©2017 scw fitness education 1waterinmotion.com/platinum9/pdfs/platinum9_choreonotes.pdf©2017 scw...

©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 My Boyfriend’s Back The Angels Warm Up 5:292 Good Vibrations Beach Boys Linear 5:203 I Can See Clearly Now Johnny Nash Balance 5:21

4 I Believe I Can Fly R Kelly Group 5:21

5 Candy Girl Wilson Picket Anchored 5:20

6 Get Ready The Temptations Toning 4:50

7 Raspberry Beret Prince Core 4:49

8 Red Red Wine Ub40 Flexibility 4:59

9 Ain’t No Mountain High Enough Marvin Gaye Bonus (Flotation) 5:15

*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®

Chris HenryMinda KjarSara Kooperman, JDCheri KulpBryan MillerRobin 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 up Track Length 5:37 Song Title My Boyfriend’s Back BPM 126

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

0:16 A Verse 1 2x8DOUBLE JOG PRESSDBL Jog(Arms: Press F, DIAG, S&B, change direction)

16 R My boyfriend’s back Arms press forward

2x8 DBL Jog(Arms: Starfish F, DIAG, S&B, change direction) 16 R Open fingers to a starfish

0:48 B Chorus 1 4x8SIDE JACK JUMPALT Jack Side x1, Jump Rope X2(Arms: Short lever)

8 R Hey, I know that you Side jack with two jumps

1:19 C Bridge 1 2x8JOG HEELJog Heel(Arms: 1-arm External and internal rotation R)

16 R Ooh, yeah, yeah Heel jog sweep arms

2x8 Jog Heel(Arms: 1-arm Internal and external rotation L) 16 R Let’s switch sides

1:51 A Verse 2 4x8 DOUBLE JOG PRESS 1 R He’s been gone Double jog

2:22 B Chorus 2 4x8 SIDE JACK JUMP 1 R Hey, I know that you Side jack

2:54 C Bridge 2 4x8 JOG HEEL 1 R Ooh, yeah, yeah Jog heel “OK” sign

3:25 A Verse 3 4x8 DOUBLE JOG PRESS 1 R My boyfriend’s back Push forward

3:57 B Chorus 3 4x8 SIDE JACK JUMP 1 R Hey, I know that you Ready for side jack

4:28 C Bridge 3 4x8 JOG HEEL 1 R Ooh, yeah, yeah Let’s jog heel

4:59 B Chorus 4 4x8 SIDE JACK JUMP 1 R Hey, I know that you Side jack

Finish Land wide Stand wide

V1 C1 B1 V2 C2 B2 V3 C3 B3 C4

Trainer’s Tip: Working in all three planes during the warm up is the focus of the track. Coach the importance of starting slowing and increase ROM and energy levels throughout the track. The music and the patterns (jump rope) are playful and memorable and will capture the attention of the students right out of the gate. During block two, jump laterally and back to center creating an early balance pattern.


Choreography NotesTrack # 2Track Focus LinearTrack Length 5:17 Song Title Good Vibrations BPM 130

Song Part Count Movement Reps Lead Music Cue Verbal CueIntro 2x8 Swing kick R

0:16 A Verse 1 4x8ROCK SWINGRocking Horse X1, Swing Kick X1(Arms: Fists/open palm)

8 R I love the colorful Rocking horse with fist

0:47 B Chorus 1 4x8CROSS COUNTRYCC(Arms: External and Internal rotation)

32 R I’m picking up good Cross country external and internal rotation

1:18 C Bridge 1 1x8TUCK AND SCOOPTuck, TVL F(Arms: Scoop)

4 Vibrations Tuck and travel forward

1x8 Frog Jump TVL B(Arms: Press forward) 4 Froggie back

1x8 Tuck and Scoop TVL F(Arms; Scoop 4 Instrumental Let’s tuck again

1x8 Frog Jump TVL B(Arms: Press forward) 4 instrumental Froggie backward

1:48 A Verse 2 4x8 ROCK SWING 1 R Close my eyes Rock and kick2:18 B Chorus 2 4x8 CROSS COUNTRY 1 R I’m picking up good Cross country ski2:49 C Bridge 2 4x8 TUCK AND SCOOP 1 Vibrations Tuck and travel3:19 A Verse 3 4x8 ROCK SWING 1 R I love the colorful Rock and kick3:50 B Chorus 3 4x8 CROSS COUNTRY 1 R I’m picking up good Cross country rotation4:20 C Bridge 3 4x8 TUCK AND SCOOP 1 Vibrations Tuck travel forward4:51 B Chorus 4 4x8 CROSS COUNTRY 1 R I’m picking up good Back to cross country

