國(guó)際資源是專門為萊美認(rèn)證員提供的內(nèi)容獨(dú)特富有價(jià)值

萊美套路發(fā)布!全網(wǎng)價(jià)格最低CXWORX01.02.力量站姿力量站姿力量力量力量03.站姿力量04.站姿力量好萊際資源是專門為萊際認(rèn)證員提供的，內(nèi)容獨(dú)特、富有價(jià)值，供員學(xué)習(xí)新的動(dòng)作，并在萊際 不得與他人。任何通過互聯(lián)網(wǎng)進(jìn)行、上傳或文件，或向他人萊際資源的行為均為，并了萊際、經(jīng)銷商及其員的合法權(quán)益。實(shí)施任何此類活動(dòng)的行為，都可能會(huì)嚴(yán)重，包括法律、中止或永久撤銷萊際的。非常感謝您的合作！

?LesMills ??LesMills 2016TooWrittenby:Collier,MidnightCity(6:15)2011M83RecordingIncunderexclusivelicensetoMuteforNorthAmerica.Writtenby:Gonzalez,Morgan,Meldal-Whethanfeat.FluxPavilion&2016EthanSnoreckunderexclusivelicensetoAtlanticRecordingCorporationfortheUnitedStatesandWEAInternationalInc.fortheworldoutsideoftheUnitedStates.Writtenby:Kleinman,Seman,Steele,Whethanfeat.FluxPavilion&2016EthanSnoreckunderexclusivelicensetoAtlanticRecordingCorporationfortheUnitedStatesandWEAInternationalInc.fortheworldoutsideoftheUnitedStates.Writtenby:Kleinman,Seman,Steele,BothOfUsYellowClawfeat.2018BarongWrittenby:Rondhuis,Taihuttu,Bruggen,MyHeadIsAJungle(MKRemix/RadioEdit)(1:33)Wankelmut&Emma2013Modernsoul,underexclusivelicensetoUltraRecords,LLC/&VirginadivisionofUniversalMusicGmbH.Writtenby:Lobb,Kinchen,Dilsner,MyHeadIsAJungle(MKRemix/RadioEdit)(3:09)Wankelmut&Emma2013Modernsoul,underexclusivelicensetoUltraRecords,LLC/&VirginadivisionofUniversalMusicGmbH.Writtenby:Lobb,Kinchen,Dilsner,

AlisonWonderlandxM-CourtesyoftheUniversalMusicWrittenby:Landon,Campbell,AlisonWonderlandxM-CourtesyoftheUniversalMusicGroup.Writtenby:Landon,Campbell,ShollerDropItLikeIt'sHot(RadioEdit)SnoopDoggfeat.CourtesyoftheUniversalMusicWrittenby:Williams,Broadus,DropItLikeIt'sHot(RadioEdit)(1:15)SnoopDoggfeat.PharrellCourtesyoftheUniversalMusicGroup.Writtenby:Williams,Broadus,HugoFire(3:46)Peking2018SonyMusicEntertainmentAustraliaPty.UnderlicensefromSonyMusicCommercialMusicGroup,adivisionofSonyMusicEntertainment.Writtenby:Hyde,Styles,Aarons,CXWORXRelease33訓(xùn)練課程富有創(chuàng)新，深度融合合、弓步、下蹲、抗阻彈力繩訓(xùn)練、站姿轉(zhuǎn)體飛躍和側(cè)彎等動(dòng)作。這些動(dòng)作不僅能增強(qiáng)力關(guān)注動(dòng)作與音樂的配合。作為，要利用這一機(jī)請(qǐng)留意，音樂“dropitlikeit'shot”和“福寫給

n（新西蘭）是 n （新西蘭）是CXWORX培訓(xùn)師以及BODYBALANCETM/BODYFLOW?，還是私人 提。目前，他家住奧克蘭，并在那邊工（CXWORX,BODYBALANCE/BODYFLOW,BODYPUMPTM和LESMILLSGRIT培訓(xùn)師，也是BODYATTACK（澳大利亞）是CXWORX和BODYATTACK培訓(xùn)師和演示者，BODYBALANCE/BODYFLOW和BODYPUMP，還是LESMILLSGRIT–DanCohenandDiana 創(chuàng)–Kylie創(chuàng)–BryceHastingsandCorey項(xiàng)–Kylie項(xiàng) BBuildCPre-VBFForwardandHandsonLROverRangeofTopandLowAdvanced01.點(diǎn)點(diǎn) SetupAlternatingLegLiftcombo.Lieback,handsunderlower V1/ AlternatingLegLiftLegLiftFLegLiftLowerbothfeettoNOTE:After9reps,fingertipsto Rep/ DoublePulseTwistFDoublePulseTwist

2 2 4 V2/_ AlternatingSingle-LegLiftExtendlegsoutfurtherafter58Rep/B4QC/_Ican’tQC/_Ican’tHipShouldersdown,bringfeetcloseto Lifthipsto Lowerhips8_Ican’tC8CRAVING從訓(xùn)練一開始就要確保學(xué)員正確。第一輪中，指尖要感受到壓力。第二輪，注意仰臥。在交“Ican’tstopthiscravingfor技術(shù)&技術(shù)&續(xù) 交抬起，向 部正 部正 下巴 部抬起，向另 膝蓋靠AlternatingAlternatingLegHip

