等多个波形图

CXWORX23

Heyinstructors!Whenitcomestomixinguppastreleases,pleaseconsidertracklength,musicgenreandchoreography;forexample,youshouldavoidoverloadingonplateworkorHover/Plankwork.

OURDECLARATION

OFINTENT

TheLesMillsglobalfamilyismadeupof Asacompanythatleadsgroupfitness

16,000fitnessclubs,100,000instructors experiencesformillionsofpeopleeveryandmillionsofparticipantsfrom112countriesday,wewalkafinelinebetweendelivering

aroundtheglobe. cutting-edge,innovativeproductsandensuringthatacceptednormsareupheldandrespected.

SEPARATEDBYGEOGRAPHY, Choosing,licensingandmatchingRELIGION,RACE,COLORAND choreographytotherightmusicisahugeCREED,WEAREUNITEDINOURchallenge!WescreenthemusicweuseandLOVEOFMOVEMENT,MUSICAND trytoavoidlanguageandreferencesthatmayTHEPURSUITOFHEALTHYLIVING,causeoffense.Ifwecan,sometimestherewillBOTHFOROURSELVESANDOURbeanalternativetrack(atthebottomofthePLANET. tracklist)foryoutouseinstead.

ATLESMILLSWEBELIEVEINTHE WEEMBRACEOPEN

DIGNITYOFEACHINDIVIDUAL COMMUNICATIONWITHOURGLOBALWITHINOURCOMMUNITYAND FAMILYSODIFFERENCESOF

STRIVETORESPECTTHERIGHTS OPINIONCANBEEXPRESSED,AND

ANDFREEDOMSOFALL. COMPROMISESREACHED.

Inourchoiceofrolemodels,musicand ABOVEALL,WEAREPASSIONATEmovementsweunderstandthatdifferentpeopleABOUTDELIVERINGLIFE-CHANGINGandsocietieshavedifferentstandardsofdress,FITNESSEXPERIENCES,EVERYpopularcultureanddance. TIME,EVERYWHERE.

WEALSOKNOWTHATWHATIS BLAHBELOUD

CONSIDEREDAPPROPRIATEIN ANDHEARD

SOMECONTEXTSCANBESEENAS Telluswhatyouthinkofthisrelease.

INAPPROPRIATEINOTHERS. Visit/BLAH

CONTENTS

INTERNAL&EXTERNALCOACHINGNEWRESEARCH:RPMBENEFITSTHESCIENCEOFRESISTANCETUBING

CORESTRENGTH1

PrayToGod

2015LesMillsMusicLicensingLtd.

TroubledInstitute

2

5:18

Writtenby:A.Haim,D.Haim,E.Haim,Harris,Rechtshaid

BONUSSTANDINGOurDemons

STRENGTH2015LesMillsMusicLicensingLtd.

RecklessIdol

5:06

3

1

Writtenby:Boreta,Ma,Mayer,Volkman

COREDeeperLove(ExtendedMix)

5STRENGTH

2

2015SpinninR.UnderexclusivelicensetoHussleRecordings,adivisionofMinistryofSoundAustralia.(.au)

Jauz

5:02

Writtenby:Clivillés,Cole

CORE

Cracks(FluxPavillionRemix)

Freestylersfeat.BelleHumble

BONUSSTRENGTH

2010NeverSayDie.UnderexclusivelicensetoDaxMusicPtyLtdT/ACentral

4:32

6

StationRecords.

.au

Writtenby:Cantor,Harvey,Dunn,Venn

3

©LesMillsInternationalLtd2016

COREMagnets Disclosurefeat.

