Www.choreographytogo.com



ABSOULTION Online workshop with Rachel Holmes & Kelly Reed-BanksWelcome to ABSOLUTIONThis online workshop for effective Abdominal training choreography is designed for the fully qualified instructor who specialises in core conditioning classes or needs new and fresh ideas for their conditioning classes.We have designed this online workshop to give you all the updated information you need to progress your teaching in the comfort of your own home. It is ideal for the busy instructor who would like to gain CPD in the comfort of their own workplace or home. What do you receive in this online certification?Full comprehensive manual which gives you the theory behind effective Abdominal trainingChoreography notes on different formats for Abs classes using interval formats, standing ab work and portable equipment. Catalogue of choreography downloads which include interval style, max out mid section, Organic abdominals & focus exercises.Certificate of attendance If there's one thing that most people want - apart from money, success and happiness - it's six-pack abs. Not only attractive and sexy, it's seen as a sign of good health and fitness.The obsession over a ripped midsection has spawned an entire multimillion-dollar industry that includes machines, pills, creams, fat-melting gadgets, fad diets and surgical procedures.However, the best core exercises may surprise you. It's not enough to just do ab crunches and sit ups. To build a strong core you need to exercise a variety of muscles from your hips to your shoulders. Most people think of the core as a nice six-pack, or strong, toned abs, but the truth is that the?abdominal?muscles are a very small part of the core. The abs have very limited and specific action, and what experts refer to as the "core" actually consists of many different muscles that stabilize the spine and pelvis, and run the entire length of the torso!?So what muscles actually make up your 'CORE'????·?????????Rectus Abdominis?- located along the front of the abdomen, this is the most well-known?abdominal?muscle and is often referred to as the "six-pack"?Erector Spinae - This group of three muscles runs along your neck to your lower back.Multifidus - located under the erector spinae along the vertebral column, these muscles extend and rotate the spine.External Obliques - located on the side and front of the abdomen.Internal Obliques - located under the external obliques, running in the opposite direction.Transverse Abdominis (TVA) -located under the obliques, it is the deepest of the?Abdominal?muscles?and wraps around your spine for protection and stability.Hip Flexors - located in front of the pelvis and upper thigh.Gluteus Medius & Minimus -located at the side of the hipGlueus maximus, hamstring group & piriformis- located in the back of the hip and upper thigh leg.Hip Adductors - located at medial thigh.?Generally,?Core strengthening exercises are most?effective?when the torso works as a solid unit and both front and back muscles contract at the same time, multi joint movements are performed and stabilization of the spine is monitored. You need to focus on full body approach rather than isolation of any of these muscles and that way you will create a strong core unit.It has also inspired a whole encyclopaedia of exercises that claim to deliver the coveted washboard, Instructors want to know which exercise is best to teach and get the best results and participants are willing to try anything from lotions, pills and weird and wonderful exercises.Here at Choreography To Go, we like to give you the most up to date research and the knowledge that you can then interpret within your own classes and clients. We want to keep that instructor integrity and freestyle flag flying so that you can use this information however you wish. We also understand that not all exercises are right for everyone, that all your participants are different and that you as the instructor need to know your group and level the workouts appropriately, give modifications and guidance to your participants throughout.Here comes the science - Researchers at Auburn University Montgomery in Alabama set out to determine the effectiveness of popular abdominal exercises using a test known as electromyography. The study is published in the July/August issue of the American College of Sports Medicine's?Health and Fitness Journal.Electromyography involves placing electrodes on the skin over the abdominal muscles. Electrical energy triggers the muscle to contract, and this contraction is captured, recorded and analysed. The greater the intensity of the electrical signal, the higher the degree of muscle activity.It's not the first time such technology has been used. Since the 1990s, there has been a trend towards more evidence-based fitness programming, resulting in a stark change in ab exercises.Sit-ups have long been struck off the list, due to the stresses they place on the spine and neck. The traditional crunch - a partial curl-up with unanchored feet - was also found to be ineffective, based on a 2001 study by researchers from San Diego State University's Biomechanics Lab that used electromyography.In general, they found that Pilates and yoga-style exercises were effective for abdominal training and conditioning.The top exercises for producing increased deep muscle activity with lower superficial muscle activity were the Pilates double-leg stretch, dynamic