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Home , Raspberry Beret

TRACK TITLE ORIGINAL ARTIST* TYPE TIME 1 My Boyfriend’s Back The Angels Warm Up 5:29 2 Good Vibrations Beach Boys Linear 5:20 3 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

Choreographer: Ann Gilbert Eleven diverse segments, Education Author: Ann Gilbert with a specific song track for each, will utilize fresh, Education Presenter: Ann Gilbert yet simple movement Music: Yes! Fitness Music® patterns to invigorate Presenters: Chris Henry participants regardless Minda Kjar of age, skill or fitness Sara Kooperman, JD Cheri Kulp level Instructors will Bryan Miller learn to use every inch Robin Taylor Manuel Velazquez of the pool with well Amy Weisenmiller planned transitions and carefully organized Support Team: Claudio Cornejo sequencing for workouts Shawn Hamilton Karl Mendoza 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 © 2017 SCW Fitness Education 3675 Commercial Avenue, Northbrook, IL 60062.The choreography, images, and DVD material contained herein are the exclusive property of SCW you with room to focus Fitness Education who reserves all rights to public performance, distribution and licensing. These on your students! 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

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

OPP ..... Opposite B ..... Back A LT ..... Alternating DBL ..... Double CC ..... Cross Country SSD ..... Single – Single – Double L ..... Left TVL ..... Travel R ..... Right F ..... Forward JJ ..... Jumping Jack

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.

Track # 1 Track Focus Warm up Track Length 5:37 Song Title My Boyfriend’s Back BPM 126

Song Part Count Movement Reps Lead Music Cue Verbal Cue Intro 2x8 Jog DOUBLE JOG PRESS 0:16 A Verse 1 2x8 DBL Jog 16 R My boyfriend’s back Arms press forward (Arms: Press F, DIAG, S&B, change direction) DBL Jog 2x8 16 R Open fingers to a starfish (Arms: Starfish F, DIAG, S&B, change direction) SIDE JACK JUMP 0:48 B Chorus 1 4x8 ALT Jack Side x1, Jump Rope X2 8 R Hey, I know that you Side jack with two jumps (Arms: Short lever) JOG HEEL 1:19 C Bridge 1 2x8 Jog Heel 16 R Ooh, yeah, yeah Heel jog sweep arms (Arms: 1-arm External and internal rotation R) Jog Heel 2x8 16 R Let’s switch sides (Arms: 1-arm Internal and external rotation L) 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.

Track # 2 Track Focus Linear Track Length 5:17 Song Title Good Vibrations BPM 130

Song Part Count Movement Reps Lead Music Cue Verbal Cue Intro 2x8 Swing kick R ROCK SWING 0:16 A Verse 1 4x8 Rocking Horse X1, Swing Kick X1 8 R I love the colorful Rocking horse with fist (Arms: Fists/open palm) CROSS COUNTRY Cross country external and 0:47 B Chorus 1 4x8 CC 32 R I’m picking up good internal rotation (Arms: External and Internal rotation) TUCK AND SCOOP 1:18 C Bridge 1 1x8 Tuck, TVL F 4 Vibrations Tuck and travel forward (Arms: Scoop) Frog Jump TVL B 1x8 4 Froggie back (Arms: Press forward) Tuck and Scoop TVL F 1x8 4 Instrumental Let’s tuck again (Arms; Scoop Frog Jump TVL B 1x8 4 instrumental Froggie backward (Arms: Press forward) 1:48 A Verse 2 4x8 ROCK SWING 1 R Close my eyes Rock and kick 2:18 B Chorus 2 4x8 CROSS COUNTRY 1 R I’m picking up good Cross country ski 2:49 C Bridge 2 4x8 TUCK AND SCOOP 1 Vibrations Tuck and travel 3:19 A Verse 3 4x8 ROCK SWING 1 R I love the colorful Rock and kick 3:50 B Chorus 3 4x8 CROSS COUNTRY 1 R I’m picking up good Cross country rotation 4:20 C Bridge 3 4x8 TUCK AND SCOOP 1 Vibrations Tuck travel forward 4:51 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.