CourtesyoftheUniversalMusicGroup. 1:30

6 STRENGTHWrittenby:G.Lawrence,H.Lawrence,Napier,Yelich-O'Connor Lorde

3 Magnets Disclosurefeat.

CourtesyoftheUniversalMusicGroup. Lorde 3:08

Writtenby:G.Lawrence,H.Lawrence,Napier,Yelich-O'Connor

STANDINGFreak SteveAoki,Diplo

4STRENGTH2014MadDecent. &Deorrofeat. 4:40

2 Writtenby:Pentz,Orrosquieta,Aoki,Bays SteveBays

STANDINGComingHome Sigmafeat. 3:19

3STRENGTHCourtesyoftheUniversalMusicGroup.Writtenby:Barnes,Kohn,Kelleher,Hector RitaOra

1 ComingHome Sigmafeat. 1:31

CourtesyoftheUniversalMusicGroup.Writtenby:Barnes,Kohn,Kelleher,Hector RitaOra

TRACK ARTIST

Don’tBeSoHardOnYourself

1 WARMUP2015AtlanticRecordsUKLtd,aWarnerMusicGroupCompany. JessGlynne 3:37

ProducedunderlicensefromAtlanticRecordingCorp.

Writtenby:Glynne,Dow-Smith,Bennett,Brown

KEY

(Intro)introduction(Br)bridge

(Bup)buildup

T&Btop&bottom

w.with

(C)

chorus

1/1

2/2

3/1

4/4

1/3

2countsdown,2countsup

4countsdown,4countsup

6countsdown,2countsup

8countsdown,8countsup

2countsdown,6countsupLowLevel

AdvancedLevel

(PC)pre-chorus

(V)

(Instr)AltBF

F&BHOHL

O/HRROM

verseinstrumentalalternatingbackforward

forward&backhandsonhipsleft

overheadright

rangeofmotion

CREDITS

Choreography–DanCohen&SusanTrainorTechnicalConsultants–BryceHastings&CoreyBairdChiefCreativeOfficer–DrJackieMills

CreativeDirector&ProgramCoach–KylieGatesProgramPlanner–SeanMoran

TheFinePrint

LesMills’instructorresources(CDs,DVDsandchoreographynotes)areunique,valuableresourcesprovidedtoyouasaLesMills’certifiedinstructortoenableyoutolearneachnewreleaseandteachitinLesMills’licensedclubsonly.Donotsharetheseresources.Copying,burning,uploadingfilesontotheinternetorsellingLesMills’instructorresourcestootherpeopleisillegal,andripsoffLesMills,itsdistributorsandotherinstructors.Ifyouareengaginginanyoftheseillegalactivities,theremaybeseriousconsequencesforyoupersonallyincludinglegalaction,thesuspensionorpermanentwithdrawalofyourLesMillscertification.Yourcooperationismuchappreciated.

CXWORX23

COREESSENTIALS

Thesearebasemoves/exercisesyouwillregularlyfindinaCXWORXclass.

Wheneveryouseethisicon:

youcannowgotothebackofthechoreographybooklettofindthebasiccuesforthismove.

Anyvariationtothatbasemovewillbeavailableinthemainpartofyourchoreographynotesasusual.

CXWORX23

FromL-R:DanCohen,RachaelWilkins,ReaganKang

Coreendurancehassometimesbeengiventhetitleoftheunderdog!InRelease23eachtrackfeaturesatestofcorecontrol,corestrength,orcoreendurance.Holdingontothatextra2repscansometimescreateaverysweat-drenchedchallenge.BeingsmartwiththelevelsofintensityhasreallyreignitedtheprogrammingaroundCXWORX.

Creatingnewvariationsonexistingmovementschangesthedynamicsoftheworkout−addingexcitement,freshnessandextrachallenge.

BeingsmartinCXWORXishowtheprogramisdesigned.Themembersinyourclasswillenjoythefantasticmusicthatbringsanewlevelofmotivation.CombiningPlate

ArcsandLateralLungeswillchiseltheobliques;OverheadSquatswillburnfatandbringincrediblestrengthtothecore;TripleMountainClimbers,BackExtensions,andResistedBow&Arrowsalladdtotheendurance,bringingtheunderdogtotheforefrontofcoreconditioning.

ThewholelookandfeelofCXWORX23hasanincredibleupliftingfreshnessthatwillleaveyourparticipantswantingtobookintotheverynextclass.

DanandSusanX

CXWORXPresenters

DanCohen(NewZealand)isco-ProgramDirectorforbothCXWORXandBODYCOMBAT,anInternationalMasterTrainerforBODYPUMP,andapassionatemixedmartialartistbasedinAuckland.

