2016 SCW Fitness Education 1

Transcription

1 2016 SCW Fitness Education 1

2 WATERinMOTION Statement Dive in and experience the newest wave in water exercise. Based on the principles of SCW Fitness Education s AQUATIC FUNDAMENTALS program, WATERinMOTION is a pre-choreographed, vertical exercise program that can meet the cardiovascular and muscular training needs of your participants in under an hour. TRACK TITLE ORIGINAL ARTIST* TYPE TIME 1 Confident Demi Lovato Warm Up 5:05 2 Wake Me Up Before You Go Go Wham! Linear 4:58 3 All The Way Timeflies Lateral Travel 4:59 4 I Know You Want Me (Calle Ocho) Pitbull Speed 4:56 5 Whip It! Lunchmoney Lewis Feat. Chloe Angelides Group 4:56 6 Invincible Kelly Clarkson Suspension 4:57 7 Saving My Life Gorgon City Feat. Romans Upper Body 4:43 8 Love Myself Hailee Steinfeld Lower Body 4:47 9 Da Ya Think I'm Sexy Rod Stewart Core 4:45 10 Just The Way You Are Bruno Mars Flexibility 5:10 11 Stand By You Pretenders Bonus (Flotation) 4:44 12 All I Want For Christmas Is You Mariah Carey Bonus 4:55 *Songs not performed by the original artist 2016 SCW Fitness Education 1

3 Changing the Tide in Water Exercise Eleven diverse segments, with a specific song track for each, will utilize fresh, yet simple movement patterns to invigorate participants regardless of age, skill or fitness level Instructors will learn to use every inch of the pool with well planned transitions and carefully organized sequencing for workouts you ve dreamed of, that are a cinch to integrate. Our experts pull them together and remove the need to analyze and prepare choreography, find the perfect music and prepare the structure of the class we leave you with room to focus on your students! Choreographer: Education Authors: Education Presenter: Music: Presenters: Pool Support: Support Team: Connie Warasila Connie Warasila Sara Kooperman, JD Yes! Fitness Music Chris Henry Minda Kjar Sara Kooperman, JD Cheri Kulp Maria Merentiti Bryan Miller Manuel Velazquez Sheryl Hatcher Deborah Hedden Nancy Foss April Oleksy Charles Plafcan Robin Taylor Pat Wilke Claudio Cornejo Shawn Hamilton 2016 SCW Fitness Education 3675 Commercial Avenue, Northbrook, IL The choreography, images, and DVD material contained herein are the exclusive property of SCW Fitness Education who reserves all rights to public performance, distribution and licensing. These materials are produced singularly for licensed facilities and certified presenters who maintain licensure and the right to present WATERinMOTION in their facilities by complying with the terms of the licensure and instructor agreements. Any unauthorized duplication, distribution, broadcasting, public performance, copying or re-recording of this audio and/or visual materials in any manner is strictly prohibited. Not for resale. Produced exclusively for Water in Motion by Yes! Fitness Music 2016 SCW Fitness Education 2

4 Abbreviation Key **Use the following, if needed, to decode the choreography notes listed on the following pages: OPP... Opposite B... Back ALT... Alternating DBL... Double CC... Cross Country SSD... Single Single Double L... Left TVL... Travel R... Right F... Forward JJ... Jumping Jack 2016 SCW Fitness Education 3

5 About WATERinMOTION WATERinMOTION stays true to the fundamentals of aquatic fitness while incorporating choreography that is unique and pre-formatted to specifically match water tempo music. Even instructors find these more challenging tracks refreshing. The difference between WATERinMOTION and other aqua fitness classes are innumerable. The integrity of this program, however, is maintained and respected over time with each new movement installment. WATERinMOTION is at once similar to and different with from any other aqua class you have ever experience and it is renewed 4 times a year in licensed facilities! Intelligent, ingenious movement prescribed to inspiring music frees instructors to integrate WATERinMOTION seamlessly and reach innumerable audiences SCW Fitness Education 4