?LesMills ??LesMills力量點(diǎn)點(diǎn)讓學(xué)員了解行走式膝蓋點(diǎn)地組合的所有動(dòng)作環(huán)節(jié)，各種運(yùn)動(dòng)強(qiáng)度Intro SetupHoverontoes.FaceIntro SetupHoverontoes.FaceInstr/ AAlternatingKneeDrop4StepLlegoutto2StepRlegoutto2DoubleKnee4StepLleg2StepRleg2DoubleKnee4OPTION: Instr/ WalkingKneeDropComboStepLlegouttosideStepRlegouttosideDoubleKneeDropStepLleginStepRleginDoubleKneeDropOPTION:WalkingLegCombo

11211 V2/_ SetupforSplit-LegExtendedCrunch,facingLPickup te,lieonback,extendlegstovertical, teabovetheforehead,Crunchup Rep/_Waiting SplitlegsouttosidesLegstoverticalExtendarmsandlegstoCrunchtocenter,teaboveforehead,legsto Instr/ SplitlegsouttosidesLegstoverticalSplitlegsouttosidesLegstoverticalExtendarmsandlegstoCrunchtocenter,teaboveforehead,legstoOPTION:No

222 11112 TransitiontoV3TransitiontoV3/_ AlternatingKneeDrop4Rep/_ WalkingKneeDropComboOPTION:WalkingKneeDropCombo(Slow)/8Instr/ WalkingKneeDropCombow.Jumpbothfeet1DoubleKnee1Jumpbothfeet1DoubleKnee1??LesMills02.力量V4/_ V4/_ SetupSplitLegExtendedRep/_WaitingBSplitLegExtendedCrunch8Instr/ SplitLegExtendedCrunch2x8 TransitiontoV5/_ AAlternatingKneeDrop4Rep/_WaitingWalkingKneeDropCombow.4OPTION:WalkingKneeDropCombo??LesMills技術(shù)&02.MIDNIGHTCITY技術(shù)&在平板支撐狀態(tài)，雙腳張開和并攏，訓(xùn)練肌群的反應(yīng)速度。作為肌群響應(yīng)訓(xùn)練，訓(xùn)練肌可以激勵(lì)學(xué)員自我，把腿置于45度角，加大強(qiáng)

雙雙 部。02.MIDNIGHTCITY行 行 肌肌 下背

平直

伸直時(shí)，伸直時(shí)， 下 ?調(diào)整腳部，雙膝著

?? 肌 肌 下??直?每次運(yùn)動(dòng)腿部，腹肌都會(huì)有反應(yīng)(中速

( ?自己。彎曲至45o以下,然后保持45o的?關(guān)鍵在于下背部；如果感覺下背部離地，說?應(yīng)像體操運(yùn)動(dòng)員或跳水運(yùn)動(dòng)員：保持這個(gè)，切實(shí)鍛煉自己的肌群。行走式行走式 組合動(dòng)作，再跳肌 下背肌 下背 直

肌肌 03.站姿力量點(diǎn)點(diǎn)IntroSetupforAlternatingLungeIntroSetupforAlternatingLunge&ObliqueTwistteatOPTION:UseSMARTBAND;foldinV1/_AAlternatingLunge&ObliqueTwistw.Press(Slow)StepRlegBintoLunge, te22Backto2StepRleg teto2Squatand teabove4Backtostart4RepeatonL C/ AlternatingLunge&ObliqueTwistw.Press(Fast)StepLlegBintoLunge,punchteFTwisttoRkneeBacktoStepLleg tetoSquatandPress teaboveheadBacktostartpositionRepeatonR

111122 V2/_AndSetupforWoodchopV2/_AndSetupforWoodchophandlestogetheratLknee,singleordoublePC/_Got Woodchop2/24OPTION:SingleC/ StaggeredWoodchopWoodchop1Droparmsdowntochest1Lift1BackdowntoL1SetupWoodchopPC/_Got Woodchop2/24C/ StaggeredWoodchop4Instr_SetupforAlternatingLunge&ObliqueTwistSquatBup/ AlternatingLunge&ObliqueTwistw.Press(Slow)C/ AlternatingLunge&ObliqueTwistw.Press(Fast)

?LesMills ??LesMills技術(shù)&03.SAVAGE技術(shù)&處處時(shí)，保持骨盆和髖部向前。這是力量訓(xùn)練的關(guān)用一只發(fā)力投擲或推動(dòng)時(shí)，就要用到這一點(diǎn)

，舉 正中 開始 正中 開始以及肌群和后吊索肌受力，后吊索肌將上肢肌肉通過肌肉與反向髖部肌肉相連，肌肉受力，動(dòng)，用兩個(gè)手柄一起練下，尤其是規(guī)律運(yùn)動(dòng)的

???? 部正中體?力大大地平部上 部上 ?小?將杠鈴片板向前推，收緊腹?。贿@會(huì)產(chǎn)生肌?杠鈴片在臉部前，這將鍛煉肌群力 SAVAGE持 正面朝前TECHNIQUE持 正面朝前