ReaganKang(Malaysia)isaCXWORXandBODYPUMPInstructorandTrainer,aLESMILLSGRITSeriesCoachandTrainer,andaBODYCOMBATandanRPMInstructor.HeisalsoapersonaltrainerandCrossFitcoachandisbasedinSingapore.

RachaelWilkins(NewZealand)isaCXWORX,BODYATTACK,BODYBALANCE/BODYFLOWand

BODYPUMPInstructor,andaLESMILLSGRITSeriesCoach.SheisalsoaNutritionistandisbasedinAuckland.

©Allrightsreserved.Nopartofthesenotesmaybeused,storedorreproducedinanyformorbyanymeanswithoutpriorwrittenpermissionfromLesMillsInternationalLimited.RequestsandenquiriesconcerningreproductionandrightsshouldbeaddressedtoLesMillsInternationalLimited,22CentreStreet,FreemansBay,Auckland,NewZealand,POBox91137,VictoriaStreetWest,Auckland1142.Telephone+64(9)366-9900.

©LesMillsInternationalLtd2016

INTERNAL&EXTERNALCOACHING

Greatcoacheshavetheabilitytodrivepeopletosucceedinwaystheyneverwouldhavedreamedof.Don’tyouwanttobethatcoach?

Internalcues,ontheotherhand,caninterruptautomaticmovement.Whenyouconcentrateonhowthingsmove,youcaninterruptthebody’snaturalresponse.Thinkabouthowyouteachachildtowalk.Mostparentsdon’tsay,“liftyourfootoffthefloorbyflexingatthekneeandengagingyourhipflexor”!Insteadwesay:“cometome,overhere…”Byfocusingonthemovementoutcome(Externalfocus)weachievethegoalinthemostnaturalway.

InternalandExternalcueingcanmakeahugedifferencetoathleticperformanceinourparticipants.They’llhelpyoutoimproveexecutionandmanipulateintensity–twokeyobjectivesofLayer2coaching.

Internalcuesencouragepeopletofocusontheirbodypartsandthemechanicsofthemovement.

Externalcuesinspirepeopletofocusontheoutcomeofthemovement;theirenergyisdirectedoutsidethebody.

Manyathletesimproveperformancewhentheyhaveanexternalfocus.Peopledoingaforwardjumpwentfurtherwhenencouragedtogetasclosetothetargetaspossible,comparedtoagroupwhowereaskedtoextendtheirkneesasquicklyaspossiblewhentheyjumped.1

Forexample,intheTricepKickbackRowinBODYPUMP,wecouldsay,“squeezethe

triceps”.ThisisanInternalcuethatfocusestheattentioninward.ORwecouldsay,“drivetheplateupandback”.ThisisanExternalcue–you’reaskingparticipantstofocusontheoutcomeofthemovement.

AreInternalcuesstillrelevantthen?

Yes!Peopledon’talwaysknowhowtoperformanexerciseinstinctively.Forexample,gettingtheglutestoengageoptimallydoesn’tcomenaturallytomanypeople.Someparticipants–particularlybeginners–needtobecoachedwithaninternalfocustoestablishgoodtechnique.

Togetsomeonetorunfaster,youcouldsay“extendyourhip”–thiswouldbeInternal–or“pushthefloorbehindyou”–whichwouldbeExternal.

Example:TheSquatstrackinBODYPUMP.

InSet1you’lluseLayer1cuestosetupthemovecorrectly.

InSet2themajorityofyourcoachingwillfocusonLayer2,eginaWideSquatyoucouldcue,“drivingyourkneesout”toengagethesideglutes.ThisisanInternalLayer2cue.

Whenwetrainthecore,weoftensay,“squeezeyourabs”–thisisInternal.AnExternal,outcome-focusedcuewouldbetosay,“imagineyou’reabouttogetpunchedinthestomach”.

Sowhyshouldwecare?

Differentcuescanproducedifferentoutcomes,andmanycoachesbelievethatExternalcuesdeliverbetterresults.ThisisbecauseExternalcuesworkwiththebody’snaturalmovement;theyareinsyncwithit.