6 Track # 1 Track Focus Warm - up Track Length 5:03 Song Title Confident BPM 136 Intro 2 x 8 Run 16 R TRIPLE RUN 0:16 A Verse 1 4 x 8 Run x3/hold (Arms: chest press on 3 ) 16 RL It s time for me to take Run Run push 0:44 B Chorus 1 1 x 8 HALF PENDULUM Half Pendulum/jog x3, Half Pendulum/run x2 1 R So you say I m Half pendulum 3 times and run 2 1 x 8 Half Pendulum/jog x3, Half Pendulum/run x2 1 L Mind, you ve had me 1 x 8 Half Pendulum/jog x3, Half Pendulum/run x2 1 R What s wrong with Watch the arms 1 x 8 Half Pendulum/jog x3, Half Pendulum/run x2 1 L What s wrong with Run run & switch 1:12 C Bridge 1 1 x 8 ROCK 3 Rocking Horse x3 (R DIAG), JJ (F) 1 R Uh-huh 3 rocking horses and a jumping jack 1 x 8 Rocking Horse x3 (L DIAG), JJ (F) 1 L 4 of these 1 x 8 Rocking Horse x3 (R DIAG), JJ (F) 1 R So you say I m Do it again, go right 1 x 8 Rocking Horse x3 (L DIAG), JJ (F) 1 L Let s go left 1:40 A Verse 2 4 x 8 TRIPLE RUN 1 RL It s time to get Run run push, 16 2:08 B Chorus 2 4 x 8 HALF PENDULUM 1 RL So you say I m Half Pendulum, fist 2:37 C Bridge 2 4 x 8 ROCK 3 1 RL Uh-huh 3 rocking horses 3:05 A Verse 3 4 x 8 TRIPLE RUN 1 RL It s time for me to take Run run push 3:33 B Chorus 3 4 x 8 HALF PENDULUM 1 RL So you say I m Half pendulum 4:01 C Bridge 3 4 x 8 ROCK 3 1 RL Uh-huh Rock to the corner 4:30 B Chorus 4 4 x 8 HALF PENDULUM 1 RL So you say I m Finish w/ pendulum Finish 1 x 1 Land wide V1 C1 B1 V2 C2 B2 V3 C3 B3 C4 Trainer s Tip: REMEMBER this is a warm-up so keeping your range of motion (ROM) under control, especially on the Half Pendulum. Lift your knees high on the Run. Since Run is a short lever move it is safe to work your natural ROM. Your ROM on the Jack in the Bridge (Blue section) should also be controlled considering it is a long lever move. As the track progresses, cue your students to increase their ROM within a comfortable range SCW Fitness Education 5

7 Track # 2 Track Focus Linear: forward/backward Track Length 4:57 Song Title Wake Me Up BPM 140 Intro 2 x 8 Jog 16 R 0:16 A Verse 1 1 x 8 JITTERBUG DBL Jog, DBL Jog, rock B/F, run x3 1 R You put the boom Double jog 2, rock back & front, run 3 1 x 8 DBL Jog, DBL Jog, rock B/F, run x3 1 L Jitterbug into my 1 x 8 DBL Jog, DBL Jog, rock B/F, run x3 1 R Something Let s go, up 2 1 x 8 DBL Jog, DBL Jog, rock B/F, run x3 1 L Left me sleeping 1 more time KICK IT UP 0:42 B Chorus 1 1 x 8 Kick, TVL F (Arms: V up) 8 R Wake me up before Kick it up, forward 1 x 8 Kick B, TVL B 8 R Wake me up before Take it back, push 1 x 8 Kick, TVL F (Arms: V up) 8 R Wake me up before Change direction 1 x 8 Kick B, TVL B 8 R Wake me up before Move away 1:10 C Bridge 1 4 x 8 CROSS COUNTRY CC 32 R Tonight, I wanna Ski, start low, stronger, more 1:37 A Verse 2 4 x 8 JITTERBUG 1 RL You take the gray Jitterbug Jog, rock 2:04 B Chorus 2 4 x 8 KICK IT UP 1 R Wake me up before Get ready to travel 2:33 C Bridge 2 4 x 8 CROSS COUNTRY 1 RL Tonight, I wanna hit Ski, start easy 3:00 A Verse 3 4 x 8 JITTERBUG 1 RL You put the boom Jitterbug Jog 3:27 B Chorus 3 4 x 8 KICK IT UP 1 R Wake me up before Wake me up, forward 3:55 C Bridge 3 4 x 8 CROSS COUNTRY 1 RL Tonight, I wanna hit Ski, propel out 4:22 B Chorus 4 4 x 8 KICK IT UP 1 R Wake me up before One more set of kicks Finish 1 x 1 Land wide, arms up V1 C1 B1 V2 C2 B2 V3 C3 B3 C4 Trainer s Tip: The complex move in this track happens right at the beginning. Everything else is simpler. Take a brief moment before the beginning of this track to introduce this complex move. You can say that it is Jitterbug inspired and those that know the Jitterbug may be able to execute it quickly. This movement combo is all short-lever. So while it may be complex in design it is less challenging on the heart and lungs. The other movement blocks are long-lever, so use those two blocks to increase heart and breath-rate SCW Fitness Education 6