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

Song Part Count Movement Reps Lead Music Cue Verbal Cue Intro 2x8 Jack JACK AND LEAP 0:17 A Verse 1 1x8 JJ 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 way 1x8 JJ X2, Leap X2 1 R I can see clearly now We go long levers 1x8 JJ X2, Leap X2 1 L Gone are the dark Ready for next move KICK UP TO WIDE JOG 0:47 B Chorus 1 1x8 Kick low It’s gonna be a bright Slice hands 8 R (Arms: Slice) Kick higher 1x8 8 R It’s gonna be a bright Kick high (Arms: Open hands) Wide Jog Jog wide and look side to side, 2x8 16 R Look all around (Arms; Open to side) look forward SLICE JACK 1:18 C Bridge 1 4x8 JJ X1, JJ fast X2 Clearly now One jack, two fast, slice hands 8 (Arms: Slice) 1:48 A Verse 2 4x8 JACK AND LEAP 1 Yes, I can make it Movement #1 2:19 B Chorus 2 4x8 KICK UP TO WIDE JOG 1 R It’s gonna be a bright Slice and kick 2:48 C Bridge 2 4x8 SLICE JACK 1 Clearly now Jumping jack next 3:20 A Verse 3 4x8 JACK AND LEAP 1 I can see clearly now Big jack and leap 3:50 B Chorus 3 4x8 KICK UP TO WIDE JOG 1 R It’s gonna be a bright Slice to start 4:21 C Bridge 3 4x8 SLICE JACK 1 Clearly now Jack and fast 4:52 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.

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

Song Part Count Movement Reps Lead Music Cue Verbal Cue Intro 2x8 Jog Heel, need a partner later Partner up JOG HEEL 0:16 A Verse 1 4x8 Jog Heel I used to think that I Press hand to a figure eight 32 R (Arms: Press hands together, figure 8 R to L) FLICK AND KARATE 0:47 B Bridge 1 2x8 Flick kick If I can see it Flick kick thumbs up 16 R (Arms: Fist with thumb up X8, fingers open X8 Karate Kick 2x8 16 If I can see it Change kick to karate (Arms: Fist with thumb up X8, fingers open X8 SIDE JACK 1:17 C Chorus 1 4x8 JJ ALT S & CTR I believe I can fly Flying jack and roll center 8 R (Arms: Fly open and roll in center) 1:48 A Verse 2 4x8 JOG HEEL 1 R See I was on the Jog heel press palms 2:18 B Bridge 2 4x8 FLICK AND KARATE 1 R If I can see it Kick front thumbs up 2:49 C Chorus 2 4x8 SIDE JACK 1 R I believe I can fly Flying jack to right 3:19 A Verse 3 4x8 JOG HEEL 1 R I used to think that I Jog heel face front 3:50 B Bridge 3 4x8 FLICK AND KARATE 1 R If I can see it Flick kick 4:20 C Chorus 3 4x8 SIDE JACK 1 R I believe I can fly Jacks and fly 4:51 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.

Track # 5 Track Focus Anchored Track Length 5:28 Song Title Candy Girl BPM 130

Song Part Count Movement Reps Lead Music Cue Verbal Cue 2x8 Anchor body, engage abs BACK AND KARATE Sugar hey 0:14 Verse 1 2x8 8 R Kick back and push Grounded Karate Kick B/F 2x8 Grounded Karate Kick B/F 8 L Sugar daddy Change legs NEUTRAL JACK AND JUMP My Sugar, ahh honey 0:47 B Chorus 1 2x8 JJ Neutral Go low to neutral jack 8 honey (Arms: skull through water) Jump F/B 2x8 8 Oh honey Front back jump (Arms: Long lever OPP to legs) SKATE BACK Sugar daddy 1:18 C Bridge 1 4x8 Kick back SSD Next single single double skate 8 R (Arms: press forward) 1:48 A Verse 2 4x8 BACK AND KARATE 1 R Ahh sugar Karate kick back and front 2:19 B Chorus 2 4x8 NEUTRAL JACK AND JUMP 1 My Sugar Neutral jack 2:49 C Bridge 2 4x8 SKATE BACK 1 R Sugar daddy Skate push forward 3:19 A Verse 3 4x8 BACK AND KARATE 1 R Sugar hey Karate kick back and front 3:49 B Chorus 3 4x8 NEUTRAL JACK AND JUMP 1 My Sugar Neutral jack 4:20 C Bridge 3 4x8 SKATE BACK 1 R Sugar daddy Skate single single double 4:50 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.