side bridge, isometric side bridge and Pilates hundredUltimately, if you want that six-pack, just doing ab exercises isn't enough. A taut tummy comes from having a low body fat percentage. Eating a nutritious diet which is free of toxins, sugar and processed foods.Abs are made in the kitchen More and more people?are?realising that you can crunch away till your blue?in?the?face (literally) but if your nutrition is not right, you?are?never going to get?the?wash boardabs?or toned flat midriff you desire!?Abs?are?definitely?made?in?the?kitchen?and you can not plank away a poor diet!!! It just does not work!So here?are?my top 5 tips for getting a flatter stomach & reducing body fat from around your mid section -1. Eating FAT will NOT make you FAT, Eating SUGAR WILL!!! - Long gone?are?the?days where we were all on LOW FAT diets. Sugar is?the?enemy not FAT! So Cut out?thelow fat, low calorie options as these?are?either full of sugar or sweeteners and instead eat good home?made?food and don't be afraid of good fats! ?2. Eat more of?the?GOOD Fats - like avocado, coconut oil, organic butter, snack on nuts & seeds instead of low fat cereal bars & yogurt and use Olive Oil for dressing instead of low fat dressings which?are?very high?in?sugars.3. Certain foods and drinks will cause inflammation?in?the?gut, these foods and drinks?are?normally high?in?sodium and sugar. If I had a swollen knee and I kept jumping on it, it would get more aggravated and inflamed, this is?the?same for your gut! So if you keep putting foods and drinks?in?your gut that make it bloated, you will cause inflammation?in?the?gut just like you do your knees! cut out processed foods first as these?are?really high?in?Sugar & Salt. Then start to eliminate other sugars and see how your body responds.?4. Ditch?the?booze if you really want?Abs?like slabs!! - WARNING, If you?are?a wine lover or enjoy a tipple or two, this might just ruin your day!?The?body can not burn fat while your liver is detoxing and this can last up to 72 hours after you have had alcohol!!! so if you follow?the?80/20 rule where you?are?good?in?the?week but enjoy a drink Friday/Saturday & Sunday, you will not burn fat again until Thursday!!?5. Water is?the?key!!! Not only to flush out toxins, improve your skin, hair & nails but also helps to beat?the?bloat! so you need to up your water intake to 2-3 litres a day! More if you exercise a lot! Yes you will wee for England to start with but give it 3 days and it WILL pass!! You'll have more energy, feel better and be less bloated!??We advocate KSFL living at C2GO so for more information about clean eating and the effects of diet on your mid-section go to TEACHING TIPS FOR YOUR ABS CLASSESProgramme Design: know your participants.?In many of the standard fitness programmes offered in clubs today, the class descriptions are so specific that participants know what to expect before they enter the room. Make sure this is the case:Find out what types of exercise they do and don’t like.Determine what they hope to gain from the class.Stay flexible;?be ready to change or modify moves.Keep It?Safe and Simple?(KISS): To start with, you do not need to overload your classes, they are designed to push clients to the max so don’t try to over load them with complex choreography.Think “Good, Better, Best”; the best movement choice is one that everyone can perform well and get the most out of the workout to start with, if you give them your most advanced exercises to start with, they have nowhere to go with it. Instead use different training methods like pyramids or tri-sets using the same moves you have done in basic part of the class.Plan for longevity; you want to be a part of getting your participants fitter, stronger & leaner. This isn’t going to happen overnight! Make them aware of this!Ask for feedback?from the group.Remember that weight loss is 70% nutrition and 30% exercise so if they have this as a goal, they need to be focused on clean eating as well! MOVEMENT & CUINGMost of your participants who come to interval training may not do anything like this in their normal classes or exercises sessions so make sure you demo clearly, ideally a 3D demo – from the front, side and back profile so they can really see the move, pre-teach harder moves and then once they know what they are doing, get into the group and COACH!Teach movement with meaning, Explain why a move is relevant, and describe its purpose.Use the?warm-up as a rehearsal?for moves that will be used later in the class.Build from basic steps and do gradual progressions.Pay attention to changes in direction, rhythm, tempo, balance, volume, complexity and plane.Suggest simple modifications or default moves.Use?movement patterns that reinforce agility, balance and stability.Take advantage of the training method you are using if you are using pyramids make the top of the pyramid the hardest move!Cue both visually and verbally;?cater for different learning styles in the class.Assess the room’s physical setup. How will posts, doors, equipment and size affect your participants’ ability to move safely?MOTIVATION & COMMUNICATIONHow you communicate with your participants helps determine whether they continue with your class, but their reasons for initially attending can differ significantly from others in the group.?Participants in Abs classes tend to be motivated by four factors: Improved Stamina, weight loss, appearance and