©2017 SCW Fitness Education 1waterinmotion.com/platinum10/pdfs/platinum10_choreonotes.pdf · 5...

©2017 SCW Fitness Education www.waterinmotion.com 1©2017 SCW Fitness Education www.waterinmotion.com 1

WATERinMOTION® Statement

WATERinMOTION® Platinum is a shallow-water, low-impact aqua exercise experience that offers active aging adults and deconditioned participants a fun workout improving cardiovascular endurance, agility, balance, strength and flexibility. Our vcertified instructors can gently share the pure joy of exercise through this buoyant, heart-healthy program.

TRACK TITLE ORIGINAL ARTIST* TYPE TIME1 Jump (For My Love) The Pointer Sisters Warm Up 5:292 All I Have To Do Is Dream The Everley Brothers Linear 5:193 Go West Pet Shop Boys, Village People Balance 5:21

4 All She Wants To Do Is Dance Don Henley Group 5:20

5 Sunny Boney M., Bobby Hebb Anchored 5:19

6 Holiday Madonna Toning 4:50

7 Break My Stride Blue Lagoon, Matthew Wilder Core 4:49

8 My Heart Will Go On (Love Theme From Titanic) Celine Dion Flexibility 5:00

9 Get Back The Beatles Bonus (Flotation) 4:48

*Songs not performed by the original artist


Changing the Tide in Water Exercise

Eleven diverse segments,with a specific song track for each, will utilize fresh, yet simple movement patterns to invigorate participants regardless of age, skill or fitness level Instructors will learn to use every inch of the pool with well planned transitions and carefully organized sequencing for workouts you’ve dreamed of, that are a cinch to integrate. Our experts pull them together and remove the need to analyze and prepare choreography, find the perfect music and prepare the structure of the class—we leave you with room to focus on your students!

Choreographer:

Education Author:

Education Presenter:

Music:

Presenters:

Support Team:

Ann Gilbert

Ann Gilbert

Ann Gilbert

Yes! Fitness Music®

Ann GilbertChris HenryCheri KulpRobin TaylorManuel VelazquezAmy Weisenmiller

Claudio CornejoShawn HamiltonKarl Mendoza

© 2017 SCW Fitness Education 3675 Commercial Avenue, Northbrook, IL 60062.The choreography, images, and DVD material contained herein are the exclusive property of SCW Fitness Education who reserves all rights to public performance, distribution and licensing. These materials are produced singularly for licensed facilities and certified presenters who maintain licensure and the right to present WATERinMOTION® in their facilities by complying with the terms of the licensure and instructor agreements. Any unauthorized duplication, distribution, broadcasting, public performance, copying or re-recording of this audio and/or visual materials in any manner is strictly prohibited. Not for resale.

Produced exclusively for Water in Motion® by Yes! Fitness Music. All Recordings Property of THE SAIFAM GROUP under license to Yes! Fitness Music


Abbreviation Key

**Use the following, if needed, to decode the choreography notes listed on the following pages:

OPPB

ALTDBL

CCSSD

LTVL

RF

JJ

..... Opposite

..... Back

..... Alternating

..... Double

..... Cross Country

..... Single – Single – Double

..... Left

..... Travel

..... Right

..... Forward

..... Jumping Jack


About WATERinMOTION® Platinum

WATERinMOTION® Platinum is a shallow-water, low-impact aqua exercise experience that offers active aging adults and deconditioned participants a fun workout improving cardiovascular endurance, agility, balance, strength and flexibility. This customized exercise system provides quarterly-released music, easy-to teach and learn choreography, fantastic marketing and scientifically designed programming and education. Our WATERinMOTION® Platinum certified instructors can gently share the pure joy of exercise through this buoyant, heart-healthy program.

WATERinMOTION® Platinum supplies safe, effective and fun classes that are guaranteed to bring excitement back into your pool; by offering a system that understands and addresses the specific needs of your 70+ an/or deconditioned client. Your clients will experience improvements in:

• Cardiovascular health• Strength• Endurance• Range of motion • Balance• Coordination• Flexibility

Take the guess-work out of your aqua classes with this program that has a combined educational background of over 100 years of field experience and educational leadership.