木木 間木間 轉(zhuǎn)保保 部正 中間開始轉(zhuǎn)?肌?肌 前??間

??間 ?這種訓(xùn)練絕對(duì)能顯著增強(qiáng)和大腿的力量，要距離。移動(dòng)的幅度越小，對(duì)肩背肌肉的就越持持?伸 開始發(fā)力，經(jīng)過身體傳達(dá)到 站姿力量點(diǎn)點(diǎn)IntroSetupforKickback:Onehandleinhand,stepbothfeetontoSMARTBAND,widthapart.HOH.HalfV1/_I'veAKickback2/2ExtendLlegBto2Returntostart2 PC/You Squat.2ExtendLlegBto45°&PulseSquat.2ExtendLlegBto45°&Pulse Squatw.BicepCurl2Kickback&Squatw.ArmSequenceExtendLlegBto45°,openarmsto Squatw.BicepCurl27xPulseKickbackw.ArmsC/IInstr ExtendLlegBC/IInstr ExtendLlegBto45°&Pulsex7,armsto Squatw.BicepCurl2V2/_WeSetupKickback8AKickback2/24ExtendRlegBto45°&Pulsex3Squat.HOHSquatw.BicepCurl2Kickback&Squatw.Squatw.BicepCurl2Kickback&Squatw.ArmSequence47xPulseKickbackw.ArmsSetupforBackTap:Stepbothfeet8

6 6Instr/ V3/_We3SMARTBAND,crosshandleshighupwaist.Feetunder OPTION:Nocrossofhandles, _Thisabattlefield BackTapL&R2/2 PC/Youwent 2xSingle-LegSquatL&R2xSingle-LegSquatL2xSingle-LegSquat

Instr/ 7xPulseSingle-LegSquatL&R Rep/I

?LesMills ??LesMills技術(shù)&04.BOTHOFUS技術(shù)&處處量保持重心下沉。保持這個(gè)，給肌肉以壓力，

和，部，部伴隨著優(yōu)美的音樂，進(jìn)入訓(xùn)練并穩(wěn)定髖部，使索沒有交叉。站立，保持腿部彎曲，并持續(xù)穩(wěn)后踢、下蹲和有序移動(dòng)具有性，因?yàn)槔K索柔軟，學(xué)員可以根據(jù)自身實(shí)際情況，可伸展得低一些或高一些。向前，盡量把繩的兩端拉到

?腹?腹??地??地?平04.BOTHOFUS 手 和作下關(guān)鍵教授要 關(guān)鍵教授要 ， ，子 肌 ?

? ?????腳以45??前?前 部部有力 ?要把關(guān)節(jié)舉至與眼部開開

?保持平衡比較，要拉起彈力繩，掌心朝內(nèi)，05.力量點(diǎn)點(diǎn)學(xué)員能用彈力繩進(jìn)行鍛煉，享受自己的樂趣，通過交叉卷腹，最大程度地增強(qiáng)腹部肌肉 Intro SetupforResistedSideKneelonRkneeoutsidehip-width, SMARTBANDhandleonLfootandextendouttoside,otherhandleinRhand,Lhandisholdingmiddleofband,botharmsupandslightlywiderthan V1/ ResistedSideBend2/2SideBend2/2RReturntostartposition

SetupforResistedSideHoverCrunchRkneeonfloor,SetupforResistedSideHoverCrunchRkneeonfloor,Llegextended,Larmvertical,holdingmiddleof8C/MyBCrunchLelbowtoLknee2ExtendLleg,Larmto2V2/SetupResistedSideBendV3/AResistedSideBend2/28Rep/ResistedSideBend1/38PC/SetupforResistedSideHoverCrunch8C/B4V4/SetupforObliqueLegDropKick;facingLowerontoRelbow,RhandholdingOPTION:ExtendarmO/Hafterside:Lieonback,armsouttosides,up,kneesover V5/ ObliqueKneeDrop&KickLowerkneesF,extendtoplegBendkneetoresettocenterBendkneetoresettocenter PC/ ObliqueKneeDrop&Kick1/3LowerkneesF,extendtoplegBendkneetoresettocenterBendkneetoresettocenter

22 444 ScissorLegsRleglowers,LlegtoverticalLleglowers,RlegtoNOTE:Fingertipstotemplesafter3rd Br/ ScissorLegsw.TwistRleglowers,Llegtovertical.TwistRshouldertofrontLleglowers,Rlegtovertical.TwistLshouldertoBRleglowers,Llegvertical.DoublePulseTwistRshouldertoFRepeattoOPTION:Bend Rep/ OPTION:Bend

4 224

?LesMills ??LesMills技術(shù)&05.MYHEADISAJUNGLE技術(shù)&處處

側(cè)側(cè)屈屈學(xué)員清楚彈力繩設(shè)置，盡可能快一些。

??，屈屈

屈（側(cè) 保屈肋向大。講解關(guān)鍵：側(cè)向彎曲時(shí)，與耳朵保持相同的距離，關(guān)鍵在于軀體帶動(dòng)，而不是運(yùn)動(dòng)。平肋向

