actic core volume 17 save tonight april - june 2017 · 11. tonight i’m your dj – ida corr,...

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Actic Core

Volume 17

“Save tonight”

April - June 2017

Choreographer:

Sofia Harre-Wallén. Actic Academy

Video presenters:

Sandra Lindulf, Actic Halmstad Emma Bjarned, Actic Kompassen/Actic Academy



Actic Core Set position Throughout the class it is important that both you and your participants keep a good posture. Everyone is built differently, so remember that a good posture will always look different depending on whom you have in front of you. To achieve a good set position there are five points to look at and keep in mind. 1. Standing hip width apart, feet are pointing forward or slightly out. 2. Knees are directed in the same angle as the feet and they are soft, or slightly bent. 3. Hip is placed over the knees with a slight tip backwards to able core activation. 4. Shoulders are down and slightly rolled back with activation between the shoulder blades. 5. Ears are located above the shoulders to keep the spine long and well placed.

Core activation Actic Core is a class with focus on the core muscles. This means they need to be activated during the whole class. To activate your core muscles first stand in set position. Then say the letter “S” or cough. You will feel you stomach tensing and bracing. Try to hold this bracing while breathing deeply. This is you core activation. It will be used in all following exercises.

Core strength vs. Core stability Actic Core is a class that focuses on both core strength and core stability. Core Strength: All exercises with a motion in the core are focusing on strength. For example flexing, extending, rotating and tilting the core. These movements are training the muscles dynamically, contracting the muscles to achieve a motion. Core Stability: Exercises that have no movement in the core, but still work as core exercises have focus on stability. These exercises are often more difficult to perform correctly and explain to our participants, although they are very often the exercises our participants need to focus on. The basis of stability exercises is to keep a set position and braced core in different body positions that provoke and challenge the stability muscles. Different body positions are for example planking, lying on your back, four point position, standing, etc. Arms and legs are commonly used to provoke further by moving the weight of the limb away from the body.

Your responsibility as an instructor of Actic Core As an instructor of Actic Core your responsibility is to analyze all of the exercises in the class to find out the purpose and the target of each individual motion. Not until you fully understand the purpose of the exercise will you be able to pass the technique on to your participants. Choose the difficulty of each exercise depending on the level of your participants and show options when needed. If you have trouble analyzing occasional exercises you can turn to you group training manager for help. If you have trouble with several of the exercises we recommend you to retake the Actic Core education.



LAY UP ACTIC CORE 30/45 minutes

PLAYLIST ACTIC CORE vol 17

1. Save tonight (Radio mix) – Sergey Smile, Joeboe 03.18 2. Blow your mind – Dua Lipa 02.58 3. Tell it to my heart – Filatov & Karas 03.07 4. Shout out to my ex – Little mix 04.06 5. Broken (Cash cash remix) – Tritonal, Jenaux, Adam Lambert 03.35 6. You and me – Electric Lady Lab 03.52 7. I feel you – Marcus Mouya 03.37 8. Cool me down – Margaret 02.59 9. Turn up the radio – Madonna 03.46 10. Kids – One Republic 03.58 11. Tonight I’m your DJ – Ida Corr, Fatman Scoop 03.37 12. True color – Tom Odell 02.23

Throughout the whole video, we’re showing both easier and heavier options. Study them carful and know all levels of the exercises to be as well prepared during the class as possible. Good luck!

Track number Focus Core 30 Core 45

1 Warm up X X

2 Second warm up: standing balance

X X

3 Flexibility and posture X X

4 Rotations X X

5 Stabilizing core X X

6 Gravity and weight shifting X X

7 Challenge X X

8 30 minutes version: Stretch X

8 Rotations x

9 Stabilizing core X

10 Gravity and weight shifting X

11 Challenge X

12 45 minute version: Stretch X



Information regarding optional song switches

From the 15th of may, when we’ve held this release half way through its runtime, you whom have a 30 minute

class can switch the 4 last songs to the 4 last songs of the 45 minute version. This is how you do: The 4 extra songs that is the extra tracks for the 45 minute version is to be replaced with the 4 last songs in the 30 minute version.