CXWORX23

InSet3youcouldfollowupwithanExternal,outcome-focusedcuetoenhancethatelementoftheSquat,eg“let’sfocusondrivingthosekneesoutevenmore;tryandripthefloorbeneathyouapart”.Focusingontryingtorip

thefloorapartisExternalandbuildsonyourcoachingfromSet2.

ActionPlan:WatchtheMasterclassandidentifyasmanyInternalandExternalcuesasyoucan.Listencarefully.Arethecuesencouragingparticipantstofocusontheirbodypartsandmechanics?Orarethecuesdirectingtheenergyoutsidethebody,inspiringpeople

tofocusontheoutcomeofthemovement?BecomeamasteratidentifyingthedifferencebetweenInternalandExternalcues.

Example:TheDeadliftinBODYPUMP.

Youcouldcue:“Liftyourchestasyoutipforwardfromthehips”.ThisisanInternalcuetoimproveexecution.

Thiscanbefollowedupwith“showmewhat’swrittenonyourtee-shirt”.ThisisagreatExternalcuethatenhancesthemovebyprovidinganoutwardfocus.

1EffectofAttentionalFocusStrategiesonPeakForceandPerformanceintheStandingLongJump.Wuetal.May2012.

UsingamixofInternalandExternalcuesinLayer2isthebestwaytocoachpeopletoachievemorethantheycoulddoontheirown.ItwillhelpgiveclarityandflowtoyourLayer2coaching,andpreventyoufromclutteringthisphasewithtoomanyideas.

©LesMillsInternationalLtd2016

NEWRESEARCH:RPMBENEFITS

NewresearchhasshownthatRPMdeliversthecombinedbenefitsofcardiovasculartrainingcoupledwithshortburstsofintensityknownascardiopeaktraining.

Thesubjectsinthistrialalsohadacompliancerateof95%duringthestudy,whichwasveryhighforthistypeofgroup.

Manyoftheparticipantsachievedaheartrateof95%oftheirmaximumduringtheworkouts.Thisindicatestheeffectiveness

oftheprogramtohitshortpeaksofintensityoffacardiovasculartrainingbase.

AstudyconductedatLoughboroughUniversityintheUKmeasuredtheeffectsofdoingRPMfor8weeksonindividualswhowerenotregularlyactive.

Participatinginclasses3timesperweekwithnochangesindietgeneratedthefollowingbenefits:

WecanthereforesaythatRPMdeliversthecombinedbenefitsofcardiovascular

conditioningwithmultiplepeaksofintensityANDtheadvantageofgreatinstructionandawesomemusic–whichservetoincreasetheattendancebeyondwhatwenormallyseewiththistypeoftraining.

11%increaseinVO2

7%reductioninsystolicbloodpressure

13.6%reductioninbodyfat

Formoreonthisstudygoto

.au/journal-view/

group-studio-cycling-an-effective-intervention-to-116

Totalcholesteroldecreasedby13%includinga23.3%reductioninLDL’s–(consideredthe'bad'cholesterol)

Participantsalsolost–onaverage–1inch(3cm)intheirwaistcircumference.

CXWORX23

©LesMillsInternationalLtd2016

THESCIENCEOFRESISTANCETUBING

Tubingisversatile,easytouseandinexpensive.Ithasawideappealacrossarangeofagegroupsanditprovidesuswith

theabilitytotakeasimpleexerciseandmakeitchallenging.

CXWORX23

THEMAINCONSIDERATIONSWHENTRAININGWITHTUBINGARE:

ThepointofMAXIMUMRESISTANCEisdifferentwhenyouusetubingcomparedtousingfreeweights

TubingallowsyoutoprovideRESISTANCEtomovementsinotherdirectionsotherthanstraightdownasweseeinbodyweightorfree-weightexercises

ThereisNOMOMENTUMwhenyouusetubingsoitisoftensafertouseduringquickerandlarge-rangeexercisessuchasWoodchops

Therearesomecommonrulesthatmakeusingtubingsafeandeffective.