Track # 6 Track Focus Toning Track Length 4:57 Song Title Get Ready BPM 130

Song Part Count Movement Reps Lead Music Cue Verbal Cue Intro 2x8 Noodle in right arm TRICEPS PRESS 0:14 Verse 1 2x8 Triceps press down 8 R Never met a boy Single arm press 2x8 Triceps press down 8 L Fee Fie Foe Fum Change sides JACK PUSH PULL 0:46 B Chorus 1 4x8 JJ Neutral 16 And now I’m bringing Neutral jack push pull (Arms; push noodle, pull noodle) JACK AND SKI 1:17 C Bridge 1 4x8 JJ Neutral/CC Move noodle to arch and jack and 8 R Get ready (Arms: Noodle out/in, ALT F/B) ski 1:47 A Verse 2 4x8 TRICEP PRESS 1 R Wanna play hide and Press down 2:18 B Chorus 2 4x8 JACK PUSH PULL 1 And now I’m bringing Neutral jack chest press 2:49 C Bridge 2 4x8 JACK AND SKI 1 Get ready Arch and jack and cross country 3:19 A Verse 3 4x8 TRICEP PRESS 1 R All of my friends Back to triceps press down 3:49 B Chorus 3 4x8 JACK PUSH PULL 1 And now I’m bringing Jack with push pull 4:20 C Bridge 3 4x8 JACK AND SKI 1 Get ready To arch and jack 4:41 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.

Track # 7 Track Focus Core Track Length 4:30 Song Title Raspberry Beret BPM 130

Song Part Count Movement Reps Lead Music Cue Verbal Cue Intro 2x8 Noodle behind and toes to bottom of pool SIDE TUCK 0:18 A Verse 1 4x8 I was working part Rotating lifting to the side Tuck side/touch down 16 R ABDUCT TO DIAMOND 0:48 B Chorus 1 4x8 Raspberry beret Abduction to a diamond SUSP ABD, Diamond, ABD, ADD 8 LATERAL FLEXION 1:18 C Bridge 1 1x8 Standing lateral flexion The rain sounds so Lateral flexion standing up 4 R (Arms: press the noodle down) Standing lateral flexion 1x8 4 L Other side (Arms: press the noodle down) Standing lateral flexion Listen, this ain’t the 1x8 4 R Back to the right (Arms: press the noodle down) first time Standing lateral flexion 1x8 4 L Left for four (Arms: press the noodle down) 1:48 A Verse 2 4x8 SIDE TUCK 1 R Built like she was Side tuck lift knees 2:18 B Chorus 2 4x8 ABDUCT TO DIAMOND 1 Raspberry beret Abduction to diamond 2:48 C Bridge 2 4x8 LATERAL FLEXION 1 R The rain sounds so Lateral flexion 3:19 A Verse 3 4x8 SIDE TUCK 1 R I was working part Left and tuck 3:49 B Chorus 3 4x8 ABDUCT TO DIAMOND 1 Raspberry beret Abduction to diamond 4:19 C Bridge 3 4x8 LATERAL FLEXION 1 R Raspberry beret Stand up 4:48 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.