Finish Lunge, open arms Land front open

V1 C1 B1 V2 C2 B2 V3 C3 B3 C4

Trainer’s Tip: In block one be able demonstrate the rock and swing pattern at least four times before using a chair. Exaggerate the fist and finger patterns, as they show our continued focus on manual dexterity. Speck about posture and the important of ROM at the shoulder joint during the chorus and encourage starting smaller and increasing the ROM during the blocks. Travel on the sagittal plan and remember that the press forward on frog pattern recruits fast twitch muscles.


Choreography NotesTrack # 3Track Focus Balance Track Length 5:20Song Title I Can See Clearly Now BPM 130

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

0:17 A Verse 1 1x8 JACK AND LEAPJJ X2, Leap X2 1 R I can see clearly now Jack and leap

1x8 JJ X2, Leap X2 1 L I can see all Other way1x8 JJ X2, Leap X2 1 R I can see clearly now We go long levers1x8 JJ X2, Leap X2 1 L Gone are the dark Ready for next move

0:47 B Chorus 1 1x8KICK UP TO WIDE JOGKick low(Arms: Slice) 8 R It’s gonna be a bright Slice hands

1x8 Kick higher(Arms: Open hands) 8 R It’s gonna be a bright Kick high

2x8 Wide Jog(Arms; Open to side) 16 R Look all around Jog wide and look side to side,

look forward

1:18 C Bridge 1 4x8SLICE JACKJJ X1, JJ fast X2 (Arms: Slice) 8 Clearly now One jack, two fast, slice hands

1:48 A Verse 2 4x8 JACK AND LEAP 1 Yes, I can make it Movement #12:19 B Chorus 2 4x8 KICK UP TO WIDE JOG 1 R It’s gonna be a bright Slice and kick2:48 C Bridge 2 4x8 SLICE JACK 1 Clearly now Jumping jack next3:20 A Verse 3 4x8 JACK AND LEAP 1 I can see clearly now Big jack and leap3:50 B Chorus 3 4x8 KICK UP TO WIDE JOG 1 R It’s gonna be a bright Slice to start4:21 C Bridge 3 4x8 SLICE JACK 1 Clearly now Jack and fast4:52 B Chorus 4 4x8 KICK UP TO WIDE JOG 1 R It’s gonna be a bright Kick to front

Finish Land wide, arms sweep side Big splash to side

V1 C1 B1 V2 C2 B2 V3 C3 B3 C4

Trainer’s Tip: Practice mobility and hand eye coordination as you coach the need to follow the movement pattern with the eyes, looking side to side and then back to the front. Leaping twice to the side is your balance pattern, so encourage a large leap activating the whole lower body and stabilizing with core muscles. Exaggerate slicing our hands during the chorus to assure safe and effective ROM at the shoulder joint while executing the land tempo move.


Choreography NotesTrack # 4Track Focus GroupTrack Length 5:28 Song Title I Believe I Can Fly BPM 130

Song Part Count Movement Reps Lead Music Cue Verbal CueIntro 2x8 Jog Heel, need a partner later Partner up

0:16 A Verse 1 4x8JOG HEELJog Heel(Arms: Press hands together, figure 8 R to L) 32 R I used to think that I Press hand to a figure eight

0:47 B Bridge 1 2x8FLICK AND KARATEFlick kick(Arms: Fist with thumb up X8, fingers open X8 16 R If I can see it Flick kick thumbs up

2x8 Karate Kick(Arms: Fist with thumb up X8, fingers open X8 16 If I can see it Change kick to karate

1:17 C Chorus 1 4x8SIDE JACKJJ ALT S & CTR(Arms: Fly open and roll in center) 8 R I believe I can fly Flying jack and roll center

