COREBAR HIT RELEASE 22 PROGRAM OUTLINE
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1 COREBAR HIT RELEASE 22 PROGRAM OUTLINE PP= Pole Position: vertical bar hold that starts and finishes a Corebar workout HP= Home Position: the bar rests comfortably behind your middle back, holding the bar with both hands, elbows bent without stress or resistance FP= Front position: keep the bar to your chest, elbows down or horizontally from your shoulders SP= Shoulder Position: the bar rest comfortably on your shoulders, relax your arms Ext= Extended Bar: holding the bar with arms extended in front of your body or overhead AP= A-position: the bar is placed on the floor with the ends facing down (forming an A ) UP= U-position: the bar is placed on the floor with the ends facing up (forming an U ) Time codes for film in brackets Warm UP WARM UP 1 Spectrum (Say my name) (0:00) Focus on correct Corebar technique and posture. Gradually build the energy. EXERCISE Dip, squat, rotation, star, march rotation, side to side, double step and rotation Slow dip Dip Squat & Star Slow rotation Rotation Squat & Star Side to side Double step & Rotation WARM UP 2 Drinking from the Bottle (4:07) Focus on correct technique in the punches, increase the heart rate, getting ready for cardio incline 1 EXERCISE Double step & Rotation/Punch to the side, Step & Punch down, Step & Punch down Double step & Rotation Double step & Punch to the side Step & Punch down Side to side Step & Punch up (forward/backward movement) CARDIO INCLINE 1 CARDIO 1 Car Wash 99 (7:39) Fun and playful song. Big rotations, high kneelifts, energetic jumping. EXERCISE Kneelift & Rotation, jumping jumping,, criss cross Intro: Side to side Verse: Double step + kneelift & Rotation Chorus: Jumping jumping + (jumping jumping criss cross) CARDIO 2 Move to the Rhythm (10:22) Use the energy in the music, work down in the floor. Focus on correct technique when punching EXERCISE Double step Kneelift & Rotation/ Kneelift & Punch, linking jumps, jumping squat Theme 1: Double step Kneelift & Rotation Kneelift & Punch Theme 2: Linking jumps + jumping squat CARDIO 3 Everybody s free (to feel good) (13:30) Famous choreography with big rotations and high kneelifts. Have fun! EXERCISE Speed rotation, Kneelift & Rotation, single kneelift, Kneelift & Switch Intro: Speed rotations
2 Verse 1: Kneelift & Rotation Versee 2: Kneelift & Rotation (opposite side) Bridge 1: Speed rotation Bridge 2: Kneelift & Switch BOOST Shakedown (16:35) The tempo is low, so you really have time to go low on each skate! Dig deep, and get out that hardworkingface EXERCISE Low skating, Jumping squat, running Theme 1: Low skating Theme 2: Jumping squats forward + run backwards Same round twice ACTIVE RECOVERY ACTIVE RECOVERY EXERCISE CARDIO INCLINE 2 Revolution (18:07) SP/EXT Take your time, work on your balance, your posture and your lines. Squat, Star, leveler, windmill, dip, Star & Rotation Intro: March and surf Verse 1: Squat, Balance, star, leveler, star (two times each side) Chorus: Windmill both directions, Overhead dip both sides Bridge: Squat + Star & Rotation Verse 1: Squat, Balance, star, leveler, star (two times each side) Chorus: Windmill both directions, Overhead dip both sides CARDIO 4 Boneless (21:01) Create a square, use the music and build the choreography. EXERCISE Double step & Lunge, Step & Punch up, Step & Punch down, low skating, linking jumps Double step & lunge (add arms on lunge) + Side to side - all low impact at first Create a square; add one series of changes at a time. Use the energy changes in the music. Double step & lunge + Step & Punch up forwards/backwards Double step (high impact) & lunge + Step & Punch down forwards, Step & Punch up backwards Double step & lunge + Low skating forwards, linking jumps backwards CARDIO 5 Go back to your Mama (24:00) Fun, energetic and playful! Big rotations and high kneelifts EXERCISE Double step & Rotation, single kneelifts, Kneelift & Switch, speed rotation Intro: Speed rotation Verse 1: Double step & Rotation + 4 kneelifts