extend the elbow

SNOWBOARD JUMP• Bend knees, stay low • Move the body as one • Chest up

SNOWBOARD WITH TUCK JUMP• Bend knees, stay low • Move the body as one • Chest up • Drive the knees toward the chest

COACHINGSETUP Clearly set the goal and plan for the track from the outset. Then get straight into it! By this stage of the class most coaching should be just reinforcing things you have already covered so keep it short and simple. The one move you need to set up really well is the Snowboard and then the progression to a Tuck Jump. Practise this! It’s a very physical move and requires a great deal of fitness and control to role-model. So be sure to offer options for your class while encouraging them to try and push their limits.

INTENSITY The exercises themselves are very challenging so in order to drive intensity you’ll need to focus on executing with energy and big range. Get them to drive their arms higher in the Knees and Jumping Jacks, to go lower in the Snowboard and really lift their knees towards the chest when they Tuck Jump. Most important is that they keep the pedal down in the work phases. Watch how Nathan manages this on the DVD.

MOTIVATION & CONNECTION It’s all out to the finish so you’ll need to inspire your team to do their best. Physically lead from the front and drive them to a personal best. If they keep going all the way, they can take the tape and win gold at the finish line!

? KNOW IT? SHOW IT! What move should you practise so you can demonstrate height and athleticism?

AEROBICS & SPORTS TRAINING 9

FITNESS MAGIC The Snowboard Jumps are the highlight of this track so make sure you can role-model them to inspire. The first time your class sees this you’ll want them to be blown away by how cool it looks and really want to try it for themselves! Make sure you check out the DVD to see the flava that Nathan and the team add in the final block.



0:00 Intro 2x8 Get water, towel then come back to join in class Step Touch 16

0:07 Instr 4x8 Step Touch L, R. Relaxed Arms 4 8x

0:23 V1 When the sun 8x8 A Set up for 1 Leg Squat to L side1 Leg Slow Kick F, RStep B, Lunge R

1644 6x

0:53 PC We run, yes 3x8 B Single Leg Squat. HOHSet foot back for LungeLower into Bottom Half Lunge

Double Pulse Lunge With Power Knee Lift Combo in last 4 cts

884

4

1:05 C We run the night 4x8 C

DOUBLE PULSE LUNGE WITH POWER KNEE LIFT COMBOBottom Half Lunge R x2Drive R knee up. RA

31 8x

1:21 Instr 2x8 D Set up for Wide Squat – Arms up Arm Twist in last 8 cts

88

1:29 Instr (Beat) 4x8 E

BOTTOM HALF SQUAT WITH ARM TWIST COMBOBottom Half Squat. Double Arm Reach O/HBottom Half Squat. Reach L arm to L calfBottom Half Squat. Double Arm Reach O/HBottom Half Squat. Reach R arm across to R calf

2222 4x

1:49 V2 _ From the bottom 21x8 REPEAT SEQUENCES A to E – Other Side

3:09 V3 _ Feel the love go 2x8 F Step Tap, Walk Across L, R Sequence. RA 8 2x

3:13 _ I can’t get enough 2x8 G Step Knee, Walk Across L, R Sequence. RA 8 2x

3:20 _ Taken me so high 4x8 G1 Step Knee, Walk Across L, R Sequence with Heel Raise. RA 8 4x

3:35 PC We run, yes 3x8 G2 Step Power Knee, Walk Across L, R Sequence. RA 8 3x

3:48 C We run, yes 4x8 G3 Step Power Knee, Walk Across L, R Sequence with 1 Leg Squat landing. RA 8 4x

4:02 Br 2x8 Set up for Wide Squat 16

4:10 Instr (Beat) 4x8 E1 Bottom Half Jump Squat – Option: No Jump 2 16x

LOWER BODY CONDITIONING 10We Run The Night > 4:34 mins

TS REPS

i l

TS RCTCT

DOUBLE PULSE LUNGEWITH POWERKNEE LIFT



10

TECHNIQUE + COACHING CUES 1 LEG SLOW KICK & LUNGE • Chest up • Brace abs • Hips square • Squeeze quadriceps on leg extension • Back knee down in Lunge

DOUBLE PULSE LUNGE WITH POWER KNEE LIFT• Get low in the Lunge • Chest up • Drive the power knee high

BOTTOM HALF SQUAT WITH ARM TWIST • Chest up • Shoulders rotate, hips do not • Reach for the ankle • Stay low

STEP POWER KNEE WITH WALK ACROSS• Knee to corner • Focus on soft landing • Bend knee on impact • Heel-toe drive

Track Focus I want to coach each move progressively so the class gets the most out of this track.

? KNOW IT? SHOW IT! Double Pulse Lunge with Power Knee Lift: What are 3 essential cues for this movement?