?整個(gè)動(dòng)作過程中，與耳朵保持相同的距?通過更低的側(cè)屈和保持標(biāo)準(zhǔn)，身體的機(jī)05.MYHEADISAJUNGLE 腹 腹關(guān)鍵教授要 關(guān)鍵教授要面，?，?地o面于于方?感受彈力繩給肌群帶來的負(fù)荷，會(huì)讓肌?將伸過頭頂，增加彈力繩強(qiáng)度，斜肌

部再 部再 面 一?06.力量點(diǎn)點(diǎn)IntroSetupforBackExtension:Facingfront,prone,armsoutwide,thumbsup,lifttorsofeetInstr/10x8Armsouttosides,thumbs22Armssweepdownbysides,towards4PC/ Headonhands,bendkneeswide,8LiftExtendlegsonfloor,armsouttosides,4C/ Lift Aerone, Returnto Aerone,2V2/Sent 8PC/PC/C/Rep/ neArmsouttosidesand4xPulseAerone,L&RHoldBackExtension,armsoutto

Outro/Cold

?LesMills 處 處擠壓 很多人在伸展胸椎時(shí)都會(huì)有，這是圓肩常見的一位問題。做這些練習(xí)時(shí)把肩胛骨擠在一起，把這個(gè)部位的肌肉孤立起來，改善管理。擠壓

定性，更不用說所有的訓(xùn)練會(huì)讓我們受益頗在飛機(jī)轉(zhuǎn)體這個(gè)里，讓學(xué)員髖部保持靜止，從

飛支飛支技術(shù)&技術(shù)&部部?抬起，向手像刷子一樣擦過身體的兩側(cè)時(shí)，盡量手放?保持不變的情況下，感受到背部所有的肌肉于改善和鍛煉我們性肌肉。

當(dāng)轉(zhuǎn)體使背部肌肉更加伸展時(shí)，要保持挺胸

?LesMills 03.站姿力量點(diǎn)點(diǎn)LungeL.LhandtoLhip,palm PC/ 4LungeR,LhandPunchacrosstoRside,palmRhandonRhip,palm4LungeL,RarmPunchacrosstoLside,palmLhandonLhip,palm4 C/ 4 Br/ SetupforSideLunge:Handleineachhand.StepfootintomiddleofSMARTBAND,legswide.V3/A8V4/WePC/V4/WePC/C/LungeL.RhandpunchacrosstoLside,palmupLungeR.RhandtoRhip,palmup

4 Instr/SetupforResistedTwistw.StepLfootintomiddleofSMARTBAND,together.RfootstepsBintoLunge,extendarms Rep/BLungeL.WoodchopL&R Liftuponlast2ctsOPTION:SingleC/ ResistedTwistw.LungeL(down&Lungedown.Woodchop Liftup.Woodchop2Br/Rep/B4 C/ Intro/ SetupforSideHandleineachhand.StepLfootintomiddleSMARTBAND,legswide.V1/ A4LungeL.4 V2/We LungeR.LhandPunchacrosstoRside,palm

?LesMills 03.MESSIAH處弓處弓研究表明，肌群運(yùn)動(dòng)結(jié)合了上身和下身肌肉，比仰臥起坐這類單獨(dú)運(yùn)動(dòng)需要更強(qiáng)的肌群的收授授能產(chǎn)生強(qiáng)大的力量。側(cè)弓步時(shí)，準(zhǔn)備時(shí)放置好機(jī)會(huì)，有很棒的節(jié)奏感，可以在家訓(xùn)練。你的職弓弓 轉(zhuǎn) ??????拳技術(shù)&技術(shù)&

?重心落腿大大?抬高超過胸口，使彈力繩達(dá)到最大拉力。這部部 前?????充分伸展你的并收回肩胛骨，就像準(zhǔn)備戰(zhàn)斗

?LesMills 04.站姿力量點(diǎn)點(diǎn)IntroSetupforSideLegStepbothfeetontoSMARTBAND,handleshighupatwaist.FeetunderOPTION:No 2xSideLegLiftLSquattocenter2xSideLegLiftRSquattocenter

313 V1/_I’ma SetupforSingle-LegSquatRlegstepB,Lknee8_EligibleBSingle-LegSquatL3xSingle-Leg6Single-LegSquat2NOTE:StepRfootonlastC/ASideLegLift8V2/_I'maSetupforSingleLegSquatR:LlegstepB,Rkneebent8_IB8C/ASideLegLift8V3/_I'maSetupforSquatw.Back&SideRlegstepB,Lknee8Squatw.Back&SideTapRlegtapsoutto2Rlegtaps2NOTE:RlegstepsonlastC/ASideLegLift8V4/_I'maHoldthensetupSquatw.Back&Side Squatw.Back&SideTap C/Pimps SideLegLiftL&R Outro/_Get Kickback45°L&R2xKickback45oLSquattocenterSquattocenter

13

?LesMills ??LesMills04.DROPITLIKEIT'SHOT處 處 / o向， o向，

子子 朝授和側(cè)點(diǎn)蹲。講授一個(gè)高胸位動(dòng)作，鼻子朝向 部位向前 o? ， 腰兩呈?3，2，保持，不要?目光注視前方6特別有效，也有助于動(dòng)作管理?！癉ropitlikeit'shot…”后點(diǎn)地和側(cè) 向 向?，?，技術(shù)&技術(shù)& 立 立 靠向 ????