Verse 2: Double step & Rotation + 4 kneelifts (start opposite direction) Bridge 1: Slow squat (get low) add speed rotation CARDIO 6 Let me clear my throat (27:50) Lots of energy, angry face, maximum power! Energetic movements and powerful punches! Use the energy in the music; make it exciting and the participants curious.. EXERCISE Jumping jumping Double punch to the side, Double step & Punch up Intro: Jumping jumping Theme 1: Jumping jumping + Double punch to the side (alternate right and left side) Theme 2: Double step & Punch up (gradually increase the energy add high impact and arms) BOOST Shakedown (30:57) Last Cardio BOOST! Give it your all! EXERCISE Low skating, Jumping squat, running Theme 1: Low skating
3 Theme 2: Jumping squats forward + run backwards Same round twice COOL DOWN COOL DOWN All of me (32:30) SP Decrease the heart rate and get ready for part two EXERCISE Here you can do as you like but keep it simple. Watch the film for inspiration. Typically exercises: walking and surfing, moving forward/backward/sideways CORE & STRENGTH EXERCISE 1 Lateral lunge and swing EXT More explosively executed = more challenging Inner knee is kept straight, chest up, naturally arched back. Place your weight on your outer foot. Quads, glutes, balance SERIES 1 (34:30) EXERCISE 2 Good morning SP/EXT 1 = SP down, extend arms when upper body leveled with the floor, raise up 2 = EXT throughout the exercise. Pull the bar towards your head in lower and upper position Slightly flexed knees, naturally arced back throughout the exercise. Hamstrings, lower and upper back BOOST (38:45) EXERCISE 3 EXERCISE 4 Lateral lunge and swing, leveler and star EXT The further you go to the side in star and the lower you go in the leveler, the more challenging it gets This is a step further from the first exercise: Lateral lunge Push up and turn 90 degrees leveler turn back 90 degrees directly into star Quads, glutes, back, waist, balance Kneeling dip with arm movement FP/EXT The further down you get, the harder is the exercise Extend your hips, push the upper one towards the ceiling. Stop In the lower position and alternate between extending and flexing your arms. Waist/Lateral ab muscles
4 SERIES 2 EXERCISE 5 Pushups U-position 1 = Knees on floor 2 = Extended knees down, flexed knees up 3 = Extended knees both down and up Chest over the bar, lower the chest all the way down to the bar Encourage the participants to starts with the toughest level possible for them. Chest, triceps, core EXERCISE 6 DESCRIPTION Plank to Sumo squat U-position EXT 1 = Jump in walk out 2 = Jump in and out Jump into a deep squat, knees and toes in the same direction, straight back, chest up, heels on the floor. Walk or jump back out to a plank. Glutes, quads, back, core EXERCISE 7 Jack knife Ext 1= Ext in front 2= Ext over head Keep feet and shoulder blades off the floor at all times
5 EXERCISE 8 EXERCISE 9 Straight ab muscles Side plank with arm movement AP, Ext 1 = Flexed lower knee 2 = Both knees extended Push your hip towards the ceiling, squared hips and shoulders, arm movement from floor to ceiling Lateral ab muscles, shoulder girdle Mermaid FP The further back you lean, the more challenging the exercise gets Sit on one hip, both knees bent and tucked under you. Rotate your body half way, so that your weight is on both of the pelvic bones while simultaneously extending your knees and lower your upper body towards the floor. To get to the other side, start the movement like you re supposed to do a log roll, but right after you start the movement you flex your hips/upper body and tuck your knees underneath you. Lateral and straight ab muscles BOOST (48:00) EXACTELY the same as the first Core & Strength Boost! It s the LAST Boost so GIVE IT YOUR ALL!!! Motivate the participants to start with the toughest levels possible for them. STRETCH STRETCH Glutes Hamstrings Hip flexors Lats Chest
COREBAR FIT RELEASE 27 PROGRAM OUTLINE
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
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