STRENGTH TRAINING

COACHINGSETUP A quick set of Squats to begin provides time to coach position and then it’s into the first combo. Be clear about direction and rhythm with the extension and Lunges. Then coach great alignment and range. In the Double Pulse Lunge with Power Knee Lift combo it’s all about the depth and then big knee drive. You come full circle with the Bottom Half Squat combo where the focus is once again on great posture. You’ll also need to set up the Step Knee with the Walk Across sequences in the final set. Tell them they are working on landing technique and their ability to control balance. This will help to focus them on the purpose of the exercise. Once into the exercise, coach bending the knee and keeping the right alignment.

INTENSITY Drive this in each block once the move has been set up. Because the structure of this track allows for each move to go through a progression, you can move to increase intensity in each set. Stay in the strength essence. Use a lower voice and speak slowly. Cues to get lower in the Lunge and drive the knee up fast for the Double Pulse Lunge with Power Knee Lift combo will help drive intensity. Keep the butt lower and reach for the ankle in the Bottom Half Squat with Arm Twist.

MOTIVATION It’s all about results. What will they get from these movements? Set a goal and work for it.


11


0:00 Intro 2x8 Transition to floor 16

0:10 Intro 2x8 Set up & preview C-Crunch 16

0:14 V1 We get a little 8x8 A C-Crunch. Arms up, hands touch at top 8 8x

0:44 PC _ The feeling 3x8 B Single Crunch. Fingertips to temples 4 6x

0:55 C Cure 3x8 C Pulse Crunch. Arms by side. Touch floor 2 12x

1:07 Br _ Goooo 2½x8 Hold Pulse Crunch upDouble or Single Leg Extension. Arms O/H

812

1:15 Instr 2½x8 D Double Leg & Arm Extension 20

1:22 Br Drums… ½x8 Roll over to Hover position 4

1:23 Instr 4x8 F Hover with Stomping Feet L, R 2 16x

1:39 Instr 4x8 F1 Hover with Jumping Feet Out & In 4 8x

1:54 Br Let go 2x8 F2 Hold Hover 16

2:03 Instr 2x82x8

Roll over and reset for C-CrunchC-Crunch

168 2x

2:17 V2 We get a little 8x8 A C-Crunch. Arms up, hands touch at top 8 8x

2:46 PC _ The feeling 3x8 B Single Crunch. Fingertips to temples 4 6x

2:57 C Cure 3x8 C Pulse Crunch. Arms by side. Touch floor 2 12x

3:07 _ Goooo 2½x8 Hold Pulse Crunch upDouble or Single Leg Extension. Arms O/H

812

3:17 Instr 2½x8 Double Leg & Arm Extension 20

3:25 Instr ½x8 Roll over to Hover position 4

3:26 Instr 4x8 Hover with Stomping Feet L, R 2 16x

3:41 Instr 4x8 Hover with Jumping Feet Out & In 4 8x

CORE CONDITIONING Let It Go > 4:04 mins

CTS REPSCTSCC

HOVER WITHJUMPING FEET

OUT & IN



11Track Focus I want my class to focus on getting to the end of the

track with inspiring cues.

TECHNIQUE + COACHING CUES C-CRUNCH• Start with hands wide • Hands and knees lift straight up • Brace abs as legs lower, slide ribs to hips as you lift

PULSE CRUNCH• Lift legs up and reach arms towards legs • Slide ribs to hips to lift trunk • Chin in

DOUBLE LEG & ARM EXTENSION • Knees bent, feet flat on the floor, hip-width apart • Hands begin at temples • Extend arms above head and extend legs out • Brace abs to keep lower back towards the floor

HOVER WITH STOMPING FEET• Hips still and down • Brace abs – keep back long and straight • Small lift of the leg

HOVER WITH JUMPING FEET OUT & IN• Butt down • Abs braced • Back straight • Keep hips still when jumping

? KNOW IT? SHOW IT! Double Leg & Arm Extension – can you give 1 cue to lower intensity and 1 cue to increase intensity?

STRENGTH TRAINING

HHHH

COACHINGSETUP There are only 3 moves! Because the track is divided into 2 halves you can build intensity in each set. Begin by coaching each move clearly. You have good time to set up the C-Crunch so avoid rushing your cues here. However, be quick when setting up the Hover. It is a fast transition so there’s no time to waste! Once into the Hover with Stomping Feet movement, coach great position and then focus on maintaining the exercise to the end of the set.

INTENSITY / MOTIVATION The second set is an almost exact copy of the first so only the bare essentials need to be recapped. Once this is done, coach the class on the benefits of each exercise and get them to focus on exactly where and how to work for greater results. See how Giles does this in the Pulse Crunches by enouraging height and reaching the hands further. Keep the butt down and the hips still in the Hover with Jumping Feet Out & In to get maximum results out of this exercise.


