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2017Q3 Cxworx 28 DVD&mp3 download

lesmills view time 2017-12-27 12:49

2017Q3 Cxworx 28 tracklist

01 Chameleon.mp3
02 Innerbloom (What So Not Remix).mp3
03 Rhythm Inside (Toby Green Remix).mp3
04 Fried Chicken.mp3
05 Searchlight.mp3
06 Never Give Up.mp3
B5 Take Me Over.mp3
B6 Crazy Love.mp3

2017Q3 Cxworx 28 video screenshot

   

2017Q3 Cxworx 28 Choreography Booklet.pdf

CRUNCH COMBO
KEY COACHING FOCUS:
Brace abs to keep lower back close to floor
LAYER 1
· Combination
· Single Crunch, C-Crunch
· Crunch, knees lift, C-Crunch
· Feet down, Single Crunch
· Knees lift over hips
· Reach hands towards ankles
· Slide ribs to hips
· When you lower legs, press lower back
towards floor
· Brace your abs for control
· Chin tucked in on Crunch
LAYER 2
· To get warmer, increase the range
· Lift your shoulder blades every time you Crunch
· Reach for your little toes for more flexion, to get
abdominals really warm
CROSS CRAWL
KEY COACHING FOCUS:
Lift shoulder up and across
LAYER 1
· Twist to front leg
· Front and back
· Lift shoulder up and across for Crunch and
rotation
· Chin tucked in
LAYER 2
· The kicker: getting the core warm with prefatigue
before hitting our first strengthening track
(DOUBLE PULSE CROSS CRAWL)
· Double Pulse to front knee
· Pulse to the back
LAYER 2
· On second Pulse, aim for more rotation by

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