1. Warm up ”Save tonight” 2. Standing balance ”Blow your mind” 3. Flexibility and posture ”Tell it to my heart”

(These songs is not to be replaced – they shall remain the same)

4. Rotations ”Cool me down” 5. Stabilizing core ”Turn up the radio” 6. Gravity and weight shifting ”Kids” 7. Challenge ”Tonight I’m your DJ” 8. Stretch (same as before) ”True colors”

This option is available from the 15th of may 2017.



Questions: [email protected]

1. Save tonight (Radio mix) – Sergey Smile, Joeboe (03.18) Warm up: Blood circulation and flexibility

When in music Part in music

Quatrain Exercise Tempo Numbers Eights

00.00-00.14 Intro Mmm… Set position, prepare IIII

00.14-00.29 00.29-00.44

Verse Darling close the curtain Well we know

Lunges backwards: with diagonal rotation. 4 reps/side. Add arms. (see video)

1/1/1/1

1/1/1/1

4 (2)

4 (2)

IIII IIII

00.44-00.59 Chorus Save tonight Squats 1/1 8 IIII

00.59-01.15 01.15-01.29

Verse There’s a log on the fire It ain’t easy

Lunges backwards: with diagonal rotation. 4 reps/side. Add arms. (see video)

1/1/1/1

1/1/1/1

4 (2)

4 (2)

IIII IIII

01.29-01.44 01.44-01.59

Chorus Save tonight Save tonight

Squats Bring one leg up

1/1

1/1

8

4 (2)

IIII IIII

01.59-02.07 02.07-02.29

Hook Tomorrow

comes

But girl …

Set position for sumo squats Side stretch. Alternate sides.

2/2

6

II IIII I

02.29-02.45 02.45-03.00

Chorus Save tonight Save tonight

Squats Bring one leg up

1/1

1/1

8

4 (2)

IIII IIII

03.00-03.18 Outro (electro) Windmill 1/1 16 (8) IIII

Focus in this song is big movements that gets your blood flowing and flexibility for your spine sides and back. Reminders: Lunges backwards: Stand in set position and take a step straight backwards and bend your leg at the same time as you set the foot down and rotate over the front leg. Activate your athletic posture during the whole movement. Squats: Stand in set position and bend your knees. Place your whole weight on your heels and keep a good posture at all times. Squats with leg lift: Same as regular squats, but on the way up you’ll squeeze a knee to your chest to stretch your gluteus and lower back. Sumo squat: Place your feet wide apart on the floor and make sure your knees and toes point in the same direction, bend your knees to activate your core. Sumo squat with side stretch: Stand in the same position as the regular squat, place one elbow on the knee, and bend that leg simultaneous as you stretches the other leg and lift that arm over your head – creating that stretch feeling a long side your whole body. Windmill: Stand in the same position as the Sumo squat. Strive for the opposite hand to touch the foot and the other arm pointing upwards. This is a great exercise for stretch, flexibility and warmth for lots of muscles in your body. Alternatives: See video for alternatives!



2. Blow your mind – Dua Lipa (02.58) Focus: Second warm up, standing balance (WEIGHT)

When in music Part in

music Quatrain Exercise Tempo Numbers Eights

00.00-00.04 Intro … ahh Prepare I

00.04-00.22 Verse I know it’s her Single leg Romanian dead lifts.

2/2

4 IIII

00.22-00.35 Bridge Tell me I’m too crazy

Single leg Romanian dead lifts.

1/1 6 III

00.35-01.01 Chorus If you don’t like Single leg crunch to extension.

1/1/1/1 6 IIII II

01.01-01.06 Interlude Instrumental Change leg I

01.06-01.23 Verse You’re so bad Single leg Romanian dead lifts.

2/2

4 IIII

01.23-01.36 Bridge Tell me I’m too crazy

Single leg Romanian dead lifts.

1/1 6 III

01.36-02.03 Chorus If you don’t like Single leg crunch to extension.