Participation.?Notice how?choreography is not a top motivator!Say your name and learn participants’ names.Notice and comment on progress?of any sort.Be sincere, enthusiastic, caring and compassionate.Have a sense of humor.Get into the group and motivate, rather than just leading from the front, speak to participants directly and correct technique where neededRespect participants’ physical limitations, not everyone in the class will be fit to start with.INDIVIDUAL TOUCHESEvery participant (and instructor) has things they prefer, but?one essential personal touch is to learn students’ names.?Take time to find out their goals for coming to class & make them feel special. Abs Classes are very popular and are across timetables all over the UK in health & fitness clubs, leisure centres and community halls so the reason they will keep coming back with be because of YOU not necessarily the workout! Music In the last 10 years the body of research on workout music has swelled considerably, helping psychologists refine their ideas about why exercise and music are such an effective pairing for so many people as well as how music changes the body and mind during physical exertion. Music distracts people from pain and fatigue, elevates mood, increases endurance, reduces perceived effort and may even promote metabolic efficiency. When listening to music, people run farther, bike longer and swim faster than usual—often without realizing it. In a 2012 review of the research,?Costas Karageorghis?of Brunel University in London, one of the world's leading experts on the psychology of exercise music, wrote that one could think of music as "a type of legal performance-enhancing drug."Music companies are now creating interval style music in different formats including pyramids, supersets, continuous style etc. Here at Choreography To Go, we recommend using Pure Energy - Choreography ideas Warm up –Lunge side to side with shoulder rolls, add elbows, add full armsDynamic stretch for chest on the diagonal & in the middleSwoopLunge back with same arm as leg, then opposite arm to legLunge with arms over to side & rotationSpine twist with arms in Cossack, then reach back Lunge single single hold with toes upKnee lift up & out with opposite arm to legRotate hip & arm – stay on same side for 8xReach back on diagonal and down lowRoll down, walk out to plank\cobra and walk back, rotate Step lunge forward with arms up, arms rotate over front leg & then over back legStep lunge to side with arms over headStanding abs & back50 – Standing oblique’s – elbow to knee same side R40 – Elbow to knee opposite side with knee lift30 - Back ext with alternate leg lift20 – Standing crunch with feet asymmetric10 – figure of 830 sec rest and then go back up the pyramid from 10 sec move but on other sideMax out mid-section Pyramid 1 – Standing 50/40/30/20/10 break 10/20/30/40/50 Elbow to thigh same side - alternate Reach to back of heal then up to centre - alternateStanding ab crunch Knee crunch one side / change sides half wayTuck crunch30 second break Tuck CrunchKnee crunch one side/ Change sides half way throughStanding ab crunchReach to back of heal then up to centre – alternateElbow to thigh same side - alternatePyramid 2 – Standing 50/40/30/20/10 break 10/20/30/40/50 Walk out to plank leg lift 4x and walk backSide plank / normal comboSpiderman R&L, Press up plank comboPlank twistWalking plank30 second breakWalking plankPlank twistSpiderman R&L, Press up plank comboSide plank/ normal comboWalk out to plank leg lift 4x and walk backPyramid 3 – Standing 50/40/30/20/10 break 10/20/30/40/50 lunge forward with spine twistCanoe with rotationStanding knee crunchElbow to opposite kneePike to plank30 second breakPike to plankElbow to opposite kneeStanding knee crunchCanoe with rotation Lunge forward with spine twist Pyramid 4 – Standing 50/40/30/20/10 break 10/20/30/40/50 Full roll back, 4x side tapsLeg push on elbowsFrog press – up & outScissors with twistStraight leg lift30 second break Straight leg liftScissors with twistFrog press up & outLeg push on elbowsFull roll back, 4x side tapsSTANDING ABS to continuous music4x Double arm crunch4x Single arm crunch 4x single arm across crunch4x double arm across crunch4x Rotate back release 2x wood chop slow8x wood chop fast4x knee crunch across8x leg back and extend arms back above headRepeat as many times as possibleTri Sets – 30/30/30- 30 second rest or 20/20/20 – 20 second restSide plank leg lift/ rainbow leg/ knee lift crunchAlternate tap down, side tap, curtsey, double tap / Knee roll into double leg stretch/ Breast stroke swim legSide bend/ alternate top arm & leg switch/ thread like a needlePlank-leg pull R/ Plank –leg pull L/ Plank shift weight ? plank with alternate arm forward, wide, salute, swim / full plank with arms out & in/ plank with arm wrap1st Giant sets – 5 exercise no stopping standingStanding extension with single knee crunch RStanding extension with single knee crunch LStanding oblique crunch RStanding oblique crunch LFIGURE OF 8 2nd Giant sets – 5 exercises no stopping floorShoulder bridge knee to elbow RShoulder bridge knee to elbow LShoulder bridge R leg to side out and inShoulder bridge L leg to side out and inCriss cross3rd Giant set – exercises no stopping all fours? plank with swim leg R? Plank with swim leg LFull plank with opposite arm to leg lift & hold RFull plank with opposite arm to leg lift & hold LBear rockMore Choreography ideas