Choreography NotesTrack # 1Track Focus Warm upTrack Length 5:24Song Title JumpBPM 126

Song Part Count Movement Reps Lead Music Cue Verbal Cue

Intro 2x8 Jog heel 16 R

0:19 A Verse 1 2x8ROCK AND JOGRocking Horse x7, DBL Jog(Arms: INT/EXT rotation/push down)

1 R Don’t ask tell me Rebound and prepare to progress

2x8 Rocking Horse x7, DBL Jog(Arms: INT/EXT rotation/push down) 1 L Hold me I give you all Internal and external rotation

0:50 B Bridge 1 4x8WIDE JOG 3Jog Wide SSD(Arms: Sweep side to side , push down)

8 R I’ll take you down Now jog and double jog

1:22 C Chorus 1 4x8JUMP AND JACKJump Rope x4, JJ x2(Arms: snap x4, row up-open hands)

4 Jump for my love Be ready to jump like a kid

1:49 A Verse 2 4x8 ROCK AND JOG 1 R Don’t ask tell me Back to rocking horse

2:19 B Bridge 2 4x8 WIDE JOG 3 1 R I’ll take you down Transition with the double jog

2:50 C Chorus 2 4x8 JUMP AND JACK 1 Jump for your love Ready to jump

3:20 A Verse 3 4x8 ROCK AND JOG 1 R Don’t ask tell me Rocking horse

3:54 B Bridge 3 4x8 WIDE JOG 3 1 R I’ll take you down Wide jog and double jog

4:22 C Chorus 3 4x8 JUMP AND JACK 1 Jump for your love Ready to jump

4:56 C Chorus 4 4x8 JUMP AND JACK 1 Jump for my love Let’s do four more

Finish JJ

V1 C1 B1 V2 C2 B2 V3 C3 B3 C4

Trainers Notes: The warm up starts with a focus on shoulders and lower body movement. The wide jog will open hips and allow for longer levers to be added slowly. The chorus, or jump pattern, is playful, exciting and fun, and reminds the students of when they were kids! Warm up prepare the body for progression, increase the core tem-perature , are a way to rehearse movements and build towards cardio.


Choreography NotesTrack # 2Track Focus LinearTrack Length 5:17Song Title All I have to do is DreamBPM 130

Song Part Count Movement Reps Lead Music Cue Verbal CueIntro 2x8 Jog 16 R

0:16 A Verse 1 2x8 RUN AND STOPRun x3, Freeze 8 R You are the one Pick it up with a run and stop

2x8 Run x3, Flick kick 8 R You are the one Take it to a run and kick

0:47 B Chorus 1 4x8 CROSS COUNTRY ANGLECC, Face Fx8, Rx8, Fx8, Lx8 32 R Dream dream dream Cross country face me

1:18 C Bridge 1 1x8 KICK AND JACK Kick TVL F 8 R I can make you mine Move forward with a kick

1x8 JJ TVL B(Arms: Back stroke) 4 Only trouble is Jack back

1x8 Kick TVL F 8 R I need you so Let’s kick

1x8 JJ TVL B(Arms: Back stroke) Whenever I want you Let’s push it

1:48 A Verse 2 4x8 RUN AND STOP 1 R You are the one Run and stop2;20 B Chorus 2 4x8 CROSS COUNTRY ANGLE 1 R Dream dream dream Cross country more rebound2:50 C Bridge 2 4x8 KICK AND JACK 1 R I can make you mine Travel forward with a kick3:21 A Verse 3 4x8 RUN AND STOP 1 R You are the one Run and stop round three3:52 B Chorus 3 4x8 CROSS COUNTRY ANGLE 1 R Dream dream dream Time to cross country4:22 C Bridge 3 4x8 KICK AND JACK 1 R I can make you mine Ready to kick4:54 B Chorus 4 4x8 CROSS COUNRTY ANGLE 1 R Dream dream dream Back to cross counrty

Finish CC

V1 B1 C1 V2 B2 C2 V3 B3 C3 C4

Trainers Notes: In the linear track, we will move forward and back to increase heart rate. Increase the lever length and focus on glutes in all cross country patterns. Work back and chest as you jack back wot start point in chorus.