1/1/1/1 6 IIII II

02.03-02.29 Interlude/Hook

Instrumental Tell me I’m too crazy

Pick up weight and lean forward

II IIII

02.29-02.58 Chorus If you don’t like Combination: Lift up, extend, retract and release

1/1/1/1 6 IIII II

Focus in this song is standing balance with our without weight. Look closely at the video to get tips on easier and heavier options. Reminders: Single leg Romanian dead lifts: Find the balance on one leg, and at the same time as you lean forward, you lift your back leg. Try to imagine your body looking likes a pendulum, as far down as your upper body goes, your back leg also lifts. From the side you’re looking like the letter T. Single leg crunch to extension: Hands and knees meet for a crunch, and while extending, try to extend so much you can feel a tightening in your lower back and glutes. Tap the floor between each rep to rest your back a bit. Combination: Lean forward with semi stretched legs, and a straight back. Lift your weight up to your chest and extend your arms forward in line with your ears and head. You should feel a great tightness in your core the moment you extend your arms. Alternatives: See video for alternatives!



3. Tell it to my heart – Filatov & Karas (03.07) Focus: Flexibility and posture (WEIGHT)



00.00-00.19 Intro Instrumental Set position IIII 4

00.19-00.51 Verse I feel the night explode

Single arm fly with side tap 1/1 16 IIII IIII

00.51-01.07 Chorus Tell it to my heart Good mornings 1/1 8 IIII

01.07-01.39 Verse The passion’s so complete

Other side: Single arm fly with side tap

1/1 16 IIII IIII

01.39-02.11 Chorus/ Interlude

Tell it to my heart Good mornings 1/1 16 IIII IIII

02.11-02.29 Hook Love, love on the run

Active recovery IIII 4

02.29-03.01 Chorus Tell it to my heart Russian lunge with T-rotation 1/1/1/1 8 (4) IIII IIII

03.01-03.07 Outro Instrumental I

Focus in this song is exercises that work a lot in benefit for our posture muscles. A lot of movements that’s working our deep core muscles, as well as rotations of our spines, and flexibility for both hips and backs. Working with our flexibility is a working progress, and maybe you’ll notice a great difference in your flexibility as long as this release is going. If you’re flexible you’re also gaining more strength. Reminders: Single arm fly with side tap: Place the weight (optional) in one hand and lean forward to a “hockey position” to activate your core. Keep that athletic posture and lift your arm shoulder high at the same time as you tap the same side foot outwards. Slightly bended legs at all time. Good mornings: Cross your arms on your chest, with or without weight. Keep your back straight and lean forward with semi stretched legs. Tilt your pelvic forward for better activation. Active recovery: Hand standing plank or four point position. Russian lunge with T-rotation: Place your stepping foot at the same level as your hand, and place the foot on the outside of the hand – here you shall feel a nice stretch in your hip flexor and hip. Rotate the same hand as your stepping foot towards the ceiling and gaze upon it. Alternatives: See videos for alternative!



4. Shout out to my ex – Little Mix (04.06) Focus: Rotations (WEIGHT)

When in music Part in music

Quatrain Exercise Tempo Numbers Eights

00.00-00.01 Intro This is a shout out to my…

Prepare 4

00.01-00.32 Verse … ex One side lower back lifts. Alternate side. Start when ready – but same reps on each side!

1/1 16 IIII IIII

00.32-00.47 Bridge Guess I should say

thank you

Banana lifts and set position.

IIII

00.47-01.17 Chorus Shout out to my ex Bicycle crunch. Optional tempo, see video!

1/1/1/ pause

16 (8) IIII IIII

01.17-01.22 Interlude Instrumental Set position I

01.22-01.52 Verse … pics One side lower back lifts. Alternate side. Start when ready – but same reps on each side!

1/1 16 IIII IIII

01.52-02.07 Bridge Guess I should say

thank you

Banana lifts and set position.

IIII

02.07-02.53 Chorus/ Interlude

Shout out to my ex Bicycle crunch 1/1/1/ pause

24 (12) IIII IIII IIII

02.53-03.10 Hook Shout out to my ex Recover IIII 4

03.10-04.06 Chorus/Outro Shout out to my ex Combination: Roll up 2/2 + 2 rotations, roll down 2/2 + 1 crunch. Weight optional.