后點(diǎn)地和側(cè) ??交 交 腹腹，把腰部壓腹，把腰部壓 腹，保 壓向地?調(diào)動(dòng)身體肌群，用力向后壓，感覺到下腹部在叉 部向膝?指尖指叉 部向膝?一?一 部向另一 膝蓋卷橋橋并并

地 地 支支??直我們是一個(gè)全球者，熱衷于創(chuàng)造一個(gè)健康音樂是我們的。它是我們的驅(qū)動(dòng)力，凝聚力，我們的意向 在萊美，我們相信我們的社區(qū)內(nèi)每個(gè)的尊嚴(yán)，

的道路。尋求，創(chuàng)新和創(chuàng)造盡可能多的人性也會(huì)有替代的動(dòng)作（在小節(jié)列表下方）最重要的是，我們對(duì)隨時(shí)隨地傳遞改變生活的體驗(yàn)充滿。

?LesMills ??LesMillsCXWORXCORESTRENGTHSTANDINGSTRENGTHSTANDINGSTRENGTHCORESTRENGTHCORESTRENGTHCOREHeyinstructors,we’dloveyourfeedbackonournewnotes!Clickheretofilloutaquicksurvey/jfe/form/LesMills’instructorresourcesareunique,valuableresourcesprovidedtoyouasaLesMills’certifiedinstructortoenableyoutolearneachnewreleaseandteachitinLesMills’licensedclubsonly.Donotsharetheseresources.Copying,uploadingorsharingfilesontheinternetorsellingLesMills’instructorresourcestootherpeopleisillegal,andripsoffLesMills,itsdistributorsandotherinstructors.Ifyouareengaginginanyoftheseillegalactivities,theremaybeseriousconsequencesforyou allyincludinglegalactionandthesuspensionorpermanentwithdrawalofyourLesMillscertification.Yourcooperationismuchappreciated.??LesMills R?sefeat.RachelK2016TooMidnightCity2011M83RecordingIncunderexclusivelicensetoMuteforNorthAmerica.Writtenby:Gonzalez,Morgan,Meldal-Whethanfeat.FluxPavilion&2016EthanSnoreckunderexclusivelicensetoAtlanticRecordingCorporationfortheUnitedStatesandWEAInternationalInc.fortheworldoutsideoftheUnitedStates.Writtenby:Kleinman,Seman,Steele,Whethanfeat.FluxPavilion&2016EthanSnoreckunderexclusivelicensetoAtlanticRecordingCorporationfortheUnitedStatesandWEAInternationalInc.fortheworldoutsideoftheUnitedStates.Writtenby:Kleinman,Seman,Steele,BothOfUsYellowClawfeat.2018BarongWrittenby:Rondhuis,Taihuttu,Bruggen,MyHeadIsAJungle(MKRemix/RadioEdit)(1:33)Wankelmut&Emma2013Modernsoul,underexclusivelicensetoUltraRecords,LLC/&VirginadivisionofUniversalMusicGmbH.Writtenby:Lobb,Kinchen,Dilsner,MyHeadIsAJungle(MKRemix/RadioEdit)(3:09)Wankelmut&Emma2013Modernsoul,underexclusivelicensetoUltraRecords,LLC/&VirginadivisionofUniversalMusicGmbH.Writtenby:Lobb,Kinchen,Dilsner,

AlisonWonderlandxM-CourtesyoftheUniversalMusicWrittenby:Landon,Campbell,AlisonWonderlandxM-CourtesyoftheUniversalMusicGroup.Writtenby:Landon,Campbell,ShollerDropItLikeIt'sHot(RadioEdit)SnoopDoggfeat.CourtesyoftheUniversalMusicSnoopDoggfeat.PharrellCourtesyoftheUniversalMusicGroup.Writtenby:Williams,Broadus,HugoFire(3:46)Peking2018SonyMusicEntertainmentAustraliaPty.UnderlicensefromSonyMusicCommercialMusicGroup,adivisionofSonyMusicEntertainment.Writtenby:Hyde,Styles,Aarons,InnovationisatitsfinestinCXWORXRelease33,combiningPilates-inspiredlowerabtrainingwithjumHovercombinations,LungeandSquatpatterns,ResistedBandPunches,StandingReverseFlysandKneelingSideBends.Thesemoves/exercisesnotonlystrengthenandchiselthecore,buttheybuildenduranceandstability,allwhilstmovingtoincredible,motivatingsounds.Theoverallintensityoftheclassismanageableforallfitnesslevels,withabigfocusonfullrangemovementsusingthecompletemusicalfeel.Asaninstructor,thisallowsopportunitiestoconnectparticipantstotheirbodies,themusicandtheoverallclassexperienceinyouruniqueway.Watchoutforthe“dropitlikeit'shot“BonusTrack–itwillli llykickyourbutt.HEYWhenitcomestomixinguppastreleases,pleaseconsidertracklength,musicgenreandchoreography;forexample,youshouldavoidoverloadingonteworkorHover/ nkwork.BELOUDANDluswhatyouthinkofthisrelease.Visitlesmills.