Choreography NotesTrack # 3Track Focus BalanceTrack Length 5:20Song Title Go WestBPM 130

Song Part Count Movement Reps Lead Music Cue Verbal CueIntro 2x8 JJ 8

0:17 A Verse 1 4x8 JACK and SLICEJJ and Fast JJ x2 8 Together we will go our

way Rebound jack and fast slice

0:47 B Chorus 1 1x8LEAP WESTLeap Angle Side(Arms: Point to direction of leap)

4 R Go west Travel west and leap

1x8 Jump back (Arms: Jump rope arms) 8 Go west Jump and move back

1x8 Leap Angle Side(Arms: Point to direction of leap) 4 L Go west Go east and leap

1x8 Jump back (Arms: Jump rope arms) 8 Go west Jump back at an angle

1:17 C Bridge 1 4x8 JOG AND PUSH BACKJog x3, Kick B 8 R There is where air is

free Three jog and kick back

1:48 A Verse 2 4x8 JACK AND SLICE 1 Together Big jack2:19 B Chorus 2 4x8 LEAP WEST 1 R Go west Angle leap2:50 C Bridge 2 4x8 JOG AND PUSH BACK 1 R There is where the air Jog three and push back3:21 A Verse 3 4x8 JACK AND SLICE 1 Together First move3:53 B Chorus 3 4x8 LEAP WEST 1 R Go west Leap west4:22 C Bridge 3 4x8 JOG AND PUSH BACK 1 R There are many ways 1,2,3 and kick4:54 B Chorus 4 4x8 LEAP WEST 1 R Go west Travel west

Finish Land wide

V1 C1 B1 V2 C2 B2 V3 C3 B3 C4

Trainer’s Notes: The balance track will teach the skill of moving from front to back with core stabilization, as well as giving the student a chance to really focus on lengthen-ing the hip joint. Play with the fingers and hand as you point from one direction to another for manual dexterity.


Choreography NotesTrack # 4Track Focus GroupTrack Length 5:11 Song Title All She Wants to do is Dance BPM 130

Song Part Count Movement Reps Lead Music Cue Verbal CueIntro 2x8 Kick Back 8 Form large circle

0:16 A Verse 1 4x8KICK BACK 3Kick back SSD to circle(Arms: Push forward)

8 R They are picking up the prisoners

Back kick and chest pressSingle single double and make a circle

0:47 B Chorus 1 1x8JOG AND ROLLJog x6, DBL Jog (Arms: Roll hands, Press down on DBL)

1 R Dance and make romance Turn your right shoulder out

1x8 Jog x6, DBL Jog (Arms: Roll hands, Press down on DBL) 1 L She wants to party Double jog for transition

1x8 Jog x6, DBL Jog (Arms: Roll hands, Press down on DBL) 1 R Dance and make

romance Move around the circle

1x8 Jog x6, DBL Jog (Arms: Roll hands, Press down on DBL) 1 L All she wants to do is

dance Get ready to kick back

1:18 C Bridge 1 4x8KARATE BACKKarate Kick B(Arms: elbow extension)

32 R Instrumental Karate kick back and get out of your circle

1:49 A Verse 2 4x8 KICK BACK 3 1 R Well the government Single single double back kick 2;19 B Chorus 2 4x8 JOG AND ROLL 1 R Dance and make Turn jog six2:50 C Bridge 2 4x8 KARATE BACK 1 R Instrumental Karate back3:20 A Verse 3 4x8 KICK BACK 3 1 R Molotov cocktail Single single kick back3:51 B Chorus 3 4x8 JOG AND ROLL 1 R Dance and make Turn jog and roll4:22 C Bridge 3 4x8 KARATE BACK 1 R Instrumental Karate push4:53 B Chorus 4 4x8 JOG AND ROLL 1 R Dance and make Turn shoulder out