2/2/1/1 +

2/2/1/1

7 IIII IIII IIII II…

Focus in this song is movements that are creating a rotation of the spine, both the upper part and the lower part. To move your spine in all directions releases a lot of tension in your back and is a critical movement for a strong core. Reminders: One side lower back lifts: Lie down on your stomach, and lift your bellybutton a bit towards the spine to activate your athletic posture even while lying down. Lift one straight arm diagonal up/backwards with a little lift of your chest to create a small rotation in your spine. Banana lifts: Use the same technique as the exercise above – but lift your upper body and legs simultaneous to a static position before your come around and prepare for upcoming exercise. Bicycle crunch: Lie down on your back and do a diagonal crunch were your opposite elbow meets the opposite knee. Lift your head to complete the exercise. It you do the slow tempo version; strive for one elbow to be glued to the floor and the other goes towards the knee. See tempo alternatives in the video! Combination: Roll up one vertebra at a time, rotate while leaning backwards a bit, roll down the same way as up and add a small crunch on the floor. Alternatives: See video for alternatives!



5. Broken (Cash cash remix) – Tritonal, Jenaux, Adam Lambert (03.35) Focus: Stabilizing core



00.00-00.09 00.09-00.33

Intro/Verse … before And then you gave

Four point position Leg/arm extensions. Alternate starting leg.

2/2

6 (3)

II II IIII

00.33-00.48 Bridge Right where we

met

Down facing dog in peak. Two 8-beat counts on each side.

IIII

00.48-01.04 Interlude Instrumental Hand standing plank: Shift the weight forward/backwards

8/8 2 IIII

01.04-01.35 Interlude (beat) From frog to one legged plank

1/1 16 (8) IIII IIII

01.35-01.39 Interlude Instrumental Four point position I

01.39-02.11 Verse Before I met you Leg/arm extensions. Alternate starting leg.

2/2 8 (4) IIII IIII

02.11-02.26 Bridge Right where we

met

Down facing dog in peak. Two 8-beat counts on each side.

IIII

02.26-02.58 Interlude Instrumental Hand standing plank: Shift the weight forward/backwards

8/8 4 IIII IIII

02.58-03.29 Interlude (beat) From frog to one legged plank

1/1 16 (8) IIII IIII

03.29-03.35 Outro Broken I…

This song focuses on our stabilizing core muscles, and that often means small and controlled movements. It’s not important to lift high, it’s important to maintain flawless exclusions – so keep pumping your technique ques. Reminders: For point position with leg/arm extension: Place your hands underneath your shoulders and your knees in line with your hips. Suck your bellybutton in towards your spine to maintain that athletic posture even on all fours. Extend one hand and opposite leg as far out as you can while maintaining that strong core. This is a challenging exercise because it’s so easy to cheat in, but if you tighten your core hard and don’t shift your weight to one side – it’s very efficient and a great stabilizing exercise. Down facing dog in peak: The same four point position but high up as the letter A. No need for straight legs, but try to stretch your back. Grab the outside of your opposite foot and use that hand to create a rotation of your spine. Look up towards your armpit for an extra twist. Hand standing plank with weight shifting: A flexibility movement as well, mainly for your wrists. Keep that strong core, don’t drop your hip to the floor, and shift your weight from hands to feet in a slow and controlled movement. Frog to one legged plank: Start in frog position and explode forward, whit lots of weight on your wrists, extend one straight leg with a powerful core. Repeat on the other leg. Alternatives: See video for alternatives!



6. You & me – Electric Lady Lab (03.52) Focus: Gravity and weight shifting (WEIGHT)



00.00-00.07 Intro Instrumental Set position II

00.07-00.53 Verse I’m walking in the wrong lane…

Single leg jack knifes. Alternate sides.

2/2 12 (6) IIII IIII IIII

00.53-01.09 01.09-01.24

Chorus … lonely

… lonely

Boats pose. Shoulder press.

2/2

4

IIII IIII

01.24-01.32 Interlude … me…. II

01.32-02.02 Verse Sitting on your stairway

Single leg jack knifes. Alternate sides.

2/2 12 (6) IIII IIII IIII

02.02-02.18 02.18-02.34

Chorus … lonely

… lonely

Boats pose. Shoulder press.

2/2

4

IIII IIII

02.34-02.49 Interlude … me… Recover, set position. IIII

02.49-03.06 Hook Rhythm… Active rest and set up for hand standing plank walk.

IIII 4

03.06-03.22 03.22-03.52

Chorus/outro … lonely You and me…

Walk forward. Two steps at a time. Walk backwards. Two steps at a time. Strive for at superman plank.