1:48 A Verse 2 4x8 JOG HEEL 1 R See I was on the Jog heel press palms2:18 B Bridge 2 4x8 FLICK AND KARATE 1 R If I can see it Kick front thumbs up2:49 C Chorus 2 4x8 SIDE JACK 1 R I believe I can fly Flying jack to right3:19 A Verse 3 4x8 JOG HEEL 1 R I used to think that I Jog heel face front3:50 B Bridge 3 4x8 FLICK AND KARATE 1 R If I can see it Flick kick4:20 C Chorus 3 4x8 SIDE JACK 1 R I believe I can fly Jacks and fly4:51 B Chorus 4 4x8 SIDE JACK 1 R I believe I can fly Take flight

Finish Land wide, V-arms, palms down Both arms up to front

V1 B1 C1 V2 B2 C2 V3 B3 C3 C4

Trainer’s Tip: Manual dexterity will be a focus in the group track, as well as coordination. In block one, the verse, press hands together and gently rotate the upper body, working in the transverse plane. You will stay with the partner for 32 reps, giving you plenty of time to coach alignment and spinal rotation (QL). The chorus introduces a balance move with the jack jumping from right to left.


Choreography NotesTrack # 5Track Focus Anchored Track Length 5:28 Song Title Candy GirlBPM 130

Song Part Count Movement Reps Lead Music Cue Verbal Cue2x8 Anchor body, engage abs

0:14 Verse 1 2x8 BACK AND KARATEGrounded Karate Kick B/F 8 R Sugar hey Kick back and push

2x8 Grounded Karate Kick B/F 8 L Sugar daddy Change legs

0:47 B Chorus 1 2x8NEUTRAL JACK AND JUMPJJ Neutral(Arms: skull through water) 8

My Sugar, ahh honey honey Go low to neutral jack

2x8 Jump F/B(Arms: Long lever OPP to legs) 8 Oh honey Front back jump

1:18 C Bridge 1 4x8SKATE BACKKick back SSD (Arms: press forward) 8 R

Sugar daddy Next single single double skate

1:48 A Verse 2 4x8 BACK AND KARATE 1 R Ahh sugar Karate kick back and front2:19 B Chorus 2 4x8 NEUTRAL JACK AND JUMP 1 My Sugar Neutral jack2:49 C Bridge 2 4x8 SKATE BACK 1 R Sugar daddy Skate push forward3:19 A Verse 3 4x8 BACK AND KARATE 1 R Sugar hey Karate kick back and front3:49 B Chorus 3 4x8 NEUTRAL JACK AND JUMP 1 My Sugar Neutral jack4:20 C Bridge 3 4x8 SKATE BACK 1 R Sugar daddy Skate single single double4:50 B Chorus 4 4x8 NEUTRAL JACK AND JUMP 1 My Sugar Neutral jack go low

Finish Land feet together, arms at sides One jump forward

V1 C1 B1 V2 C2 B2 V3 C3 B3 C4

Trainer’s Tip: The focus of the track is to introduce a few power moves while works in at all levels or positions. The powerful chambered karate kick forward and back introduces a fast switch pattern performed in the grounded position followed a combination of neutral and rebounding. The final block, or bridge, focuses on hip extension and activation of the gluteal muscles using an easy to single, single, double pattern in the music. Try to really coach through each position and use a chair when needed for balance.


Choreography Notes Track # 6Track Focus ToningTrack Length 4:57 Song Title Get Ready BPM 130

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

0:14 Verse 1 2x8 TRICEPS PRESSTriceps press down 8 R Never met a boy Single arm press

2x8 Triceps press down 8 L Fee Fie Foe Fum Change sides

0:46 B Chorus 1 4x8JACK PUSH PULL JJ Neutral(Arms; push noodle, pull noodle) 16 And now I’m bringing Neutral jack push pull

1:17 C Bridge 1 4x8JACK AND SKIJJ Neutral/CC(Arms: Noodle out/in, ALT F/B) 8 R Get ready Move noodle to arch and jack and

ski1:47 A Verse 2 4x8 TRICEP PRESS 1 R Wanna play hide and Press down2:18 B Chorus 2 4x8 JACK PUSH PULL 1 And now I’m bringing Neutral jack chest press2:49 C Bridge 2 4x8 JACK AND SKI 1 Get ready Arch and jack and cross country3:19 A Verse 3 4x8 TRICEP PRESS 1 R All of my friends Back to triceps press down3:49 B Chorus 3 4x8 JACK PUSH PULL 1 And now I’m bringing Jack with push pull4:20 C Bridge 3 4x8 JACK AND SKI 1 Get ready To arch and jack4:41 Finish Stand, push noodle down Push noodle down