POINTOFMAXIMUMRESISTANCE

WiththeDumbbellCurlwehaveasmallarcofmaximumresistanceinthemiddleofthecurl.

Withtubing,theloadisquitedifferentasitoccursatadifferentpoint,dependingonthelineofpull,andcontinuestoincreaseasyoumovethroughtherange.

Whenusingfreeweightsourmusclesaccelerateatthestartofthemovementanddecelerateattheend.Thisdecelerationphasecanbeverystressfulonmusclesandjointsasthemusclesneedtocontracteccentricallyinalengthenedposition.

Withtubing,thereisnomomentumeffectbecausetheresistancekeepsincreasingasitmovesfurtherthroughtherangewithoutneedingadecelerationphase.Thismakestubingsafertouseduringwide-rangefastermovementssuchasWoodchops.

DIRECTIONOFRESISTANCE

Tubingalwayspullstowardthepointtowhichitisanchored,egbyfixingthebandunderonefootwenowhavealineofpulldirectlyagainsttheactionoftheWoodchop.

Thetubingallowsustostandandbearweightwhileprovidingdifferentanglesofpulltochallengethecore,whichallowsustoproduceatrainingstimulusinthepositionweneeditmost.

Glutealexercisesareareallyimportantpartofcoreconditioning.Normallyweliedownonoursidetoworkthesidehipstabilizersbutwecanusethetubingbywrappingitinthedirectionneededtoresistthemovementandperformthesameexercisewhilststanding.

Toadjusttheamountofresistance,wecanalterthetensionofthebandinthestartpositionbyusingashorterlengthacrossthesamedistanceorwecanusemorestartinglengthtomaketheexerciseeasier.

MOMENTUM

InexercisessuchasWoodchopswhichareperformedthroughalargerangewithquiteaquicktempo,momentumisakeysafetyissuewhenchoosingdifferenttypesofresistance.

TUBINGRULES

Trytokeeptheloadonthebandatalltimes

–inmostexerciseswecanadjustthestartlengthtokeeploadonthebandthroughoutthemovement.

Alwaysanchorthetubingfirmlyonitsfixationpoint.Thiswillhelpyouavoidaslingshoteffectandmaketheexercisesaferforyouandthepeoplearoundyou.

Tubingisgradedfromlighttoheavysoalwaystryanewexercisewithalightergradeofresistanceuntilyouarecomfortablewiththetechnique.Goheavierwhenyoucanrole-modelperfectexecutionfromthestart.

Alwayskeepthewristinastrongfunctionalpositionwithafirmgriparoundthehandleandthewristslightlyextended.

©LesMillsInternationalLtd2016

1WARMUP

TRACKFOCUS

TrackFocus:Myparticipantswillunderstandtheimportanceofprecisetimingandrangeofmotion(ROM)topreparethecorefortheworkoutahead.

0:00

(Intro)

4x8

SetupDoubleLegLift–handsunderlowerback

32

DoubleLegLift2/2

Note:Releasehandsfromlowerbackfingertipstotemplesonlastrep

0:22

Goback(PC)

4x8

A

8

4x

0:38

8x8

B

TwistCrunchCombo

ObliqueTwisttofront,frontKneeLiftCrunchuptocenter,bothfeetofffloorLowerheadandfeetdownObliqueTwisttoB,backKneeLiftCrunchuptocenter,bothfeetofffloorLowerheadandfeetdown

Don’tbe(C)

2

2

4

2

2

4

4x

4x

1:10

Standing(V)

4x8

A

DoubleLegLift2/2

8

4x

1:26

Goback(PC)

4x8

A1

DoubleLegLift2/2–feetstayoffthefloor

8

4x

1:42

8x8

B

TwistCrunchCombo

ObliqueTwisttofront,frontKneeLiftCrunchuptocenter,bothfeetofffloorLowerheadandfeetdown

ObliqueTwisttoB,BKneeLift

Crunchuptocenter,bothfeetofffloorLowerheadandfeetdown

Don’tbe(C)

2

2

4

2

2

4

4x

4x

2:14

Oh(Br)