In plank position – Walking arms (straight then down to elbows)Walking hands out and inDriving with the legs – out to side, up and down and under and across? plank with single swim leg out to side? plank with single leg tap over other legOn all fours –Superman (opposite arm to leg) – around the clock and repeat backLeg extension with thread like a needle opposite armBear holdKneeling hundred (upright on knees and pump arms above head – rotate side to side)Hill ClimbersBunny hops – in and out, side to side and with a twistSeated abs –Half roll back – normalHalf roll back with arm float above head single and doubleHalf roll back with open door armsHalf roll back with arms in frontal planeHalf roll back with canoe armsRepeat with opposite leg liftsFull roll back – lift and double clapFull roll back in all 3 planes – sagital, frontal and transverse planeV-Sit with arms in all 3 planes and clapV-Sit with single leg pushV-Sit with double leg pushRepeat V-Sit section but with legs lifting in frontal plane and transverse (criss cross)Laying on back –Reverse curl in all 3 planes (straight up, side to side and twist)Bicycle the legs forward and backwardsBack extensions – Normal up and downUp and twist to side (frontal plane)Rotate up (transverse plane)Repeat with leg raises in all 3 planes (straight up, out to side and rotating over other leg)Abs v Back Teaser LiftBack Ext with rotationPlank TwistDiagonal Superman combo RV Sit opposite arm to leg liftDiagonal superman combo LScissor With lateral reachLateral Back ExtensionOrganic AbdominalsSequence 1Roll down, walk out to ? plank, Alternate leg float, and alternate arm float, Roll back up Sequence 2Spine twist, Standing glute squeeze with arm lift, Roll down to all fours, Opposite arm to leg on diagonal and wrap around 8x, Roll back upSequence 3 Half roll back with bow & arrow arms, Half roll back with arms wideLift leg up, up down downHead down and release the back Sequence 43 toe taps same legRotate over on same legCycle 2x same legChange legsSequence 5Scissor straight legScissor to sideFrog press low and 45 degreeSequence 6Side plank crunch, Thread like needle Bear pose/ plank knee down and upSide plank crunch crunch, Thread like needleBear pose/ plank knee down and up Sequence 7Side lying plank Top leg circle3 taps forward and slide back with top leg 3 taps back and slide inFull plank 3 taps and slide in Sequence 8Right Leg Single leg stretch, knee dropLegs up, up , down down Double leg stretchLeft leg single leg stretch, knee dropLegs up up down down Double leg stretchSequence 9Full Roll Back on Right SideFull Roll Back on Left sideRoll back to centreRoll Back to centre & holdArms up, out and up Sequence 10 – Back sequenceOpposite hand to food wrap around 2x VW pull back, lift up, back and down 2x Back extension 2xSequence 11Aeroplane R&L 2X Double leg swim leg tap heals 2x lower 4xSequence 12Abs curl with R leg extended and left arm lift 4xAb curl with leg going to side 4xShoulder bridge 3x On the minute every min – Abs & backSide back extension R Back ext tick tockSide back extension LPlank with hand to side – 3 taps and lift RPlank with hand to side - 3 taps and lift LDown dog with leg pull into plank & pull knee through RDown dog with leg pull into plank & pull knee though LLeg pull front into V sitKnee roll into double leg stretchTransverse reverse curlPortable equipmentFit Ball – Fitball crunch with one arm extended to sideFull roll out and roll backPiston press with shoulders on ball, feet on floorAb roll out on knees with ball in frontPlank on ballSuperman over ball Flipper kick with hands on floor over ballBall in between feet, squeeze and lower legs into a double leg stretchExchange ball from feet to handsReverse curl with ball in between feet GlidesPlank with glides under toes, slide leg to sideAs above with knee to chest – hill climberAS above with knee to opposite shoulder – hill climber with twistAs above with knee to side towards elbow – spidermanPlank jack with glides under toesWalk out into pike, come through to plank, back to pikePlank to tuckPlank with glides under hands – circle one hand out at a timeSingle leg stretch with glides under feet, - perform a sit up as you slide leg away As above with double leg stretch BosuBosu sit upOblique sit up Opposite elbow to kneePlank with elbows on BosuPlank with feet on BosuPlank with feet moving on BosuPlank holding bosu with its belly downAs above and rock side to sideSide sit up on BosuSide plank on BosuFinal Points –Ab classes will and have always been popular and we are thrilled that you are the forward thinking instructor that is keeping up to date with their CPD with regards to this knowledge. As you know the fitness industry is ever evolving and we need to keep our knowledge on point and our choreography safe and effective but also fresh and exciting. You know your participants and what is effective for them, never think that one exercise suits all as everyone is different so monitor your class closely, give modification and progressions and get into the group and coach them effectively. Be hands on with correction and use these exercises on yourself so you can feel the benefits and pass this on. For more information, please feel free to contact –Kelly Reed-Banks – Kelly@Rachel Holmes – Rachel@ ................
................

In order to avoid copyright disputes, this page is only a partial summary.

Google Online Preview   Download