Pre-Choreographed Workout 3: Slenderizing, Strengthening & Deep Stretching

$ 54.95 CAD

Available exclusively in English/Disponible en anglais seulement

Pre-Choreographed Workouts (PCWs) are the workouts Certified Essentrics Instructors teach while completing the 4-level certification program. PCWs consist of pre-defined exercise sequences set to an eclectic music playlist based on a one-hour class structure. Each PCW has a specific theme while offering a full-body rebalancing workout. All PCWs include a video (streaming online) demonstrating how to teach the workout. The accompanying written content (online) covers detailed exercise breakdowns, teaching tips, target anatomy and more.

NOTE: Please complete your purchase using the same email address to which your Instructor Certification communications are sent.


A stable internet connection is required to access this online-only product. We recommend viewing the PCW on a computer (laptop or desktop) for the most comfortable learning experience.

If you are not a Certified Essentrics Instructor, you do not have access to this product.

You must be a Certified Level 1 Essentrics Instructor (or higher) in the Comprehensive certification track or a Certified Level 3 Essentrics Instructor (or higher) in the Aging Backwards® certification track in order to purchase this product. If you do not meet this requirement, you will not be granted access to this product. We will reimburse your purchase minus any associated fees.


Instructors in the Comprehensive track:

  • This PCW is recommended for Certified Level 3 Instructors and higher due to its learning difficulty level.

Instructors in the Aging Backwards® track:

  • This PCW is recommended for Certified Level 3 Instructors and higher due to its learning difficulty level.


With Essentrics Creator Miranda Esmonde-White

This workout is designed to increase strength and flexibility to help you and your students attain the maximum benefits of the Essentrics workout. Learn from Essentrics creator Miranda Esmonde-White how to upgrade your teaching skills by applying the Essentrics techniques to your class with purpose. This routine focuses on finding the stretch and working through the muscle reflexes to achieve optimal flexibility and strength for a balanced body.


  • Unlock your teaching potential with Essentrics techniques
  • Rebalance all 650 muscles
  • Release tension and strengthen the back
  • Deeply stretch and strengthen the lower body

Demographic: Intermediate and advanced fitness levels
Pace: Medium, fast
Music: Available on iTunes & Spotify
Released: 2011

Workout Variations

  • 60 min Standing & Floor
  • 30 min Standing & Floor



  • Trademark 1: Shoulder Blast, Lever Stretches, Washes & Full-Body Rotations: Short and long lever stretches at three heights with Figure 8s and Table Washes. To improve posture, reduce upper back pain and stress, and increase range of motion in the shoulders.
  • Pliés: Increases energy, rebalances the Big 4. This sequence plays with speed and finishes with a groin and adductor stretch.
  • Arms: Includes Forward Dives that feel great for the upper back, Shoulder Rotations and Ball Throws to work through the forearms and wrists and increase the circulation.
  • Side-to-Side Lunges with Twists: Works the rotation of the spine while strengthening and shaping the abs and waist. Diagonal Front Lunges with Arm Raises. Great for inner thighs and groin.
  • Trademark 2: Embrace a Ball: Includes hamstring stretch, Spinal Rolls, Wipes and Windmills for a sequence that will achieve optimal mobility of the spine, open the chest and stretch the upper back.
  • Kicks & Squash Lunges in a Clock: Stimulates the balance reflexes, strengthens the abdominals and muscles of the spine. Includes pointed and flexed Kicks with Squash Lunges to stretch the shins, psoas and quads and strengthen the feet.
  • Long Adductor Stretch: Final standing sequence for a thorough stretch of the inner legs.


  • Abs: Strengthens and shapes abdominal muscles.
  • Side Leg Lifts: Strengthens muscles of the hips and the legs. Sequence includes squares, circles, isolated glute work and front kicks.
  • Quad Raisers: Lifts and Alphabet sequence to stretch and strengthen the shin and calf and define the quads.
  • Pretzel Sequence: Deep quad and psoas stretch going into the torso, ribs and glutes with cross-legged hip stretch.
  • Hips & Hamstring Stretches: Lying on the floor for a hamstring stretch with PNF and Baby Stretch.
  • Stress Release: Seated back strengthening exercises and Row the Boat sequence with sweeps to stretch and mobilize the spine, hips and hamstrings. Releases tension in the upper back and shoulders. Finishes with stress releasing neck stretches.


Miranda Esmonde-White
Creator, president and co-founder of Essentrics
Essentrics TV workout host

Miranda Esmonde-White is a New York Times bestselling author of the Aging Backwards® series, a world-renowned healthy aging educator and pioneer in the field of stretching. A former professional ballerina, Miranda created the globally-recognized and science-based fitness technique, Essentrics® in 1997—becoming a flexibility trainer to numerous high-performance athletes and celebrities. She is the executive producer, creator and host of the 20-year running fitness television show Classical Stretch, and the award-winning docuseries, Aging Backwards® and Forever Painless—airing nationwide on PBS and American Public Television.

With a worldwide following amongst the 50+ market – Miranda’s fast track program is revolutionizing the way we understand the role that our cells, muscles, bones, connective tissue and joints play in slowing down the aging process while keeping our bodies feeling young, healthy and pain-free.

Based in Montreal, Miranda spends her time developing the technique, writing, and training new instructors. She also travels extensively giving lectures, leading teacher training sessions and hosting retreats.