MUSIC SEQUENCE/EXERCISE CTS

0:00 Piano 1x8 Relax and slowly move up to knees 8

0:11 V1 If I could find 2x8 Shoulder Stretch. L arm underShoulder Stretch. R arm under

88

0:35 PC The first step is 1x8 Roll up. Chest Stretch on kneesOn knees. Stretch arms O/H

44

0:46 C I’ll follow you 1x8

1x8

Kneeling Hip Flexor Stretch R. Arms downKneeling Hip Flexor Stretch R. Double Arm Reach O/HKneeling Hip Flexor Stretch R. Twist upper body to side

448

1:08 Instr I’ll follow you 1x8 Relax and come down to Adductor Position on knees 8

1:21 V2 You can have 1x81x8

Kneeling Adductor Stretch LKneeling Adductor Stretch R

88

1:44 PC Yeah the first 1x8 Chest Stretch 8

1:55 C I’ll follow you down 1x8

1x8

Kneeling Hip Flexor Stretch L. Arms downKneeling Hip Flexor Stretch L. Double Arm Reach O/HKneeling Hip Flexor Stretch L. Twist upper body to side

448

2:18 Rep I’ll follow you down 1x81x8

Kneeling Hamstring Stretch RKneeling Hamstring Stretch L

88

2:41 Instr Guitar… 1x81x8

Standing Calf & Tricep Stretch RStanding Calf & Tricep Stretch L

88

3:04 C I’ll follow you down 1x81x8

Standing Quadricep Stretch. L arm to sideStanding Quadricep Stretch. R arm to side

88

3:27 Outro ... If I could 1x81x8

Iliotibial Band Stretch RIliotibial Band Stretch L

88

COOLDOWN 12I’ll Follow You > 3:59 mins



12

? KNOW IT? SHOW IT! Which Hip Flexor are you stretching when your right foot is in front?

Track Focus I want my class to reflect and enjoy this track by staying connected with them.

TECHNIQUE + COACHING CUES Note: For all stretches, the left/right description is for the muscle being stretched, ie Kneeling Hip Flexor Stretch R means step the left foot forward to stretch the Right Hip Flexor.

SETUP Simple, short cues that will get us into each stretch simply and effectively.

INTENSITY Where do we feel the stretch? For some of the more difficult stretches you may want to add a tip on how to get a little bit extra out of each one. Keep this to a minimum.

SHOULDER STRETCH• Keep shoulders down away from ears

KNEELING HIP FLEXOR STRETCH • Ensure the front knee is above the ankle • Squeeze glute of rear leg to open hip • Hips stay square to the front

KNEELING ADDUCTOR STRETCH• Leg stretches out to side • Sit hips back and chest up

KNEELING HAMSTRING STRETCH• Tip forward from the hips, keeping chest up and abs braced • Keep hips square to the front

STANDING CALF & TRICEP STRETCH• Keep feet parallel, stretch into calf • Head up

STANDING QUADRICEP STRETCH• Draw belly in to help balance and point knee of lifted leg down to the floor • Squeeze butt muscles to keep hips forward

ILIOTIBIAL BAND STRETCH• Cross feet and press weight into hip

CONNECTIONThis is the big part of every Cooldown. Spend 90% of your time on this. No need to talk that much, though! A smile, eye contact and a shared moment are all that you may need. Time to celebrate our efforts!


MIXED IMPACT2


0:00 Intro 8x8 Jog OTS. RAJog OTS. Bent Arm Side Raise

3232

1

0:24 V1 _ Everybody's 4x8 A Step Curl L, R. Cross Pull Arms 4 8x

0:37 V _ Seems like 4x8 B Gallop L, R. Double Arm Reach F 8 4x

0:50 QC ... As soon 4x8 CGALLOP & RUN OTS COMBOGallop L, R x2. Double Arm Reach F Run OTS. RA

1616

2

1:03 QC ... As soon 8x8 C Gallop & Run OTS Combo 32 2x

1:28 Instr 4x8 C1

GALLOP & RUN F&B COMBO Gallop L, R x2. Double Arm Reach F Run F. RARun B. RA

1688

1:41 C ... As soon 8x8 C1 Gallop & Run F&B Combo 32 2x

2:06 V2 _ Everybody's 20x8 REPEAT SEQUENCES A, B, C1 x3

3:09 Instr 4x8 DD1

Heel Dig L, R. Hands to hipsHeel Dig L, R. Arms cross in front of chest

44

4x4x

1

3:22 Let's go _ 4x8 D2 Heel Dig L, R. Arms cross O/H 4 8x 2

3:34 QC ... As soon 8x8 E Run F. RARun B. RA

88 4x

4:00 C ... As soon 8x8 D1

D2

Heel Dig L, R. Arms cross in front of chest Heel Dig L, R. Arms cross O/H

44

8x8x

Nothing Can Hold Us Back > 4:30 mins

ALTE

RNAT

IVE


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ALTERNATIVE TRACK 79 / 6-WEEK INTRODUCTION TO … 79 booklet - updated... · choreography to the...

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