8 Track # 3 Track Focus Lateral Travel Track Length 4:57 Song Title All the Way BPM 140 Intro 2 x 8 JJ 8 JACK JUMP SIDE 0:16 A Verse 1 4 x 8 JJ (ALT jumping together R&L) 16 R The first time I saw Jack, jump pull side SIDE KARATE 0:42 B Chorus 1 2 x 8 ALT Chamber/ Karate Kick side 8 R Hey hey hey Chamber karate kick 2 x 8 ALT Karate Kick fast 16 R Hey hey hey Faster 1:09 C Bridge 1 1 x 8 RUN WIDE Run wide x8, Run x8 1 R Instrumental Run wide for 8, inside 1 x 8 Run wide x8, Rocket x4 1 R Run wide, 4 rockets 1 x 8 Run wide x8, Run x8 1 R Run wide, take it in 1 x 8 Run wide x8, Rocket x4 1 R Run wide, 4 rockets 1:37 A Verse 2 4 x 8 JACK JUMP SIDE 1 R I know you hold back Jack jump out 2:05 B Chorus 2 4 x 8 SIDE KARATE 1 R Hey hey hey Karate Kick 2:33 C Bridge 2 4 x 8 RUN WIDE 1 R Instrumental Run wide all the way 3:00 A Verse 3 4 x 8 JACK JUMP SIDE 1 R The first time I saw Jack jump side, pull 3:27 B Chorus 3 4 x 8 SIDE KARATE 1 R Hey hey hey Karate, chamber first 3:54 C Bridge 3 4 x 8 RUN WIDE 1 R Instrumental Run wide, hit it 4:22 C Bridge 4 4 x 8 RUN WIDE 1 R Hey hey hey Go again, run Finish 1 x 1 Land wide, arms down at sides V1 C1 B1 V2 C2 B2 V3 C3 B3 B4 Trainer s Tip: On the first block (Verse) focus on adductor engagement. On the second block (Chorus) focus on gluteal activation. On the third block (Bridge), put it all together SCW Fitness Education 7

9 Track # 4 Track Focus Speed Track Length 4:56 Song Title I Know You Want Me BPM 140 0:15 A Chorus 1 Intro 2 x 8 Kick 16 R 4 x 8 0:42 B Verse 1 4 x 8 1:10 C Bridge 1 4 x 8 FAST RUMBA KICK ALT Kick out DIAG, Run x2 16 R I know you want me Kick 1, run 2 CURL LEAP Leap Heel TVL F x4, Run heel TVL B x8 (Arms: Breast stroke on Leap Heel) SLOW QUICK QUICK JACKS JJ (Slow/Fast/Fast) (Arms: Shoulder level Triceps Press/ Biceps Curl) 4 R 6 to the clock, on my way to the top Big leaps to the front, run back 16 Baby you can get it Slow quick quick jacks 1:37 A Chorus 2 4 x 8 FAST RUMBA KICK 1 R I know you want me Leg out, run run 2:04 B Verse 2 4 x 8 CURL LEAP 1 R Mami got a 4 Leaps and runs 2:31 C Bridge 2 4 x 8 SLOW QUICK QUICK JACKS 1 Baby you can get it Slow quick quick 3:00 A Chorus 3 4 x 8 FAST RUMBA KICK 1 R I know you want me Kick and run 2 3:26 B Verse 3 4 x 8 CURL LEAP 1 R 6 to the clock, on my Leaps to the front 3:54 C Bridge 3 4 x 8 SLOW QUICK QUICK JACKS 1 Baby you can get it Slow quick quick 4:21 B Chorus 4 4 x 8 FAST RUMBA KICK 1 R I know you want me Flick and run Finish 1 x 1 Land wide C1 V1 B1 C2 V2 B2 C3 V3 B3 C4 Trainer s Tip: The Chorus and Bridge blocks of this track use a Rumba rhythm that is defined by the SLOW QUICK QUICK pattern. It lends us the perfect platform for speed training. Make your movements on the CURL LEAP extra big to emphasize power and vertical acceleration SCW Fitness Education 8