1/1

1/1

4

6

IIII IIII III

Focus in this song is gravity and weigh shifting which means we’ve played a bit with movements that wants to drag you or the weight to the ground. This allows us to work against the movement making us stronger while releasing the movement back to its original set position and more explosive in the lifting progress. Reminders: Single leg jack knifes: Lie down and activate your core, hand behind your head. Lift the arms up and meet up with one leg. If you extend your legs it will be harder! If you’re having a hard time keeping the lower back to the floor, lift your head up and keep it up during the whole segment. Boats pose: Sit up and place your heels to the floor and lean backwards. Try to curve your back a bit to make all the tension be placed on your abs instead of your lower back. During the shoulder press you can challenge yourself by lifting your feet off the floor as well. Active rest: Hand standing plank or four pose position. Forward plank walk: Strive to walk towards your hands to create a peak with your body mainly to work your flexibility. Backwards plank walk: Here we’re striving to walk so far as it goes and the Superman plank is our goal. Alternatives: See videos for alternatives!



7. I feel you – Marcus Mouya (03.37) Focus: Challenge



00.00-00.16 Intro Instrumental Set position IIII

00.16-00.46 Verse/Chorus … touch Crunches 1/3 8 IIII IIII

00.46-01.01 01.01-01.16

Interlude Instrumental (drums)

Hollow pose position; Lift your upper body. Lift your lower body as well.

IIII IIII

01.16-01.46 Beat Instrumental The rocking chair 1/1 16 IIII IIII

01.46-02.05 Interlude Instrumental Recover I IIII

02.05-02.35 Verse/Chorus … touch Crunches 1/3 8 IIII IIII

02.35-02.50 02.50-03.05

Interlude (piano) Instrumental

Hollow pose position; Lift your upper body. Lift your lower body as well.

IIII IIII

03.05-03.37 Beat Instrumental The rocking chair 1/1 16 IIII IIII

This song focus is CHALLENGE! You’re going to feel the burning sensation in your core for sure during the rocking chair – and if not; great abs to you! Reminders: Crunches: Place your feet to the floor, close to your buttocks and place your hands under your head. Press your lower back to the floor, lift your chin up and open your elbows. Lift explosively up and release slowly back down again without losing the tension and pressure over your lower back to the floor. Hollow pose position: The trick here is to create a curve of your body, meaning that from the side you’re going to look like a banana. The more you can curve your lower back, the more strength lays in your abs. If you’re experiences any lower back pain from this exercise, try to focus on the curve over the lower back/tip your pelvic backwards. The rocking chair: Use the tension in the core and your tight muscles to set your body rocking. If you’re letting the strength go, you’re going to have a tougher time doing the movement. Tell your participants to tighten every muscle they got. Alternatives: See video for alternatives!

NOTICE! If you tech a 30 minute version of this class, this is your final song. Go directly to song number 12 for stretch.



8. Stretch for the 30 minutes version (see last page) 8. Cool me down – Margaret (02.59) Focus: Rotations (WEIGHT)



00.00-00.05 Intro Instrumental Set position I

00.05-00.35 Verse Ready, aimin’, fire Forward precipitate with rotation.

2/2 6 (3) IIII II

00.35-00.57 00.57-01.02

Chorus I’m hotter than fire Down down down

Diagonal rotations from floor to roof. 2 reps/side. Forward precipitate

1/1 4 (2) IIII I

01.02-01.23 Verse There’s no need to call 911

Forward precipitate with rotation.

2/2 4 (2) IIII

01.23-01.54 Chorus I’m hotter than fire Diagonal rotations from floor to roof. 2 reps/side.

1/1 6 (3) IIII II

01.54-02.05 02.05-02.08 02.08-02.18

Hook High life Instrumental I’m hotter than fire

Circles. Alternate sides. Pause Circles. Alternate sides.