DanCohen(NewZealand)isco-ProgramDirectorforbothCXWORXand BATTM,andapassionatemixed basedinandBODYBALANCETM/BODYFLOW?Instructor.HeisbasedinAuckland,whereheisalsoaaltrainerandPilatesinstructor.RenéVogel(Germany)isaCXWORX,BODYATTACKTMinstructor.RachaelAyre(Australia)isaCXWORXandBODYATTACKTrainer/Presenter.SheisalsoabasedinWollongongwheresheworksattheUniversityofWollongong.Choreography–DanCohenandDianaChiefCreativeOfficer–Dr.JackieCreativeDirector–KylieCoreyBairdProductionCoordinator–EllenBBuildCPre-VBFForwardandHandsonLROverRangeofTopandLowAdvanced01.Iwantmyparticipantstoconnectwiththemusicandtofeelthemuscle-mindconnectioninpreparingfortheWarmup. SetupAlternatingLegLiftcombo.Lieback,handsunderlower V1/ AlternatingLegLiftLegLiftFLegLiftLowerbothfeettoNOTE:After9reps,fingertipsto Rep/ DoublePulseCrossCrawlF&BDoublePulseTwistFDoublePulseTwist

2 24 V2/_ AlternatingSingle-LegLiftExtendlegsoutfurtherafter58Rep/B4QC/_Ican’tQC/_Ican’tHipShouldersdown,bringfeetcloseto Lowerhips8_Ican’tC8CRAVINGFocusonbringingyourparticipantsintothecorrectposition,straightfromthebeginningagainwiththebackpositioninthesecondInourCrossCrawlcombo,bringawarenesstothesecondtwisttolifthigherandtoengagetheobliquesevenmore.Theyshouldbereadyfortheworkout.“Ican’tstopthiscravingforCXWORX."TECHNIQUE&KEYCOACHINGTwistfromthecenterofyourchesttoliftshouldertowardsoppositekneeTwistfromthecenterofyourLiftshoulderupandLiftupandacrossandengageyourFocusonyoursecondtwist:liftupevenhigherandfeelthebiteinyourobliquesAlternatingAlternatingLegCrossHipCORESTRENGTHIntro SetupHoverontoes.FaceInstr/ AAlternatingKneeIntro SetupHoverontoes.FaceInstr/ AAlternatingKneeDrop4StepLlegoutto2StepRStepLlegoutto2StepRlegoutto2DoubleKnee4StepLleg2StepRleg2DoubleKnee4OPTION: Instr/ WalkingKneeDropComboStepLlegouttosideStepRlegouttosideDoubleKneeDropStepLleginStepRleginDoubleKneeDropOPTION:WalkingLegCombo

11211 V2/_ SetupforSplit-LegExtendedCrunch,facingLPickup te,lieonback,extendlegstovertical, teabovetheforehead,Crunchup Rep/_Waiting SplitlegsouttosidesLegstoverticalExtendarmsandlegstoCrunchtocenter,teaboveforehead,legs Instr/ Split-LegExtendedCrunch2xSplitlegsouttosidesLegstoverticalSplitlegsouttosidesLegstoverticalExtendarmsandlegstoCrunchtocenter,teaboveforehead,legsOPTION:No

222 11112 TransitiontoV3TransitiontoV3/_ AlternatingKneeDrop4Rep/_ WalkingKneeDropComboOPTION:WalkingKneeDropCombo(Slow)/8Instr/ WalkingKneeDropCombow.Jumpbothfeet1DoubleKnee1Jumpbothfeet1DoubleKnee1V4/V4/_ SetupSplitLegExtendedRep/_WaitingBSplitLegExtendedCrunch8Instr/ SplitLegExtendedCrunch2x8 V5/_ AAlternatingKneeDrop4Rep/_WaitingWalkingKneeDropCombow.4OPTION:Extendlegsto45°toOPTION:WalkingKneeDropComboMIDNIGHTCITYJumthefeetoutandinwhileinaHoverpositionchallengesthereactionspeedofourcoremuscles.ThisisknownasReactiveCoreTrainingandtrainsourcoretorespondquickly,heltoimproveagility.Dansays:Thistrackrequiresgoodcoachingoftheprogressionsandlevelssoeveryonefeelssuccess.Ifyou'renotwalkingslowlyyou'reholdingaHover.Movingtomediumpacerequiresthehipstostayevenmoresquaretothefloorandstill.Coachtobracingtheabstightlyandkeethehipsasstillaspossible.Imagerycanhelphere:imaginebalancingatrayofdrinksonyourbackasyourlegsaremoving.FinallycomestheJumJackprogression:thisstheabdominalstoreacttohelpstabilizethetrunk.Thetargetforthefeetshouldbejustoutsideofshoulders.TheSplitLegCrunchcombinationissimpleincomplexitywiththeloadkickinginfast,especiallyinthe2ndroundwhereyoucanchallengeparticipantstoincreaseintensitybystartingwiththelegsonthe45