10 Track # 5 Track Focus Group Track Length 4:56 Song Title Whip It BPM 140 Intro 2 x 8 JJ 8 0:15 A Verse 1 2 x 8 2 JACKS 2 SKIS 2 jacks, 2 cross country JJ x2, CC x4 2 R 1, 2, 3, 4 2 x 8 Land speed: JJ x2, CC x4 4 R Whip it real good Land speed, shuffle 0:42 B Bridge 1 4 x 8 SHOOT & RUN AWAY Shoot Jump x1, Run ½ turn &TVL away x12 Shoot Jump x1, Run ½ turn &TVL together x12 (Arms: Basketball dribbles R x4/l x4) 1:09 C Chorus 1 4 x 8 PARTNER JACKS JJ (Arms: chest press x2, Rotating sweeps x2) 2 R Bounce Shoot and run away Shoot, run together 16 R We can go all night Chest press jack 1:37 A Verse 2 4 x 8 ONE JACK ONE SKI 1 R Call my phone Jacks&cross country 2:05 B Bridge 2 4 x 8 SHOOT & RUN AWAY 1 R Bounce Shoot and run away 2:32 C Chorus 2 4 x 8 PARTNER JACKS 1 R We can go all night Jack chest press 2:59 A Verse 3 4 x 8 ONE JACK ONE SKI 1 R Get low Jacks&cross country 3:27 B Bridge 3 4 x 8 SHOOT & RUN AWAY 1 R Bounce Shoot and run away 3:54 C Chorus 3 4 x 8 PARTNER JACKS 1 R We can go all night Jack chest press 4:22 B Chorus 4 4 x 8 PARTNER JACKS 1 R We can go all night Let s do it again Finish 1 x 1 Jack out, hands F V1 B1 C1 V2 B2 C2 V3 B3 C3 C4 Trainer s Tip: The 2-line formation in this track offers increased turbulence that can challenge your students to engage more core musculature. While the video portrays the Chorus block with partners touching hands, you may opt to just have the partners close to each other without touching. Creating turbulence between the two lines is really the goal of the Partner Jacks block SCW Fitness Education 9

11 Track # 6 Track Focus Suspension Track Length 4:54 Song Title Invincible BPM 140 Intro 2 x 8 Neutral JJ 8 0:15 A Verse 1 4 x 8 0:42 B Bridge 1 4 x 8 1:09 C Chorus 1 4 x 8 KICK WIDE V-kick, adduct, tuck, touch down 8 You know I was TUCK & FRONT Tuck, legs kick, abduct, touch down 8 I was running from an INVINCIBLE JACK Neutral JJ x2, ALT Karate Kick side x4 (Arms: V up, in, muscle pose, in) 4 R Now I am invincible V together tuck touch Reverse, tuck extend 1:37 A Verse 2 4 x 8 KICK WIDE 1 Now I am a warrior V kick close 2:05 B Bridge 2 4 x 8 TUCK & FRONT 1 I was running from an Let s reverse it Neutral JJ v-arms, muscle arms, karate side 4 2:32 C Chorus 2 4 x 8 INVINCIBLE JACK 1 R Now I am invincible Invincible combo 2:59 A Verse 3 4 x 8 KICK WIDE 1 You know I was V kick, in, tuck 3:27 B Bridge 3 4 x 8 TUCK & FRONT 1 I was running from an Tuck kick front 3:54 C Chorus 3 4 x 8 INVINCIBLE JACK 1 R Now I am invincible Invincible jacks 4:22 B Chorus 4 4 x 8 INVINCIBLE JACK 1 R Now I am invincible Again, jacks Finish 1 x 1 Muscle pose, land wide V1 B1 C1 V2 B2 C2 V3 B3 C3 C4 Trainer s Tip: This entire track should be performed with your body low in the water (Neutral Position). Lower down enough so that your shoulders are under the water and the water s surface is at the neck. Encourage your students to stay in the shallow area and simply lower their body down, as opposed to moving to deeper water. Deeper water will deter your students from using full ROM and being able to re-anchor their feet to the bottom SCW Fitness Education 10