4x8

C

TransitiontoBridge

32

2:30

It'snot

4x8

Bridge-Singles

Rolldownonlast4cts

4

7x

C1

2:46

4x8

D

TriplePulseCrunch–reachfingerstoshins

8

4x

Don’tbe(C)

3:02

Justtired

4x8

D1

TriplePulseC-Crunch

8

4x

3:18

Justtired(Outro)

4x8

CrossCrawlfrontandB

4

8x

CXWORX23

MUSIC SEQUENCE/EXERCISE CTSREPS

1

Don'tBeSoHardOnYourself>3:37mins

KEYCOACHINGFOCUS:

Liftshoulderupandacross.Braceabstokeeplowerbackclosetotheflooraslegslower.

LAYER1(SETUP)

Fingertipstotemples

ObliqueTwisttothefront,center,andslowlyreset

Backshouldercomesupandacrosstowardsthefrontknee

OntheCrunch,slidetheribcagedowntowardthepelvis

Switchtotheback

Asyourlegslower,bracetheabstokeeplowerbacktowardthefloor

LAYER2

•

We’reusingourupperandlowerbodytoreallyengageourcore

GoforabigsqueezeinyourcoreShowmeyourchestasyourotate

•

•

©LesMillsInternationalLtd2016

DOUBLELEGLIFT

BRIDGE

TRIPLEPULSECRUNCH

TRIPLEPULSEC-CRUNCH

CROSSCRAWL

TWISTCRUNCHCOMBO

COACHING

Dansetupprecisioninthemovementpatternsfirst,thenencouragedtheclasstobringtheirattentiontotheirbodies:boththefeelinginthemusclesandunderstandinghowtoimproveexecutionofthemoves.Doingthiswillestablishafoundationofgreattechniqueforyourclass,helpingthemtounderstandhowtheycanadjusttheintensitytotailortheworkouttosuitthem.

WHY

Improvingcorestabilityreliesonmovementprecision.TheWarmuppre-conditionstheneuromuscularsystem,enablingustoachievethisprecisionthroughouttheclass.

2CORESTRENGTH1

TRACKFOCUS

MyparticipantswillunderstandhowtoachievethecorrectlevelfortheLegExtensionworkandenjoythechallengeswiththeHover.

0:00

(Intro)

1x8

A

SetupHover

8

0:04

Ohhh(V)

4x8

A

Hoveronknees

32

0:18

Anymore

4x8

A1

HoveronKneesw.ArmCircleL&R

16

2x

0:33

Gettingthrough(C)

8x8

A2

HoveronToesw.ArmCircleL&RCometokneesonlastrep

Option:Onknees

16

4x

1:03

(Instr)

4x8

A3

DoubleKneeDrop

Option:DoubleKneeLift

4

8x

1:19

8x8

ArmCircleSequence2xDoubleKneeDropArmCircleL

2xDoubleKneeDropArmCircleR

Option:Ontoesorknees

A4

8

8

8

8

2x

1:48

(Quiet)

2x8

Lieonback,platetoceiling,kneesoverhips

16

1:56

Ohhh(V)

8x8

B

O/HExtensionw.DoubleLegExtension

16

4x

2:26

Gettingthrough(C)

8x8

B1

O/HExtensionw.DoubleLegExtension

8

8x

2:56

(Instr)

4x8

B2

SingleLegExtensionfront&B

8

4x

3:11

8x8

B3

O/H&LegExtensionSequenceSingleLegExtensionfront&B

O/HExtensionw.DoubleLegExtension

8

8

4x

3:41

(Quiet)

1x8

SetupHover

8

3:45

Ohhh(V)

4x8

A

Hoveronkneesortoes

32

4:00

Lightsinmyeyes

8x8

A2

HoveronToesw.ArmCircleL&R

Option:Onknees

16

4x

4:30

(Instr)

4x8

A3

DoubleKneeDrop

4

8x

4:45

8x8

A4

ArmCircleSequenceOption:Onkneesortoes

32

2x

CXWORX23

MUSIC SEQUENCE/EXERCISE CTSREPS

2

PrayToGod>5:18mins

KEYCOACHINGFOCUS:

Absbracedtosupportlowerback

Keephipsandshouldersleveltothefloor

LAYER1(SETUP)

KEYCOACHINGFOCUS:

Backlongandstraight

Absbracedtosupportlowerback

LAYER1(SETUP)

Newmove:KneeDrop

Onyourtoeswego,downandup

Ifontheknees,youreverseitlightlytappingkneesdown

Braceyourabs

Ifyoucan’ttouchthefloor,itmeansyourhipsaretoohigh

(ArmCircleSequence)

Combination,DoubleKneeDropandArmCircle

Pressintothefloorfirmlywithyourhands

Keepthebacklongandstraighttostayinload

Keepthehipsandshoulderssquaretothefloor,that’syourchallenge

LAYER2

Ifyou’rerockingfromsidetoside,it’sOKtocomedowntothekneesandfocusonperfectform

We’veonlygot4blocksleft;Ichallengeyoutocomeuponyourtoes

Thinkaboutahotsurfaceunderneathyourknees…lighttap

Howmuchcanyou‘milk’outofthetimingformoretension?

•

•

•

•

•

•

•

•

•

•

Comeondown

ElbowsundershouldersKnucklestogether

LifthipstoshoulderlevelKneeship-widthapartBraceabs

KeepyourbacklongandstraightRight-handArmCircleslow

Left-handArmCircle

Asyoumovekeephipsandshouldersleveltothefloor

Ifyouneedto,scaledowntheintensitybydroppingtoyourkneesandfocusonyourtechniquetohelpyougetstronger

•

LEVELS

Takefeetwiderordroptokneestodecreaseintensity

HOVER

©LesMillsInternationalLtd2016

DOUBLEKNEEDROP/

ARMCIRCLESEQUENCE

HOVERW.ARMCIRCLE

COACHING

YourfocusintheHoverwithArmCircleistochallengethecorethroughperfecttimingandexecution.Reagan’sinitialfocusintheMasterclasswastosetuptheperfectHoverandcreateanawarenessofhowthatfelt,soeverybodywouldrememberthatfeelingthenexttimetheyperformit.

TheLegExtensionworkwillchallengeevenyourhardcoreparticipants.Lookatwho’sinfrontofyouandofferdifferentlevelstosuittheneedsofyourclass.Trycoachingwithaninternalfocussoyourparticipantsunderstandhowtheribcagestaysconnectedtothehipsasthearmsandlegsextend;thiswillgenerateawholenewsensationinthecore!Taketime,asReagandid,tocoachLayer2cuesofhowtoimproveexecution,buildingintensitythroughprecisionofmovement.

WHY

Ourcoremusclescontrolourtrunkpositionwhilewemoveourarmsandlegs.Keepingtheribsdowntowardthepelvisasweextendourarmsandlegshelpsustoimprovethismechanism,increasingourabilitytogenerateforceduringday-to-dayactivities.

2CORESTRENGTH1

CXWORX23

2

PrayToGod>continued

KEYCOACHINGFOCUS:

Braceabstokeeplower

Backpressedtowardsthefloor

LAYER1(SETUP)

•

•

•

•

•

•

•

•

QuicktransitionGrabyourplateLieonyourbackKneesabovehips

PlateaboveshouldersExtendarmsandlegsslowly

Outto45°andcomebacktoSetposition

Braceyourabstightlyasyouextendthelegstokeeplowerbackpressedtowardthefloor

Ifyourlowerbackislifting,trytappingthefeetto

•

thefloor

(SingleLegExtension)

Newmove:SingleLegExtension

Frontleg,backleg

Checkoutthelevels;youcantakethefeettothefloorandtoe-tapanytime.Whenyou’reready,comebacktotheworkout

(O/HArm&LegExtensionsequence)

Combination,2SingleExtensionsthenaDouble

Plateandlegsmoveout

Bracetightlyasyouextend

LAYER2

Asyouextendtheplateoutkeeptheribcagedowntowardthehips.Thatloadingwillincreasethestrengthofyourcoreandwillsliceanddicetheabs

Thatburningsensationisbuildingstrengthandshapingyourabs

LEVELS

Legslowerthan45degreestoincreaseintensity

Decreaseintensitybytakingtoestothefloor

©LesMillsInternationalLtd2016

O/HARMEXTENSIONW.DOUBLELEGEXTENSION/SINGLELEGEXTENSION/O/HARM+LEGEXTENSIONSEQUENCE

3

STANDINGSTRENGTH1

TRACKFOCUS

MyparticipantswillfeeltheircorereactingintheResistedLungesandwillfocusoncontroltoexecutetheSideLungeswell.