Finish Roll hands

V1 C1 B1 V2 C2 B2 V3 C3 B3 C4

Trainer’s Notes: High cardio with group interaction is the theme of the track. Jog in a circle and use the double jog as a transition move to go in opposite direction. Moving in and out of a circle will increase the group interaction and fun factor of the track.


Choreography NotesTrack # 5Track Focus AnchoredTrack Length 5:12Song Title SunnyBPM 130

Song Part Count Movement Reps Lead Music Cue Verbal CueIntro 2x8 Neutral JJ 8

0:16 A Verse 1 2x8NEUTRAL JACKNeutral JJ(Arms: Sunny arms palms in)

8 Sunny yesterday Neutral jack slicing

2x8 Neutral JJ(Arms: Sunny arms palms out) 8 The dark days are gone Change palms to face front

0:45 B Chorus 1 4x8 DOUBLE JACK SUSPENDDouble JJ x2, SUSP JJ x8 2 Sunny thank you Double rebounding jack

1:18 C Bridge 1 1x8FLICKAnchored flick front(Arms: Skull)

4 R Instrumental Kick and pull four times

1x8 Anchored flick front(Arms: Skull) 4 L Instrumental Change legs

1x8 Anchored flick side(Arms: Skull) 4 R Instrumental Other leg take it wide

1x8 Anchored flick kick(Arms: Skull) 4 L Instrumental Stay in neutral

1:48 A Verse 2 4x8 NEUTRAL JACK 1 Sunny Jacks to you2:20 B Chorus 2 4x8 DOUBLE JACK AND SUSPEND 1 Sunny thank you Double jack jump in2:50 C Bridge 2 4x8 FLICK 1 R Instrumental Four kicks front3:22 A Verse 3 4x8 NEUTRAL JACK 1 Sunny thank you Open chest and shoulders3:52 B Chorus 3 4x8 DOUBLE JACK AND SUSPEND 1 Sunny thank you Double jack and suspend4:23 C Bridge 3 4x8 FLICK 1 R Instrumental Anchor one more time4:53 B Chorus 4 4x8 DOUBLE JACK AND SUSPEND 1 Sunny yesterday Double jacks

Finish Land JJ

V1 C1 B1 V2 C2 B2 V3 C3 B3 C4

Trainer’s Notes: Notice the amount of manual dexterity you teach in the track. Focus on adduction abduction and speak often about engaging the core and pelvic floor muscles.


Choreography Notes Track # 6Track Focus ToningTrack Length 4:41Song Title HolidayBPM 130

Song Part Count Movement Reps Lead Music Cue Verbal CueIntro 2x8 Noodle in front

0:17 A Verse 1 4x8 JACKJJ, JJ land speed x2 8 If we took the holiday Rebound jack and two fast

0:47 B Chorus 1 2x8PUSH PULLLunge stance Push Pull Noodle(Arms: Vertical Rainbow)

8 R Holiday oh yea Step forward into a lunge push and pull

2x8 Lunge stance push Pull Noodle(Arms: Horizontal Rainbow) 8 L Holiday celebration Change stance and position of

the noodle

1:17 C Bridge 1 4x8SKATESkate SSD(Arms: Noodle held as a barre)

8 R Instrumental Use noodle as a barre and skate back

1:49 A Verse 2 4x8 JACK 1 If we took the holiday Rebound jack2:19 B Chorus 2 4x8 PUSH PULL 1 R Holiday oh yea Push and pull2:50 C Bridge 2 4x8 SKATE 1 R Instrumental Go to the ballet class3:21 A Verse 3 4x8 JACK 1 You can turn this Rebound jack3:52 B Chorus 3 4x8 PUSH PULL 1 R Holiday oh yea Last time to push and pull4:23 C Bridge 3 4x8 SKATE 1 R Instrumental Use the noodle for balance

Finish Stand tall

V1 C1 B1 V2 C2 B2 V3 C3 B3

Trainer’ Notes: All large muscle groups will be targeted in the track. Stabilize with the core and remember that this is a very safe environment to work on strengthening. There is no need to baby anyone, so instead, Coach and increase awareness of areas you are focusing on. Be dynamic on deck to assure proper understanding of form and function.


