03 Wish You Well.mp3
04 Drop That Low (When I Dip).mp3
05 Falling In Love (SOS).mp3
06 Hey Ya.mp3
B4 Smooth Operator (Matt Watkins Remix).mp3
B6 Keep On Lovin’.mp3
when the question is asked: Have I nailed this?
The answer is “I have now…“
With an extended Warm-Up using fun rhythm
changes including oblique leg kicks, this sets
the tone early on and is echoed later on in the
workout with a deeper form of intensity and
Exercises that both stimulate the test of stability
and ultimate core strength are thrown at us
multiple times within the workout. This increases
the opportunity for results as well as mastering
this style of core training.
A standout move in this release has to be in the
combination of both Tracks 3 and 4.
Moving with the Resisted Rainbow into a new
innovative Deadlift with the band wrapped
around the thighs is fun, effective and feels great.
The lyrics of Hey Ya in Track 6 challenge the
timing and feel of each exercise. Moving slowly
then fast never felt so good until now.
01. RUN 4:17 mins
TECHNIQUE & COACHING
Focus on bringing your participants into the
correct position from the very beginning of the
track. They should feel how the abdominal brace
will help keep their lower back towards the floor
as they move. The tempo and choreography
progresses into engaging Leg Drops and Single
Leg Lifts slow and fast to match the timing
and pace of the music. Your coaching role is to
prepare your participants for the workout ahead,
both physically and mentally.
DOUBLE LEG LIFT
KEY COACHING FOCUS
Brace abs to press lower back towards the
• Arms at sides, palms up
• Feet on floor
• Relax shoulders
• Knees directly over hips when lifting up
• Lower back pressed towards the floor
• Gently draw belly button in and brace abs
to hold this position
• Toes tap lightly