12 Track # 7 Equipment Noodle Track Focus Upper Body Track Length 4:41 Song Title Saving My Life BPM 132 Intro 2 x 8 Wide stance, noodle in hands TRICEPS PRESS 0:15 A Verse 1 1 x 8 Triceps press down 8 Do you feel like a tear Triceps press down 1 x 8 Triceps press down, R 8 R Is it hard to get up Just the right hand 1 x 8 Triceps press down, L 8 L Do they tell you to Switch hands 1 x 8 Triceps press down 8 If you re scared Back to double hands SUPERMAN PULL DOWN 0:45 B Bridge 1 2 x 8 Arms sweep down/up (Warrior 3 position) 8 R Save all of your Superman sweeps 2 x 8 Arms sweep down/up (Warrior 3 position) 8 L Oh oh oh oh oh Switch legs 1:13 C Chorus 1 2 x 8 PUSH UPS Chest press up/down, lunge 16 Instrumental Push up, start with a lunge, option to plank 2 x 8 Chest press up/down, plank, SUSP opt. 16 Saving my life Progress to suspend 1:42 A Verse 2 4 x 8 TRICEPS PRESS 1 RL Are you stuck Stand triceps push 2:11 B Bridge 2 4 x 8 SUPERMAN PULL DOWN 1 RL Save all of your Superman sweeps 2:40 C Chorus 2 4 x 8 PUSH UPS 1 Instrumental, Saving Push ups strong 3:10 A Verse 3 4 x 8 TRICEPS PRESS 1 RL Do you feel like a tear Back to the triceps 3:39 B Bridge 3 4 x 8 SUPERMAN PULL DOWN 1 RL Save all of your Superman sweeps 4:08 C Chorus 3 4 x 8 PUSH UPS 1 Instrumental, Saving Plank and push up Finish 1 x 1 Stand up, press noodle down V1 B1 C1 V2 B2 C2 V3 B3 C3 Trainer s Tip: Emphasize muscle usage throughout this track. Educate your students about which muscles do what work. For the Triceps Press, cue squeeze your elbows to your sides to set your students up for success. A prone position for the Superman Pull Down is important, in order to stimulate the Lats (latissimus dorsi) during the arm sweep down. Also, analyze your students alignment during the Push Ups to ensure that the chest muscles are doing the work. A good alignment cue would be, Press the noodle towards the pool bottom, under your chest SCW Fitness Education 11

13 Track # 8 Equipment Noodle Track Focus Lower Body Track Length 4:45 Song Title Love Myself BPM 132 Intro 2 x 8 Position noodle around back 0:15 A Verse 1 1 x 8 HIGH FLICK KICK Flick kick, sweep down 4 R When I get chills at Kick and pull down 1 x 8 Flick kick, land speed 8 R Know how to satisfy Faster 1 x 8 Flick kick, sweep down 4 L Pictures in my miind Other side, slow first 1 x 8 Flick kick, land speed 8 L I know how to scream Faster, low 0:44 B Chorus 1 4 x 8 V-SIT SLOW 1 FAST 2 V-sit out/cross x1, out/cross land speed x2 8 Gonna love myself V-sit, slow and 2 criss cross 1:14 C Bridge 1 1 x 8 BICYCLE Seated hamstring curl 8 R I love, love Bicycle slow 1 x 8 Seated hamstring curl, land speed 16 R I love, love Faster 1 x 8 Seated hamstring curl, land speed, gradually pull legs under to neutral position 16 R (instrumental) Transition to lower legs 1 x 8 Neutral run heel, land speed 16 R Run heel 1:43 A Verse 2 4 x 8 HIGH FLICK KICK 1 RL I ll take it nice & slow High flick kick 2:12 B Chorus 2 4 x 8 V-SIT SLOW 1 FAST 2 1 Love myself V-sit 2:41 C Bridge 2 4 x 8 BICYCLE 1 R I love, love Now we bike 3:10 A Verse 3 4 x 8 HIGH FLICK KICK 1 RL When I get chills at High kick 3:39 B Chorus 3 4 x 8 V-SIT SLOW 1 FAST 2 1 Love myself V-sit 4:08 C Bridge 3 4 x 8 BICYCLE 1 R I love, love Big wheel biking Finish 1 x 1 Stand V1 C1 B1 V2 C2 B2 V3 C3 B3 Trainer s Tip: Verbally cue muscle usage. During the HIGH FLICK KICK refer to the quads and hamstrings. During the V-SIT SLOW 1 FAST 2 refer to the buttocks (gluteus medius and minimus) and inner thighs. During the BICYCLE, refer to the hamstrings. Also educate your students about using their core muscles to help stabilize their body while the legs do the moving work SCW Fitness Education 12