V1 C1 B1 V2 C2 B2 V3 C3 B3

Trainers Tip: REMEMBER there is a lot of movement in the toning track. Cue ahead and prepare for smooth transitions. Coach the fact that the elbow joint stays at one’s sides during the triceps block. The focus of the track is to strengthen the adductors and lengthen the hips joint.


Choreography NotesTrack # 7Track Focus Core Track Length 4:30 Song Title Raspberry BeretBPM 130

Song Part Count Movement Reps Lead Music Cue Verbal CueIntro 2x8 Noodle behind and toes to bottom of pool

0:18 A Verse 1 4x8 SIDE TUCK Tuck side/touch down 16 R I was working part Rotating lifting to the side

0:48 B Chorus 1 4x8 ABDUCT TO DIAMONDSUSP ABD, Diamond, ABD, ADD 8 Raspberry beret Abduction to a diamond

1:18 C Bridge 1 1x8LATERAL FLEXIONStanding lateral flexion(Arms: press the noodle down) 4 R The rain sounds so Lateral flexion standing up

1x8 Standing lateral flexion(Arms: press the noodle down) 4 L Other side

1x8 Standing lateral flexion(Arms: press the noodle down) 4 R Listen, this ain’t the

first time Back to the right

1x8 Standing lateral flexion(Arms: press the noodle down) 4 L Left for four

1:48 A Verse 2 4x8 SIDE TUCK 1 R Built like she was Side tuck lift knees2:18 B Chorus 2 4x8 ABDUCT TO DIAMOND 1 Raspberry beret Abduction to diamond2:48 C Bridge 2 4x8 LATERAL FLEXION 1 R The rain sounds so Lateral flexion3:19 A Verse 3 4x8 SIDE TUCK 1 R I was working part Left and tuck3:49 B Chorus 3 4x8 ABDUCT TO DIAMOND 1 Raspberry beret Abduction to diamond4:19 C Bridge 3 4x8 LATERAL FLEXION 1 R Raspberry beret Stand up4:48 Finish Stand tall

V1 C1 B1 V2 C2 B2 V3 C3 B3

Trainer’s Tip: In block one of the core track lift the knees, flexing at the hip and rotate gently to side. There is to be a minimal “C” of the spine. Coach the importance of strengthening the oblique’s while being mobile in all planes of motion. Suspend while working through abduction and adduction, and coach the importance to the real work in the block, the formation of the diamond.


Choreography NotesTrack # 8Track Focus FlexibilityTrack Length 5:02 Song Title Red, Red WineBPM 98

Song Part Count Movement Reps Lead Music Cue Verbal CueIntro 2x8 Passive hamstring stretch R Hold passive stretch

0:20 A Verse 1 1x8CALF STRETCH TIPPSIELunge, calf stretch, Pelvic tilt Quad Stretch(Arms: Open chest) 1 R Red, red wine Lunge back open chest

1x8 Standing ALT lateral flexion(Arms: hold at head) 8 R Makes me forget Tilt slowly

1x8 Lunge, calf stretch, Pelvic tilt Quad Stretch(Arms: Open chest) 1 L Red, red wine Other leg open up

1x8 Standing ALT lateral flexion(Arms: hold at head) 8 L All I can do Tip to left

1:00 B Chorus 1 1x8 SWAY AND HAMSTRINGSway X4 R/L, lift hamstring, ft flex/pt 1 R

Red, red wine stay close to me Sway

1x8 Sway X4 L/R, lift hamstring, ft flex/pt 1 L Don’t let me be alone Float up1x8 Sway X4 R/L. lift hamstring, ft flex/pt 1 R Red, red wine Let’s sweep1x8 Sway X4 L/R, lift hamstring, ft flex/pt 1 L Don’t let me be alone Hold and lift

1:37 C Bridge 1 1x8 TREE POSE Tree pose, stretch overhead 1 R Red, red wine Tree pose