Choreography NotesTrack # 7Track Focus CoreTrack Length 4:30Song Title Break My StrideBPM 130

Song Part Count Movement Reps Lead Music Cue Verbal CueIntro 2x8 Plank with noodle

0:16 A Verse 1 4x8 PLANK AND JACKPlank, ALT knee in, JJ 8 Last night I had Jumping jack and mountain climber

0:46 B Chorus 4x8LATERAL FLEXIONALT Standing DBL lateral flexion R(Arms: Hold noodle around waist)

4 R Ain’t nothing gonna Stand tall for lateral flexion

1:15 C Bridge 1 4x8FROGGIEFrog crunch narrow x1, wide x1(Arms: Hold noodle in front)

16 Instrumental Move to front froggie

1:49 A Verse 2 4x8 PLANK AND JACK 1 You are on a roll Tuck and plank2:19 B Chorus 2 4x8 LATERAL FLEXION 1 R Ain’t nothing gonna Lateral flexion2:50 C Bridge 2 4x8 FROGGIE 1 Instrumental Froggies3:21 A Verse 3 4x8 PLANK AND JACK 1 Last night I had Plan knee tuck and jack3:52 B Chorus 3 4x8 LATERAL FLEXION 1 R Ain’t nothing gonna Lateral flexion4:24 C Bridge 3 4x8 FROGGIE 1 Instrumental Strong froggies4:48 Finish Stand tall

V1 C1 B1 V2 C2 B2 V3 C3 B3

Trainer’s Notes: Stabilize while training the core throughout the track. Focus on lengthening spin and opening the hip area.


Choreography NotesTrack # 8Track Focus FlexibilityTrack Length 4:18Song Title My Heart Will Go OnBPM n/a

Song Part Count Movement Reps Lead Music Cue Verbal CueIntro 2x8 Shoulder stretch R/L 16 R

0:22 A Verse 1 1x8 OPEN DOOR STRETCHALT Lunge side, open door stretch 4 R Every night in my

dreams Let’s open the door

1x8 Lunge side, open door stretch 4 L That is how I know Working on the transverse plane1x8 DBL Lunge side, open door stretch x2 2 R Fall across the Change the move to doubles1x8 DBL Lunge side, open door stretch x2 2 L You have come to Two more

1:02 B Chorus 1 4x8 KNEE SIDE DRAGKnee up, rot. side, kick, drag to hamstring stretch 4 R Near far wherever you

areLift knee, open hip and extend. Draw to center and drop down.

1:44 C Bridge 1 4x8STRETCH TO FIGURE 4ALT Warrior 2, pick up heel to rot. knee F, figure 4(Arms: Skull)

4 R Instrumental Warrior two, drag foot to figure four

2:24 A Verse 2 4x8 OPEN DOOR 1 R Love can touch us Let’s open the door3:05 B Chorus 2 4x8 KNEE SIDE DRAG 1 R Near far wherever Lift, kick, extend and drop3:46 C Bridge 2 4x8 STRETCH TO FIGURE 4 1 R Instrumental Here’s your warrior two4:26 A Chorus 3 4x8 OPEN DOOR 1 R You’re here and Let’s open the door

Finish Prayer pose

V1 C1 B1 V2 C2 B2 V3

Trainer’s Notes: The flexibility track focuses on movements in which the student and increase ROM in all three planes. Coach how important the movements at the ankle joint are, as well as, the shoulder and hip. Use the flowing music to introduce patterns ha will seem like a mixture of dance and yoga.