14 Track # 9 Equipment Noodle Track Focus Muscle 3 (Core) Track Length 4:43 Song Title Da Ya Think I m Sexy BPM 132 Intro 2 x 8 Keep noodle around back HORSESHOE CRUNCH 0:15 A Verse 1 4 x 8 Tuck knees to chest/touch down Horseshoe crunch, knees tuck up, arms down 16 He s acting shy (Arms: hands towards feet) DOUBLE SHOOT 0:44 B Chorus 1 4 x 8 ALT SUSP shoot through, tuck, Tuck shoot through 2 to the side 8 R If you want my body shoot DOUBLE LEG BOX DBL leg lift F, Slide straight legs together 1:14 C Bridge 1 4 x 8 Abduct straight legs, Push straight legs down to touch, 8 Instrumental Double box, Lift slide out, press down, slide in 1:43 A Verse 2 4 x 8 HORSESHOE CRUNCH 1 Lay awake at dawn Horseshoe crunch 2:12 B Chorus 2 4 x 8 DOUBLE SHOOT 1 R If you want my body Two shoot through 2:41 C Bridge 2 4 x 8 DOUBLE LEG BOX 1 instrumental 3:10 A Verse 3 4 x 8 HORSESHOE CRUNCH 1 This heart beats like Horseshoe crunch 3:39 B Chorus 3 4 x 8 DOUBLE SHOOT 1 R If you want my body Shoot through 4:08 C Bridge 3 4 x 8 DOUBLE LEG BOX 1 instrumental Double box, lift open Finish 1 x 1 Tuck V1 C1 B1 V2 C2 B2 V3 C3 B3 Trainer s Tip: Cue your students to initiate all of these moves from the core first by pre-contracting their abdominal muscles. While the HORSESHOE CRUNCH and the DOUBLE SHOOT involve concentric contractions of the core muscles, the DOUBLE LEG BOX actually uses the core as a stabilizer (Isometric contraction). Teach your students about these different ways to use the core and how a strong core enables strong activities of daily living SCW Fitness Education 13

15 Track # 10 Track Focus Flexibility Training Track Length 3:57 Song Title Just the Way You Are BPM n/a Intro 2 x 8 Sweep arms open/closed 4 Open and close 0:18 A Verse 1 1 x 8 STRAIGHT LEG LIFT Sweep R leg up to Hamstring stretch (Foot: point/flex) 1 R Her eyes Point and flex the foot, lift up 1 x 8 Hold knee in, straighten, rotate upper body 1 R Her hair, her hair Bend the knee, rotate 1 x 8 Sweep L leg up to Hamstring stretch (Foot: point/flex) 1 L I know, I know Other leg, lift, point flex 1 x 8 Hold knee in, straighten, rotate upper body 1 L But every time Bend knee, extend 0:54 B Chorus 1 1 x 8 SWEEP OPEN Wide stance, arms open/close x2, hug knee (chest/back stretch) 1 When I see your face Open and close arms, knee to chest 1 x 8 Quad stretch x4, Dancer pose x4 1 R Cause you re Push leg back for quad stretch 1 x 8 Wide stance, arms open/close x2, hug knee (chest/back stretch) 1 And when you smile Open and close, left knee 1 x 8 Quad stretch x4, Dancer pose x4 1 L Cause girl you re Quad stretch back FLOATING TRIANGLE 1:29 C Bridge 1 1 x 8 Lift R knee side, Extend knee side, hold under calf/thigh 1 R The way you are Knee to chest, open wide, floating triangle 1 x 8 L arm reach up and over 1 R Girl you re amazing Reach up and over 1 x 8 Lift L knee side, hold knee cap, Extend knee side, hold under calf/thigh 1 L When I see your face Other side 1 x 8 R arm reach up and over 1 L Cause girl you re Breathe up, sink over 2:04 A Verse 2 4 x 8 STRAIGHT LEG LIFT 1 RL Her lips, her lips Point and flex right 2:38 B Chorus 2 4 x 8 SWEEP OPEN 1 RL When I see your face Open and close arms 3:15 C Bridge 2 4 x 8 FLOATING TRIANGLE 1 RL The way you are Leg side, floating up 3:51 A Verse 3 4 x 8 STRAIGHT LEG LIFT 1 RL Her eyes, her eyes Point and flex, lift up 4:24 B Chorus 3 4 x 8 SWEEP OPEN 1 RL When I see your face Open the chest Finish 1 x 1 Stand wide, arms sweep open V1 C1 B1 V2 C2 B2 V3 C3 Trainer s Tip: During the first block, STRAIGHT LEG LIFT, cue students to align the spine upright prior to rotating through the upper spine. During the second block, SWEEP OPEN, encourage upright posture, knee alignment down and back and give them the option to not hold their foot in back if it bothers their knee. During the FLOATING TRIANGLE, emphasize upright posture again and proper alignment of the lifted-leg knee (upward) SCW Fitness Education 14