TECHNIQUE&KEYCOACHINGBraceabstosupportlowerback.HipsshoulderssquaretotheLAYERElbowsunderFistsKneesslightlywiderthanhips-AbsHipsinlinewithOnkneesorupontoEyegazeAlighttouchdownontheKeepyourhipsLAYERYou'vegotatrayofdrinksbalancedonyourback,youmaygetalittlespillagebutdon'tletthetrayfallover.(Useimagerytoenhancethefeelingofthemove)PushforearmsdownintothefloorgroundtostabilizeyourupperbodyMIDNIGHTCITYWALKINGKNEEDROPKEYCOACHINGBraceabstosupportlowerback.HipsshoulderssquaretotheFrontlegout,backlegDropbothkneesdown,thenBracetheabstosupportlowerKeephipsLighttouchdowntothePushforearmsintotheAbsreactreallyhardeverytimeyoumoveyourlegs(whenmovingatmediumpace)WALKINGKNEEDROPCOMBOWITHKEYCOACHINGBraceabstosupportlowerback.KeepandshoulderssquaretotheJumpout,drop;jumpin,SmallupperSqueezequadstostabilize

KEYCOACHINGBraceabstokeeplowerbackpressedthefloorasyouLegshightothePointteaboveChintuckedCurlshouldersSqueezeSqueezeribstohipsSplitExtendarmsandlegsKeepliftingshouldershightoengageChallengeyourself.Hitjustbelowthe45o,thenstopatthe45oThekeyisyourlowerbackposition;ifyoufeelitcomingoffthefloorthenyou'veprobablytakingthelegstoolowYou'relikeagymnastoranOlympicdiver:you'reholdingthathollowpositionandit'sreallybuildingstrengthforyourcoreSTANDINGSTRENGTHIntroSetupforAlternatingLunge&ObliqueTwistteatOPTION:UseSMARTBAND;foldinV1/_AAlternatingLungeIntroSetupforAlternatingLunge&ObliqueTwistteatOPTION:UseSMARTBAND;foldinV1/_AAlternatingLunge&ObliqueTwistw.Press(Slow)StepRlegBintoLunge, te2TwistoverL2Backto2StepRleg teto2Squatand teabove4Backtostart4RepeatonL SquatPress:Pickupte.Feetoutsidehip- C/ AlternatingLunge&ObliqueTwistw.Press(Fast)StepLlegBintoLunge,punchteFTwisttoRkneeBacktoStepLleg tetoSquatandPress teaboveheadBacktostartpositionV2/_AndV2/_AndSetupforWoodchophandlestogetheratLknee,singleordoublePC/_Got Woodchop2/24OPTION:SingleC/ StaggeredWoodchopWoodchop1Droparmsdowntochest1Lift1BackdowntoL1SetupWoodchopPC/_Got Woodchop2/24C/ StaggeredWoodchop4Instr_SetupforAlternatingLunge&ObliqueTwistSquatBup/ AlternatingLunge&ObliqueTwistw.Press(Slow)C/ AlternatingLunge&ObliqueTwistw.Press(Fast)StepLfootintomiddleofSMARTBAND,stepSAVAGEThistrack'smovementsfocusontheabilitytokeepthepelvisandhipssquaretothefrontwhilerotatingfromthecenterofthechest.Thisisakeyroleofthecore.Theobliquemusclesallowustocreateafirmfoundationbystabilizingthepelvistodevelopatformforupperbodyrotation.Weusethiswhenthrowingorpushingpowerfullywithonearm.Coreysays:ThistrackskicksoffwiththeLungeandSquatcombinationwithteorband.CombiningLungesandSquatsinasequenceoverloadsthequadsandglutes,aswellasthecoreandposteriorslingmuscleswhichconnectthemusclesoftheupperlimbstotheoppositeglutethroughthecore,stressingthemusclestomakethemstronger!Youhavetimetospaceoutyourcues,onecueatatime,soyoudon’tleaveanyonebehind.IntheWoodchop,letparticipantsknowit'sashortblocksoaimtogivebothhandlesago,especiallyforyourregularMyfocuswastoconnectparticipantsintotheirbodies,givingthemthewhat,howandwhyoftheexercisesandthencheckingintomakesuretheyfeelit.Myfirstfocuswas-keepthehandlesinlinewiththechesttokeeptheworkloadintherotatormusclesofthetrunk.ThenIfocusedongettingparticipantstofeelthemusclesworkinginthebackandwaist–keethisfocusoffeelingtheworkingmusclesthroughtotheendofthetrack,whenIencouragedthemtofightfatiguewithgoodposture.So,howwillyouconnectyourparticipantswiththeirbodiesandtheworkout,ensuringeveryonestayscommittedtotheend?