Choreography NotesTrack # BONUSTrack Focus FlotationTrack Length 4:59Song Title Get BackBPM 130

Song Part Count Movement Reps Lead Music Cue Verbal CueIntro 2x8 Noodle under right leg float down

0:16 A Verse 1 4x8 CROSS COUNTRY TUCKSuspended CC, tuck

16 R Jojo was a man Big cross country and tuck

0:47 B Chorus 1 2x8 BIKEBike Circle R 8 R Get back, Get back Bicycle leaning to the right

2x8 Bike Circle L 8 L (guitar) Bicycle leaning to the left

1:18 C Bridge 1 1x8 ABDUCT ADDUCTExtend knees, Dorsi flex 1 Get back Get back Sit tall and hold the dori flexion

at the ankle1x8 ABD/ADD 4 Get back Get back Focus on inner thigh1x8 Extend knees, Point 1 Instrumental Plantar flex and hold1x8 ABD/ADD 4 Instrumental ABD and ADD

1:48 A Verse 2 4x8 CROSS COUNTRY TUCK 1 R Sweet Loretta Martin Cross country and tuck2:19 B Chorus 2 4x8 BIKE 1 R Get back Get back Move to the bicycle2:50 C Bridge 2 4x8 ABDUCT ADDUCT 1 Get Back Get Back Sit all for dori flexion3:22 A Verse 3 4x8 CROSS COUNTRY TUCK 1 R Jojo was a man Cross country and tuck

B Chorus 3 4x8 BIKE 1 R Get Back Bicycle againC Bridge 3 4x8 ABDUCT ADDUCT 1 Get Back Get Back Sit tall and dori flex

4:44 Finish Hold legs extended

V1 C1 B1 V2 C2 B2 V3 C3 B3

Trainer’s Notes: Insert the bonus track between tacks five and six if you choose to use the track. The focus of the track is movements at the ankle joint, the core and the hip.


Music Credits

WATERinMOTION® Platinum 9 - YES2146-2Yes! Fitness Music

Songs Courtesy Of:

Jump (For My Love) ~ Written by: Mitchell, Sharon, Skardina ; Published by: Rondor M.V. All I Have To Do Is Dream ~ Written by: Bryant ; Published by: Go West ~ Written by: H. Belolo, J. Morali, Willis ; Published by: Can’t Stop The Music All She Wants To Do Is Dance ~ Written by: Kortchmar ; Published by: Warner Bros Inc Sunny ~ Written by: Farian ; Published by: Copyright Control Holiday ~ Written by: Hudson, Stevens ; Published by: House Of Fun, Spirit One Music (Bmi) Break My Stride ~ Written by: Wilder, Prestopino ; Published by: Buchu Music My Heart Will Go On (Love Theme From Titanic) ~ Written by: J. Horner, W. Jannings ; Published by: Sme Subsidiary Uk Ltd. (Sony Music Entertainment..Get Back ~ Written by: J. Lennon, P. Mc Cartney ; Published by: Southern Music Pub. Co. Ltd.

All Recordings Property of THE SAIFAM GROUP under license to Yes! Fitness Music

© 2017 SCW Fitness Education 3675 Commercial AvenueNorthbrook, IL 60062.

The choreography, images, and DVD material contained herein are the exclusive property of SCW Fitness Education who reserves all rights to public performance, distribution and licensing. These materials are produced singularly for licensed facilities and certified presenters who maintain licensure and the right to present WATERinMOTION® in their facilities by complying with the terms of the licensure and instructor agreements. Any unauthorized duplication, distribution, broadcasting, public performance, copying or re-recording of this audio and/or visual materials in any manner is strictly prohibited. Not for resale.

All Recordings Property of THE SAIFAM GROUP under license to Yes! Fitness Music

©2017 SCW Fitness Education 1waterinmotion.com/platinum10/pdfs/platinum10_choreonotes.pdf · 5...

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