16 Track # BONUS Track Focus Flotation (insert after Track 6) Track Length 4:42 Song Title I ll Stand By You BPM 132 Song Part Phrase Movement Reps Lead Music Cue Verbal Cue Intro 2 x 8 Noodle behind back, under arms, CC SUSP 16 R TRIPLE CROSS COUNTRY 0:15 A Verse 1 SUSP CC face R x3, tuck center 1 x 8 SUSP CC face L x3, tuck center 4 RL Girl, why you look so sad Ski, face window, tuck and turn. 0:44 B Chorus 1 SUSPENDED JACK 1 x 8 SUSP JJ slow 4 When the night falls on Suspended Jack 1 x 8 SUSP ½ JJ (ALT RL) 8 R Nothing you confess Karate kick 1 x 8 SUSP JJ slow 4 I ll stand by you Suspended jack 1 x 8 SUSP ½ JJ (ALT RL) 8 R Hurt you Half jack TRIPLE KICK 1:13 C Bridge 1 Seated kick x3 4 x 8 (Slow quick quick) 16 R instrumental Kick, slow quick quick 1:42 A Verse 2 4 x 8 TRIPLE CROSS COUNTRY 1 RL So If you re mad get mad Back to the window, ski 2:11 B Chorus 2 4 x 8 SUSPENDED JACK 1 R When you re standing at Suspended Jack 2:41 C Bridge 2 4 x 8 TRIPLE KICK 1 R instrumental Triple kick 3:09 A Verse 3 4 x 8 TRIPLE CROSS COUNTRY 1 RL Girl, why you look so sad Turn and ski 3:38 B Chorus 3 4 x 8 SUSPENDED JACK 1 R When the night falls on Suspended Jack 4:07 C Bridge 3 4 x 8 TRIPLE KICK 1 R instrumental Last set of kicks Finish 1 x 1 Hold the kick V1 C1 B1 V2 C2 B2 V3 C3 B3 Trainer s Tip: Considering that this whole track is performed in flotation, students could move to deeper water if preferred. Try to perform and cue your students to push both legs directly to the side on the SUSPENDED JACK. Use the buttocks muscles and not so much the hip flexors. The TRIPLE KICK uses the Rumba-inspired rhythm used in the Speed track. Refer back to that movement to create cohesive movement plan SCW Fitness Education 15

