Reebok Final Cuts: FIRE

Presented by Gin Miller and Leigh Crews

This choreography is available on video - Strength Reebok: Progressive Conditioning

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 & Lift R

(highest arm-palm up, lower arm-palm down)

Lunges R

(DB at sides of body)

Lunge With Cross, Chop and Lift

Arms start in the "lifted" position and diagonal down

4. Rear Flyes (start in 60° Hip Flexion)

Dynamic Hip Hinge

Hip Hinge with Rear Flyes

Flex from the hips, perform flye, extend hips

5. Cross, Chop & Lift L

(highest arm-palm up, lower arm-palm down)

Lunges L

(DB at sides of body)

Lunge With Cross, Chop and Lift

Arms start in the "lifted" position and diagonal down

6. 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.

7. Pendulum R

(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.

8. Pendulum L

(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.

9. 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

10. 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

11. 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.

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 hip hinge at midpoint and perform scapula retraction

Hold hip hinge at midpoint and perform 3 rear back flyes

Insert 3 straight arm press backs in place of the rear flyes

Insert 3 bent over rows in place of the straight arm press backs

At midpoint, perform 3 repeaters, 1 of each Variation, A, B and C.

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. 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.

7. 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 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.

8. 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 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.

9. 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 ankle.

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 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 ankle.

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.