TECHNIQUE&ALTERNATINGLUNGE&OBLIQUETWISTWITHSQUATPRESSKEYCOACHINGKeephipssquaretothefront.TwistfromthecenterofyourchestLAYERLUNGE&OBLIQUEChestSoftenyourStepbackintoalongLungewithleftRotatefromthecenteroftheBraceabstokeephipssquaretotheCheststaysFrontthighparalleltotheSQUATButtbackandChestElbowsslightlyforwardofLAYERFightfatiguebymaintaininggreatLUNGE&OBLIQUEntyourbackfootfirmlyonthefloortoyourPunchtheteforwardandbraceyourabstightly;thiswillbuildpowerinthecore,shouldersandthemusclesofthebackSQUATFocusonrangeofmotionintheSquat,buttjustabovekneeheightAsthetecomesforwardofyourbody,feelyourbackmusclesworkingtokeepyourchestKeeptheteforwardofthefaceasthiswillloadthemusclesofthecore SAVAGETECHNIQUE&KEYCOACHINGKeephipssquaretothefront.TwistfromthecenterofyourchestcebandunderneathrightSingleordoubleBendrightHandlestorightHandsuptoComebacktotheUp,up,down,BracetheabstokeephipssquaretoRotatefromthecenteroftheKeephipsfacingChestArmsFocusonkeeyourbodyupright,avoidsideleaning–createsmorepowerfromyourlegsupthroughthecoretothearmsDriveoutfromthelegsasyouslidecornerto

KEYCOACHINGKeephipssquaretothefront.TwistfromthecenterofyourchestHipssquaretotheUpDowntoUpandbacktoTwistfromthecenterofyourLifttheKeephandlesinlinewiththecenterofyourThisisanabsoluyphenomenalexerciseforstrengtheningyourcoreandlegs.Tomakeitevenmoreeffective,getsavageandripattheMinimizethedistanceasyoustaggerthehandlesfromabovetheshoulderstochestheight.Thesmallerthemove,themorechallengingitisfortheshouldersandthebackSTANDINGSTRENGTHIwantmyparticipantstofeelthestrengthandstabilityintheKickback&Squatsequenceastheymovewithcontrol.IntroSetupforKickback:Onehandleinhand,stepbothfeetontoSMARTBAND,widthapart.HOH.HalfV1/_I'veAKickback2/2ExtendLlegBto2Returntostart2 PC/You Squat.2ExtendLlegBto45°&PulseSquat.2ExtendLlegBto45°&Pulse Squatw.BicepCurl2Kickback&Squatw.ArmSequenceExtendLlegBto45°,openarmsto Squatw.BicepCurl27xPulseKickbackw.ArmsC/IInstr ExtendLlegBC/IInstr ExtendLlegBto45°&Pulsex7,armsto Squatw.BicepCurl2V2/_WeSetupKickback8AKickback2/24ExtendRlegBto45°&Pulsex3Squat.HOHSquatw.BicepCurl2Kickback&Squatw.Squatw.BicepCurl2Kickback&Squatw.ArmSequence47xPulseKickbackw.ArmsSetupforBackTap:Stepbothfeet8

6 6Instr/ V3/_We3SMARTBAND,crosshandleshighupwaist.Feetunder OPTION:Nocrossofhandles, _Thisabattlefield BackTapL&R2/2 PC/Youwent 2xSingle-LegSquatL&R2xSingle-LegSquatL2xSingle-LegSquat

Instr/ 7xPulseSingle-LegSquatL&R Rep/I BackTapL&R BOTHOFUSIncliningthetrunkforwardfromthehips(bringingthenoseforwardofthetoes)firesuptheglutestothemax.PerformingaSingleLegSquatwhilemaintainingthispositioncreatesahugedemandonthesemuscles.Thesecrettoizingtheloadismaintainingahighchestpositionsothatthemovementoccursatthehipjoint.Abeautifulpieceofmusictotrainpostureandstabilizationoftheglutes,usingtheSMARTBAND.Inthesetup,ensurethatyoucoachtothebandremainingun-crossedandthatthepositionstartsinaHalfSquat.Keepthestandinglegbentthroughouttohelpyourparticipantsremainstable.CoachreturningtotheHalfSquatattheendofeachrepetition,withalighttapofthetoesofthemovinglegtogettheglutesworkingfromthebeginning.TheKickback&SquatwithArmSequenceischallengingastheangleofonthebandisdifferentoneachside.Visuallypreviewthearmssoit'seasyfortheclasstofollow.Coachtheshoulderbladesdrawingtogetherandthestandinglegremainingsoft,withtheoptionforthearmstoextendloworhighertosuittheparticipant.Whenthearmscomeforward,aimtobringthebandhandlesuptoeye-line.WefinishthetrackwiththeSingleLegSquats.Encourageparticipantstostaylightintheirbacklegtogivetheglutesonelastblast.Remember:it'syourjobtohelpeveryoneachievetheirfitnessgoals–bothregularsandour ers.Whatmotivationalcueswillyouusetoensurethateveryoneiscommittedtotheend?

TECHNIQUE&KEYCOACHINGBraceabstokeephipsfacingLAYERAbsRightlegback,back,in,KeephipssquaretoPushheelbacktoAvoidleaningtotheAbsorbtheloadwiththeStandinglegbenttohelpyouLAYERTapfootinsoftlytofocusonstronggluteengagementthroughthestandingleg04.BOTHOFUSKICKBACK&