8/8

8/8

2 (1)

2 (1)

II 4 II

02.18-02.40 02.40-02.55

Chorus I’m hotter than fire Down down down

Lunges backwards: with diagonal rotation and lift. 4 reps/side. Single reps/side

1/1/1/1

1/1

4 (2)

12 (6)

IIII IIII

02.55-02.59 Outro Instrumental 4

The focus in this song is rotations, as in song number 4. Read more about it under that songs guideline. Reminders: Forward precipitate with rotation: A lot of your participants are going to have trouble with this exercise. Try to make them understand the importance of tension and tightening! Stand in a 90 degree angle of your body with straight or semi straight legs. Hold the weight (optional) with straight arms just under your shoulders and tense your arms to full extension. Try then to turn your body sideways without moving anything but the waistline. Imagine yourself in a full cask body suit and the only thing you can move is your waist. Diagonal rotations: Imagine your picking something up from the floor and placing it on a shelf. Make sure your knees and toes are in line, so they have to turn with you in the movement. Circles: Stand in set position – with slightly bended knees. Same as in the Forward precipitate – maximum of tension in your arms. When doing the circular motion, you must always extend your arms and have bouncy knees. You should feel it quite easy in your core. Lunges backwards: The same exercise as in the first song; but here we add some speed, weight and lift your arms higher. Imagine yourself throwing something over your shoulder, and bend backwards while doing it to activate the core. Alternatives: See video for alternatives!



9. Turn up the radio – Madonna (03.46) Focus: Stabilizing core



00.00-00.15 Intro Instrumental Set position and explain the upcoming spider

IIII

00.15-00.45 Verse When the world Spiders, half tempo. 4/4/4/4 4 (2) IIII IIII

00.45-01.00 Chorus … story Hand standing plank combination; 1 Knee tuck + stabilizing plank

1/2/1/2 4 IIII

01.00-01.31 Verse It was time Spiders, tempo. 2/2/2/2 8 (4) IIII IIII

01.31-01.46 Chorus … dying Hand standing plank combination; 1 Knee tuck + stabilizing plank

1/2/1/2 4 IIII

01.46-02.00 Interlude Instrumental Four point position IIII

02.00-02.49 02.49-02.52

Hook I just wanna … blow

Combination: Extend, crunch, extend to crocodile pushup Hand standing plank

2/2/2/2 12 (6) IIII IIII IIII I 4

02.52-03.46 Chorus/Outro Turn up the radio Hand standing plank combination; 1 Knee tuck + stabilizing plank

1/2/1/2 12 IIII IIII IIII

The focus in this song is stabilizing core as well as song number 5. Read more about it under that songs guideline. Reminders: Spiders: Stand on all four or in a hand standing plank, step one foot up towards the outside of your same hand. Release that hand from the floor just as your other foot comes forward for extension, and as soon as your buttocks almost touches the floor that hand extends to the ceiling and your leg extends forward. Go back the same way and change sides. Hand standing plank combination: What you’re doing here is a crunch of your legs towards your chest and immediately then out into a strong hand standing plank. Avoid kicking yourself in the buttocks – strive for your knees to come towards your chest. Imagine that crunch! Combination crocodile pushups: Begin from a four point position. Extend one arm and the opposite leg, let then elbow meet knee and extend again. When you’re about to set your hand down, your elbow comes towards the other knee, creating both a side crunch and a push up. Use the force from your hands to push yourself into the next repetition. A great exercise for your whole core and your flexibility. Alternatives: See video for alternatives!



10. Kids – One republic (03.58) Focus: Gravity and weight shifting. (WEIGHT)



00.00-00.19 Intro Instrumental Set position IIII

00.19-00.38 00.38-00.57

Verse Days when we’d fight And most of the days

Diagonal crunches with twisted lower body. Straight crunches. Weight on straight arms.

1/1

1/1

8

8

IIII IIII

00.57-01.36 Chorus I refuse to look back

Full sit up to stand up. Weight on straight arm.

2/2/2/2 4 IIII IIII

01.36-01.55 01.55-02.05

Verse Light down and we drive Hey, we were dancing

Other side: Diagonal crunches with twisted lower body. Straight crunches. Weight on straight arms.

1/1

1/1

8

4

IIII II

02.05-02.43 Chorus I refuse to look back

Full sit up to stand up. Weight on straight arm.

2/2/2/2 4 IIII IIII

02.43-03.02 03.02-03.05

Hook Night when we kept dancing Instrumental

Boats pose. Feet on the floor. Lift your feet up.

