COREBAR FIT RELEASE 27 PROGRAM OUTLINE

Transcription

1 COREBAR FIT RELEASE 27 PROGRAM OUTLINE PP= Pole Position: vertical bar hold that starts a Corebar workout, plus helps when doing balance exercises HP= Home Position: the bar rests comfortably behind your middle back, elbows bent without stress or resistance, hands loosely around the ends FP= Front position: keep the bar close to your chest, elbows down, ends facing down SP= Shoulder Position: the bar rest comfortably on your shoulders, relax your arms Ext= Extended Position: holding the bar with arms extended in front of your body, overhead or in a punch AP= A-position: the bar is placed on the floor with the ends facing down UP= U-position: the bar is placed on the floor with the ends facing up L = Left R = Right Time codes for film in brackets Warm UP WARM UP 1 WARM UP 2 Love Runs Out (00:54) AP, UP, HP, SP Focus on correct corebar technique and posture. Knees and toes are pointing in the same direction while doing squats. Sumo Squat, Squat to stand, Step & Rotation, Squat & Dip, Squat & Rotation, Side lunge & Dip, Reversed Lunge & Rotation. Intro: Squat to Stand. Bar in AP (16 counts) Total counts 2 x 32 Squat to Stand. Bar in UP (8 counts) Total counts 2 x 32 Chorus1: Step & Rotation 2x 32 (Use the first 16 counts as transition into HP. Squat & Dip HP. 1 x 32 Squat & Rotation HP. 1 x 32 Step & Rotation 2 x 32 (Use the last 16 counts as transition from HP to SP) Side Lunge & Dip SP. 1 x 32 Reversed Lunge & Rotation SP. 1 x 32 Chorus3: Step & Rotation SP. 1 x 32 Outro: Transition from SP to FP Insomniak (04:20) FP, EXT Focus on correct corebar technique. Keep equal distance between ear and arm on both sides while doing standing dip. Bend your knees and keep an arched back while doing Step & Punch down. Step & Punch up, Step & Punch, Step & Punch down, Step & Rotation, Squat & overhead Dip 4 x Step & Punch up + 4 x Step & Punch FP/EXT. 32 counts/round =>2 rounds 4 xs Step & Punch up (forward/backward) + 4 x Step & Punch (front/back). 32 counts/round =>2 rounds 8 x Squat & Overhead dip EXT. 2 x 32 counts 4 x Step & Punch up (forward/backward) + 4 x Step & Rotation (front/back) 32 counts/round =>2 rounds 4 xs Step & Punch up (forward/backward) + 4 x Step & Punch down (front/back). 32 counts/round =>2 rounds. CARDIO INCLINE 1 CARDIO 1 Black Out (06:47) FP/EXT Notice how to gradually build the intensity in the shuffle & kneelift combination. Notice how to use non-verbal communication, with the bar, for shuffle. KEY Bar to chest. Make big rotations towards the knee. Elbows and bar ends are pointing in the same direction on the POINT punches. Keep shoulders low. Shuffle & Rotation + 4x kneelift, Squat & 4x Rotation Punch, Squat Jump. Intro: Chorus 1. Shuffle & Rotation + 4x kneelift L+R. 32 counts/round =>2 rounds Low Impact, no jumping. 2 x Squat & 4 x Rotation Punch. 16 counts/round =>4 rounds

2 Shuffle & Rotation + 4x kneelift L+R. 32 counts/round =>2 rounds. Add high impact. On the second round make bigger jumps. 2 x Squat & 4 x Rotation Punch. 16 counts/round =>2 rounds Jump Squat & 4x rotation Punch. 16 counts/round =>4 rounds Chorus 3: Shuffle & Rotation + 4x kneelift L+R. 32 counts/round =>2 rounds. High impact. CARDIO 2 A Cruel Angels Thesis (09:46) HP Notice how we switch from left to right leg after R1. Have fun and play with the mood of the song. KEY Last song before AR. Pull your elbow behind to make big rotations towards the knee. Emphasize big rotations in both low and high impact. POINT Speed Rotation, Kneelift & Rotation, Single Kneelift, Intro: March Kneelifts & Rotation (left knee 2x32) Chorus: 8 xkneelift (L+R x 2) high impact Speed rotations 32 counts 8xkneelift L+R 32 counts High impact Kneelifts & Rotation (right knee 2x32) 8 x Kneelifts (R+L x 2) high impact Speed rotations 32 counts Chorus 3: 8 x Kneelifts (R+L x 2) high impact ACTIVE RECOVERY ACTIVE RECOVERY Immortals (13:00) SP, EXT Gradually decrease the intensity. Knees and toes in the same direction in squats and lounges. Squat & Star, Wind mill, Reversed Lunge & Rotation, Leveler, 1x32 intro: march Verse 1 Squat & Star L+R x2 Windmill x4 Chorus 1 Reversed lunge & rotation + Leveler x2 left leg+ x2 right leg Verse 2 Same as in Verse 1 Chorus 2 Same as in Chorus 1 CARDIO INCLINE 2 CARDIO 3 Hello (15:41) FP