1x8 Figure four 1 R You make me feel so Flex foot and cross over1x8 Tree pose, stretch overhead 1 L Breath up1x8 Figure four 1 L Flex foot and cross

2:15 A Verse 2 4x8 CALF STRETCH TIPPSIE 1 R Red, red wine Lunge and open chest2:53 B Chorus 2 4x8 SWAY AND HAMSTRING 1 R Red, red wine Sway side and lift leg3:32 C Bridge 2 4x8 TREE POSE 1 R Red, red wine Tree pose to figure four4:08 B Chorus 3 4x8 SWAY AND HAMSTRING 1 R Red, red wine Sway right left

Finish Lunge R, arms sway L Prayer

V1 C1 B1 V2 C2 B2 C3

Trainer’s Tip: During the first block, slowly laterally flex to side. Coach the importance of stretch the calf and hip flexor. In the second block, let the leg gently float up focusing on ankle mobility. Figure four can be shown in a modified position crossing foot at ankle.


Choreography NotesTrack# BONUSTack Focus CardioTrack Length 5:25 Song Title Ain’t No Mountain High EnoughBPM 130

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

0:16 A Verse 1 2x8PENDULUMPendulum(Arms: Long levers) 16 R Ain’t no mountain Stay with pendulum

2x8 DIAG B Pendulum(Arms: Long levers) 16 R Just call my name Diagonal back same arm

0:47 B Chorus 1 2x8 HOPSCOTCHJJ out, touch OPP foot F 8 R Ain’t no mountain Hopscotch jack

2x8 JJ out, touch OPP foot B 8 R Oh baby there ain’t Leg behind

1:17 C Bridge 1 1x8 RUN SIDEWAYS FREEZERun TVL R X14, freeze 1 R Instrumental Run side and freeze

1x8 Run TVL L X14, freeze 1 L Oh no darlin’ Jazz hands1x8 Run TVL R X14, freeze 1 R Winters cold Run and freeze1x8 Run TVL L X14, freeze 1 L Cause you are my Run and freeze

1:47 A Verse 2 4x8 PENDULUM 1 R Remember the day Pendulum2:18 B Chorus 2 4x8 HOPSCOTCH 1 R Ain’t no mountain Jack and hopscotch2:48 C Bridge 2 4x8 RUN SIDEWAYS FREEZE 1 R Instrumental Run sideways and freeze3:19 A Verse 3 4x8 PENDULUM 1 R My love is alive Pendulum3:49 B Chorus 3 4x8 HOPSCOTCH 1 R Ain’t no mountain Jack and hopscotch4:29 C Bridge 3 4x8 RUN SIDEWAYS FREEZE 1 R Instrumental Run side and freeze4:51 B Chorus 4 4x8 HOPSCOTCH 1 R Ain’t no mountain Hopscotch jack

Finish Land wide Land wide

V1 C1 B1 V2 C2 B2 V3 C3 B3 C4

Trainer’s Tip: REMEMBER this is a cardio track and lever length is important on pendulum. Coach the importance of keeping the chest facing forward as you run, land speed, sideways. Hopscotch is to be shown modified when reaching to back, keeping a safe and effective ROM at the shoulder joint.


Music Credits

WATERinMOTION® Platinum 9 - YES2144-2Yes! Fitness Music

Songs Courtesy Of:

My Boyfriend’s Back ~ Written by: M. Sembello ; Published by: Copyright ControlGood Vibrations ~ Written by: Wilson - Love ; Published by: Irving Music Inc., BmiI Can See Clearly Now ~ Written by: Nash ; Published by: Nashco MusicI Believe I Can Fly ~ Written by: R. Kelly ; Published by: Zomba Records France SarlCandy Girl ~ Written by: J. Barry - A. Kim ; Published by: Warner Chappell MusicGet Ready ~ Written by: Robinson ; Published by: Jobete MusicRaspberry Beret ~ Written by: Prince ; Published by: Controversy MusicRed Red Wine ~ Written by: Diamond ; Published by: Copyright ControlAin’t No Mountain High Enough ~ Written by: N. Ashford - Simpson ; Published by: Jobete Music

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/platinum9/pdfs/platinum9_choreonotes.pdf©2017 scw...

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