Reebok Final Cuts Choreography

Reebok: Final Cuts INTEGRATED WORKOUT using Reebok platform Dumbbells (DB) Equipment: 10" Platform, mat or towel, light and/or medium dumbbells
SET 1: EXERCISE A ISOLATION	SET 2: EXERCISE B ISOLATION	SET 3: EXERCISE C INTEGRATION	TIMING AND MIXING TIPS
1. Overhead Lifts (hands around one DB)	Squats (DB cradled at Chest)	Squats with Overhead Lifts	Start standing with arms in the "up" position.
2. Reverse Push Ups (start down at one end)	Inverted "V" HOLDS (from RFC module)	Reverse Push Ups with Inverted "V" Holds	At top of push up, press back into inverted "V" Hold
3. Cross, Chop And Lift R (alternate direction & grip)	Lunges R (DB at sides of body)	Lunge With Cross, Chop and Lift	Arms start in the "lifted" position and diagonal down
4. Pendulum (like ballet arabesque’)	Reach Roll and Lift (hands scissor with palms up)	Pendulum with reach roll and lift,	One arm up, lower into one leg scissor arms 2X’s, return.
5. Cross, Chop And Lift L (alternate direction & grip)	Lunges L (DB at sides of body)	Lunge With Cross, Chop and Lift	Arms start in the "lifted" position and diagonal down
6. Pendulum (like ballet arabesque’)	Reach Roll and Lift (hands scissor with palms up)	Pendulum with reach roll and lift,	One arm up, lower into one leg scissor arms 2X’s, return.
7. Toe Taps (Supine on platform)	Pullovers (DB start in "flye" position)	Toe Taps with Pullover	Lower one leg as arms reach overhead, repeat opp. lead.
8. Sidelying External Shoulder rotation L (on forearm )	Sidelying Hip Lift R (elbow on floor or on end)	Sidelying Hip Lift with External Shoulder Rotation	Laterally flex trunk and lift hips, then rotate shoulder
9. Sidelying External Shoulder rotation R (on forearm )	Sidelying Hip Lift L (elbow on floor or on end)	Sidelying Hip Lift with External Shoulder Rotation	Laterally flex trunk and lift hips, then rotate shoulder
10. Tricep Dip Lifts (hands wide on platform)	Knee Extension (unilateral)	Tricep Dip Lifts with Knee Extensions	Lift and balance weight on one hand and extend knee.

Reebok: F.I.R.E. – Functional Integrated Reactive Exercises

Exercises demonstrated during Workshop, page 2, Integration Variations and progressions
IMPORTANT: REPEAT ALL SEQUENCES WITH OPPOSITE LEAD WHEN PERFORMING ASYMMETRICAL OR BI-LATERAL SEQUENCES

Integration C (see above)	Variation/add on A	Variation/add on B	Variation/add on C	Variation/add on D
1. Bias squat movement; lean and lift arms to oblique, pointing opposite toe on ground for balance.	HOLD biased lift at top of movement, (4 cts.), to prepare for add on sequence B,C, and D.	Drop lower arm down and up 3 times and/or abduct leg 3 times to compliment arm	Cross and chop with both arms toward opposite hipbone 3 times	Perform open circle "arm arc" , (arms circle down and up), 3 times.
2. Hover push up slightly above platform during lowering phase of push-up	Extend knee of one leg and perform hip extension on "up" phase of push up	After "up" phase of push up, roll into T-stand, with extended leg on top	Repeat sequence with both knees extended, legs straight	During T-stand transition, abduct top leg and HOLD in "up" position
3. Hold top of lunge R moment, and use 4 cts. to actively pull knee toward chest --HOLD	At top of movement with knee in held position, lower corresponding arm down and up 3 times	Extend the knee of the lifted leg to compliment the arm lowering movement in Variation A.	Lower opposite arm and externally rotate hip of lifted leg to side.	Perform 3 repeating sequences at top of movement alternating Variation C with D.
4. Hold pendulum R at midpoint of movement and scissor arms 2 times.	Rotate palms up on the arm scissors and perform reach, roll and lift.	Hold midpoint after reach, roll and lift, and insert 2 lungebacks to correspond with arm scissors.	Add on single leg quarter squats to correspond with arm scissors.	Perform 3 repeating sequences at midpoint combining Variation C with D.
5. Hold top of lunge L moment, and use 4 cts. to actively pull knee toward chest --HOLD	At top of movement with knee in held position, lower corresponding arm down and up 3 times	Extend the knee of the lifted leg to compliment the arm lowering movement in Variation A.	Lower opposite arm and externally rotate hip of lifted leg to side.	Perform 3 repeating sequences at top of movement alternating Variation C with D.
6. Hold pendulum L at midpoint of movement and scissor arms 2 times.	Rotate palms up on the arm scissors and perform reach, roll and lift.	Hold midpoint after reach, roll and lift, and insert 2 lungebacks to correspond with arm scissors.	Add on single leg quarter squats to correspond with arm scissors.	Perform 3 repeating sequences at midpoint combining Variation C with D.
7. Perform toe taps with legs slightly more extended at the knees	Perform toe taps w/ active hamstring stretch of held-upper leg, (pulled to chest)	Perform toe taps with lower leg held (down), at midpoint of movement	During held position, (Variation B), lift buttock of top leg off platform	Bias both arms off one shoulder as leg lowers to hold at midpoint.
8. Perform sidelying lift R starting in T-stand position, (on hand rather than forearm).	Perform Sidelying lift with legs extended, top leg crossed in front of bottom leg, crossed ankles	Add trunk rotation at top of movement by lowering top arm down and under torso.	Perform Variation B with back leg lifted off ground during rotation.	Add on; abduction of top leg, (up and down), 2 times after trunk rotation.
9. Perform sidelying lift L starting in T-stand position, (on hand rather than forearm).	Perform Sidelying lift with legs extended, top leg crossed in front of bottom leg, crossed ankles	Add trunk rotation at top of movement by lowering top arm down and under torso.	Perform Variation B with back leg lifted off ground during rotation.	Add on; abduction of top leg, (up and down), 2 times after trunk rotation.
10. Perform tricep dip lift and hold for 4 seconds on toe of weighted leg at balance point.	At midpoint of lift, Lower upper arm toward weighted arm to rotate trunk and hips	Add on; at midpoint of lift, tuck lifted leg behind weighted leg and touch buttock to ground.	At midpoint of lift, thread lifted leg behind weighted leg and extend into one- arm-one-leg plank	Perform 3 repeating sequences at midpoint combining Variation B, C and D.