IIII 4

03.05-03.43 Chorus … kids Boats pose with rotation. Feet off the floor.

2/2 8 (4) IIII IIII

03.43-03.58 Outro Recover I

Focus in this song is Gravity and weight shifting as well as in song number 6. Read more about it under that songs guideline. Reminders: Diagonal crunch: Lie on your back and twist your legs to one side. Try to keep your shoulders to the floor to create a spine rotation. Place your hand/hands under your head for support, chin of your chest and elbows pointing outwards. Lift straight up and release. Straight crunches: Place your feet to the floor, close to your buttocks and place your hand/hands under your head. Press your lower back to the floor, lift your chin up and open your elbows. Lift straight up and release. Full sit up to stand up: Do a complete sit up, with one arm straight over your head to work against the gravity. If you need to place one hand to the floor to get up it’s totally fine. While standing makes sure your arm still is straight over your head. Go back the same way – with or without help from your hand. Boats pose: Sit up and place your heels to the floor and lean backwards. Try to curve your back a bit to make all the tension be placed on your abs instead of your lower back. Keep your feet of the floor to work on your balance. Boats pose with rotation: Same position as above, but you twist your legs one way and the upper body the other way. Alternatives: See video for alternatives!



11. Tonight I’m your DJ – Ida Corr, Fatman Scoop (03.37) Focus: Challenge



00.00-00.16 Intro Fatman Scoop Set position and explain the upcoming Ricochet

IIII

00.16-00.45 Verse Living my night Lat pull combination: 2 both arm + 2 single arm

1/1/1/1 +1/1/1/1

4 IIII IIII

00.45-01.15 Chorus Tonight I’m your DJ Leg lifts with triple “claps”. 3/1 16 IIII IIII

01.15-01.30 Beat (Beat) Ricochet 2/2 4 IIII

01.30-01.34 Interlude Instrumental I

01.34-02.04 Verse Everything Lat pull combination: 2 both arm + 2 single arm

1/1/1/1 +1/1/1/1

4 IIII IIII

02.04-02.34 Chorus Tonight I’m your DJ Leg lifts with triple “claps”. 3/1 16 IIII IIII

02.34-02.51 Hook Turn on me Stretch IIII 4

02.51-03.37 Chorus Tonight I’m your DJ Ricochet 2/2 12 IIII IIII IIII

This songs focus is CHALLENGE! As well as song number 7. Read more about it under that songs guideline. Reminders: Lat pull combination: Lie on the floor, bellybutton towards your spine to activate your core muscles. Keep your eyes on the ground to elongate your neck. Extend your arms and pull them towards your shoulders and try to squeeze your shoulder blades together while doing it. Leg lifts with claps: A classical Pilates movement. Same set position as the lat pull combination. While lifting your legs, try to fully extend them and point your toes. Imagine someone pulling your legs and head in the opposite direction. Elongate the spine! Ricochet: The exercise contains two movements; lying down and sumo squat with arm extension. Keep that in mind while teaching this exercise. This challenges your explosiveness and your ability to move your whole “mass” that is your body from one point to another in the fastest possible way. Use your gluteus! Alternatives: See video for alternatives!



12. True color – Tom Odell (02.23) Focus: Cool down and stretch



00.00-00.12 Intro (piano) Four point position II

0.12-00.37 Verse You with the sad eyes

Cat stretch IIII

00.37-00.50 00.50-01.03

Chorus True colors So don’t be afraid

Tread the needle. Other side.

II II

01.03-01.06 01.06-01.12 01.12-01.18

Interlude … beautiful (piano) (piano)

Knee standing. Neck stretch. Other side.

4 I I

01.18-01.30 01.30-01.44

Verse Show me a smile If this world

Hip flexor. Other side.

II II

01.44-01.56 01.56-02.09

Chorus True colors So don’t be afraid

Pec stretch. Separate shoulder blades.

II II 4

02.09-02.23 Outro Are beautiful… Roll up I

Focus: Stretch, cool down, wrap up and finish the class. Final words: Always remind the group of their job well done! Inform them of upcoming events and welcome them to your centers other complemented classes for best workout results. Good job and good luck!

actic core volume 17 save tonight april - june 2017 · 11. tonight i’m your dj – ida corr,...

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