17 Track # Alternative Holiday for #3 Track Focus Lateral Travel Track Length 4:57 Song Title All I Want For Christmas Is You BPM 140 Intro 2 x 8 JJ 8 0:16 A Verse 1 4 x 8 JACK JUMP SIDE I don t way a lot JJ (ALT jumping together R&L) 16 R Jack, jump pull side 0:42 B Chorus 1 2 x 8 SIDE KARATE I just want you for my Chamber/ALT Karate Kick side 8 R Chamber karate kick 2 x 8 ALT Karate Kick fast 16 R You Faster 1:09 C Bridge 1 1 x 8 RUN WIDE Instrumental Run wide x8, Run x8 1 R Run wide for 8, inside 1 x 8 Run wide x8, Rocket x4 1 R Run wide, 4 rockets 1 x 8 Run wide x8, Run x8 1 R Run wide, take it in 1 x 8 Run wide x8, Rocket x4 1 R Run wide, 4 rockets 1:37 A Verse 2 4 x 8 JACK JUMP SIDE 1 R I won t ask for much Jack jump out 2:05 B Chorus 2 4 x 8 SIDE KARATE 1 R I just want you here Karate Kick 2:33 C Bridge 2 4 x 8 RUN WIDE 1 R Instrumental Run wide all the way 3:00 A Verse 3 4 x 8 JACK JUMP SIDE 1 R Ooh, baby Jack jump side, pull 3:27 B Chorus 3 4 x 8 SIDE KARATE 1 R I just want you for my Karate, chamber first 3:54 C Bridge 3 4 x 8 RUN WIDE 1 R Instrumental Run wide, hit it 4:22 C Chorus 4 4 x 8 RUN WIDE 1 R I just want you for my Go again, run Finish 1 x 1 Land wide, arms down at sides V1 C1 B1 V2 C2 B2 V3 C3 B3 B4 Trainer s Tip: On the first block (Verse) focus on adductor engagement. On the second block (Chorus) focus on gluteal activation. On the third block (Bridge), put it all together SCW Fitness Education 16

18 Music Credits WATERinMOTION Wave 28 WIM28 Yes! Fitness Music Songs Courtesy of: Confident ~ Written by: M. Sandberg, Kotecha, Lovato, Ilya ; Published by: Warner Chappell Music - Universal Music - Mxm Music Ab - Prescription Songs - Wolf Cousins - Ddlovato Music Wake Me Up Before You Go Go ~ Written by: G. Michael ; Published by: Sony Music Entertainment (Italy) Spa Ora All The Way ~ Written by: A. Benassi, Resnick, Bernstein, Shapiro, Judrin, Melki, Abrahart ; Published by: Cock An Ear Productions Sas - Warner Bros Music (Ascap) I Know You Want Me (Calle Ocho) ~ Written by: D. Seraphine, Wolinski, Fasano, M. Bosco, P. Gonella, A. Perez ; Published by: Balloon Head Music - Reverb - Pitbull Productions Inc., (A/M Sony Usa) - Big Elk Music Whip It! ~ Written by: G. Walter, Lewis, Andrews, Gottwald, Hindlin, Chancler, Cunningham, Angelides, Sibley ; Published by: Virginia Beach Music - Kasz Money Publishing - Prescription Songs Invincible ~ Written by: W. Felder, S. Furler, Mostyn, Shatkin ; Published by: Sony ATV Songs Llc Saving My Life ~ Written by: Robson, K. Gibbon, Romans ; Published by: Sony ATV Songs Llc - Kobalt Music - Stellar Songs Love Myself ~ Written by: Holter, M. Michaels, Larsson, Tranter, Fredriksson ; Published by: Warner Chappell Music - Wolf Cousins Da Ya Think I m Sexy ~ Written by: Appice, R. Stewart, D. Hitchings ; Published by: EMI April Music - Universal Music Just The Way You Are ~ Written by: J. Cain, Lawrence, Levine, Mars, F. Walton ; Published by: Art For Arts Sake Music - Music Of Windswept - Bughouse Stand By You ~ Written by: Hynde, Kelly, Steinberg ; Published by: April Music All I Want For Christmas Is You ~ Written by: Afanaseiff, Carey ; Published by: ATV Music Publ. - Sony Music 2016 SCW Fitness Education 3675 Commercial Avenue Northbrook, IL The choreography, images, and DVD material contained herein are the exclusive property of SCW Fitness Education who reserves all rights to public performance, distribution and licensing. These materials are produced singularly for licensed facilities and certified presenters who maintain licensure and the right to present WATERinMOTION in their facilities by complying with the terms of the licensure and instructor agreements. Any unauthorized duplication, distribution, broadcasting, public performance, copying or re-recording of this audio and/or visual materials in any manner is strictly prohibited. Not for resale. All Recordings Property of THE SAIFAM GROUP under license to Yes! Fitness Music 2016 SCW Fitness Education 17