CXWORX23

MUSIC SEQUENCE/EXERCISE CTSREPS

0:00

(Intro)

4x8 SetupfeetwideforResistedSideLungeL

32

0:22

Standing(V)

2x8AResistedSideLungeL&Rw.PushF&B

4

4x

0:33

Groundbeneath(PC)

4x8A1TripleResistedSideLungeL&Rw.PushF&B

8

4x

0:54

HomeI’mcoming(C)

4x8A2ResistedSideLungeL&Rw.PushF&BtoLcorner

4

8x

1:16

I’mcominghome

4x8A3TripleResistedSideLungeL&Rw.PushF&BtoLcorner

8

4x

1:38

(Instr)

2x8 SetupfeetwideforResistedSideLungeR

16

1:49

IknowifI(V)

4x8AResistedSideLungeR&Lw.PushF&B

4

8x

2:11

Groundbeneath(PC)

4x8A1TripleResistedSideLungeR&Lw.PushF&B

8

4x

2:32

Home(C)

4x8A2ResistedSideLungeR&Lw.PushF&BtoRcorner

4

8x

2:54

I’mcominghome

4x8A3TripleResistedSideLungeR&Lw.PushF&BtoRcorner

8

4x

3:16

IknowifI(V)

2½x8 Pickupplate

20

3:30

I’mtired

4x8BSideLungew.PlateArcL&R

8

4x

3:51

Groundbeneath(PC)

2x8B1SideLungew.PlateArctoO/HL&R

8

2x

4:02

Home(C)

4x8B2SideLungew.PlateArc&KneeLiftL

4

8x

4:24

I’mcominghome

4x8B2SideLungew.PlateArc&KneeLiftR

4

8x

3

ComingHome>4:50mins

KEYCOACHINGFOCUS:

Keepchestlifted

Platestopsathipheighttokeeptheworkinyourcore

LAYER1(SETUP)

KEYCOACHINGFOCUS:

Chestlifted

Keephipsfacingforward/Twistfromthecenterofyourchest

LAYER1(SETUP)

Stepyourleftfootontheband

Bringthehandlestogether

Holdthefabricpartofthehandles

Handlestochest

Stepyourfeetwideapart

Braceyourabs

SideLunge,pressforwardandback

Anchoryourhipstothefrontandkeepthechestlifted

(TripleResistedSideLungew.PushF&B)

1,2,freeze

Focusistokeepthearmsstraightasyoupushandpull

Ifthearmsarenotstraight,taketheoption;droptheinsidehandletomaintaingoodtechnique

(TripleResistedSideLungew.Pushtocorner)

Let’sgoslowlytothediagonal

Hipsstaytothefrontandtherotationcomesfromthecenterofthechest

LAYER2

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Ifyoudon’thaveaplate,staywiththeband

Platetocollarbone,feetunderhipsBraceabs

LateralLungewithPlateArcDownandchangesidesAnchorhipstothefront

PlatestopsathipheightwithstraightarmsIfusingthetube,keeptensiononitChallengeistotakeplateoverhead

Keepchestlifted

Ifyou’veliftedtheplate,keepelbowsforwardofface

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•

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•

•

Rightsideonly

(SideLungew.PlateArc&KneeLift)

Down,liftandhold

Keepcontrolbytappingyourfootasyouroption

Bracethecoretostoptheplateathipheight

LAYER2

Pushofftheoutsidefootandpushdownoutofthefloor

Thecoreisworkingsuperhardnow

LEVELS

Decreaserangetodecreaseintensity

Decreaseintensitybyusingband

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•

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Checkin:isyourchestliftedandareyourarmss