3 Notice how to use the energy changes in the music to vary the intensity. Bar to chest between every punch, pull the elbow behind you in punch to the side. Double Step + 3x Punch up & down, Double step+ 3x Punch up, Double Step + Punch up & down. 1x32 Intro Side Step R1: Double Step + 3x Punch Up & Down L+R. (32 counts/round => 3 rounds) Arms above the head on 3 rd round. Instrumental: Double Step + Side to Side (16 counts/round => 2 rounds) Double Step + 3 Punch Up L+R (16 counts/round =>4 rounds) Double Step + Punch Up & Rotation (16 counts/round =>2 rounds) R2: Double Step + Punch Up & Down (16 counts/round => 8 rounds) Arms above the head on the last 4 rounds. CARDIO 4 Emergency (18:34) HP Use the energy changes in the music to vary the intensity. Pull the elbow back. Open up your hips in the kneelift. March & Rotation, Shuffle, Kneelift. 1x32 Intro: March Chorus 1: Shuffle L+R (forward/backward) + March Rotation (front/back) (32 counts/round =>3 rounds) (bar down on shuffle round 1) Kneelift L+R 2x32 counts Shuffle L+R (forward/backward) + March Rotation (front/back) (32 counts/round =>3 rounds) (bar down on shuffle round 1) Kneelift L+R 2x32 counts Chorus 3: Shuffle L+R (forward/backward) + March Rotation (front/back) (32 counts/round =>3 rounds) (bar down on shuffle round 1) CARDIO 5 Beast (21:55) FP, EXT Use the energy changes in the music to vary the intensity. 2 intervals, of 45 seconds with high intensity. Between the intervals you have 1 min 15 seconds to prepare for the next. Give it your all. Keep the bar close to your chest. Imagine that you punch towards the sidewalls. Keep shoulders low. Jumping Jumping, Linking Jump, Low Skate, Double Step, Kneelift & Rotation (Punch) 1x32 Intro Jumping Jumping Linking Jump (forward/backward) + Low Skate L+R x2 (front/back) 32 counts/round =>3 rounds Double Step + Side to Side 16 counts/round =>2 rounds Double Step, Kneelift & Rotation x2 16 counts/round =>2 rounds Double Step, Kneelift & Punch x2 16 counts/round =>4 rounds (add jump on the 2 last rounds) Jumping Jumping (bar down, prepare for the last 45 seconds interval) Linking Jump (forward/backward) + Low Skate x2 (front/back) 32 counts/round =>3 rounds

4 CORE, STRENGTH & MOBILITY 1 Squat to Stand EXT, UP For a more challenging version: Sink deeper into the squat, and pull your chest closer towards the thighs in the standing position. Wide stands, open your hips, chest up. Knees and feet point in the same direction. Sink down as deep as you can. Place the bar in UP, arms on the inside of your legs. Extend your knees and pull the chest towards your thighs. Strength in the glutes and thighs. Mobility in the hips. Hamstrings. SERIES 1 25:58 2 Standing Dip (EXT) EXT For a modified version: place the bar on head. The further over to the side you dip, the more challenging the exercise gets. Equal distance between arms and head on both sides throughout the exercise. Soft knees, squared hips. 6-8 dips + 4 windmills. Continue for approx. 1,5 min. Use standing snake as transition into the next exercise. Dip: Waist/lateral ab muscles. 3 The Dancer PP 1: Standing upright (push the hips forward) 2: Lean your upper body forward, and lift the knee. 3: Lift your foot up as high as you can. Grab your foot form the inside with an externally rotated shoulder (watch the film closely). Lower your upper body as much as you can, while keeping the knee lifted. Maintain an arched back throughout the exercise. Chest up. Hip flexors, chest, hamstrings.

5 4 Striking Snake to Pyramid UP L1: Only push up and Pyramid L2: Add Curved back L3: Push up on toes Bar in UP directly under your chest. Braced core, and go all the way down. On the way up: extend your arms while arching your back and let your hips sink towards the floor. Keep shoulders low. Into pyramid: Extend your knees and let the heels sink towards the floor. Keep shoulders low. Mobility in the spine. Strength in your arms and chest SERIESERIES 2 36: time code for film) 5 6 Standing good morning with arm movement SP/EXT 1: Start in SP. 2: Start in EXT. The more horizontal your back gets, the more challenging the exercise becomes. Slightly bent knees, naturally arched back, chest up. Lean your upper bode forward, extend end bend your arms. Shoulders low. Back muscles, hamstrings. Seated overhead hipflexor stretch UP/AP/EXT L1: Bar in A-position L2: Bar over head Start in a plank position. Pull one knee towards the bar and rotate your hip externally. Place the bar in AP, lift your chest and let the hip sink towards the floor. Hipflexors. Shoulders and chest (if bar in EXT)

6 7 Boat & Rotation EXT/FP/SP 1: FP 2: EXT 3: SP Maintain a curved back throughout the exercise. Rotations from the core. Spend approx. 30 seconds on sitting snake as transition to next exercise. Ab muscles, straight and lateral. SERIES 3 45:13 8 Supine arm and leg drop. EXT 1: One leg 2: Both legs 3: Lift your head and upper back off the floor. Braced core, drop leg and arms towards the floor in opposite directions. The further down towards the floor your leg and arms drop, the more challenging the exercise will become. Straight ab muscles. 9 Back stretch EXT 1: Halfway rolled back 2: Roll all the way back (with caution) Place bar under your feet. Keep shoulders low. Extend your knees and roll back. Important: Only do level 2 if level 1 feels comfortable. When coming out of the stretch, flex your knees and move slowly. Hamstrings, back muscles.

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