Track # 8 Track Focus Flexibility Track Length 5:02 Song Title Red, Red Wine BPM 98

Song Part Count Movement Reps Lead Music Cue Verbal Cue Intro 2x8 Passive hamstring stretch R Hold passive stretch CALF STRETCH TIPPSIE 0:20 A Verse 1 1x8 Lunge, calf stretch, Pelvic tilt Quad Stretch Lunge back open chest 1 R Red, red wine (Arms: Open chest) Standing ALT lateral flexion 1x8 8 R Makes me forget Tilt slowly (Arms: hold at head) Lunge, calf stretch, Pelvic tilt Quad Stretch 1x8 1 L Red, red wine Other leg open up (Arms: Open chest) Standing ALT lateral flexion 1x8 8 L All I can do Tip to left (Arms: hold at head) SWAY AND HAMSTRING Red, red wine stay 1:00 B Chorus 1 1x8 Sway Sway X4 R/L, lift hamstring, ft flex/pt 1 R close to me 1x8 Sway X4 L/R, lift hamstring, ft flex/pt 1 L Don’t let me be alone Float up 1x8 Sway X4 R/L. lift hamstring, ft flex/pt 1 R Red, red wine Let’s sweep 1x8 Sway X4 L/R, lift hamstring, ft flex/pt 1 L Don’t let me be alone Hold and lift TREE POSE 1:37 C Bridge 1 1x8 Tree pose Tree pose, stretch overhead 1 R Red, red wine 1x8 Figure four 1 R You make me feel so Flex foot and cross over 1x8 Tree pose, stretch overhead 1 L Breath up 1x8 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 chest 2:53 B Chorus 2 4x8 SWAY AND HAMSTRING 1 R Red, red wine Sway side and lift leg 3:32 C Bridge 2 4x8 TREE POSE 1 R Red, red wine Tree pose to figure four 4:08 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.

Track# BONUS Tack Focus Cardio Track Length 5:25 Song Title Ain’t No Mountain High Enough BPM 130

Song Part Count Movement Reps Lead Music Cue Verbal Cue Intro 2x8 Pendulum 16 R PENDULUM 0:16 A Verse 1 2x8 Pendulum 16 R Ain’t no mountain Stay with pendulum (Arms: Long levers) DIAG B Pendulum 2x8 16 R Just call my name Diagonal back same arm (Arms: Long levers) HOPSCOTCH 0:47 B Chorus 1 2x8 JJ 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 RUN SIDEWAYS FREEZE 1:17 C Bridge 1 1x8 Run TVL R X14, freeze 1 R Instrumental Run side and freeze 1x8 Run TVL L X14, freeze 1 L Oh no darlin’ Jazz hands 1x8 Run TVL R X14, freeze 1 R Winters cold Run and freeze 1x8 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 Pendulum 2:18 B Chorus 2 4x8 HOPSCOTCH 1 R Ain’t no mountain Jack and hopscotch 2:48 C Bridge 2 4x8 RUN SIDEWAYS FREEZE 1 R Instrumental Run sideways and freeze 3:19 A Verse 3 4x8 PENDULUM 1 R My love is alive Pendulum 3:49 B Chorus 3 4x8 HOPSCOTCH 1 R Ain’t no mountain Jack and hopscotch 4:29 C Bridge 3 4x8 RUN SIDEWAYS FREEZE 1 R Instrumental Run side and freeze 4:51 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.

My Boyfriend’s Back ~ Written by: M. Sembello ; Published by: Copyright Control The choreography, images, and DVD Good Vibrations ~ Written by: Wilson - Love ; Published by: Irving Music Inc., Bmi material contained herein are the exclusive property of SCW Fitness Education who I Can See Clearly Now ~ Written by: Nash ; Published by: Nashco Music reserves all rights to public performance, I Believe I Can Fly ~ Written by: R. Kelly ; Published by: Zomba Records France Sarl distribution and licensing. These materials Candy Girl ~ Written by: J. Barry - A. Kim ; Published by: Warner Chappell Music are produced singularly for licensed Get Ready ~ Written by: Robinson ; Published by: Jobete Music facilities and certified presenters who Raspberry Beret ~ Written by: Prince ; Published by: Controversy Music maintain licensure and the right to present Red Red Wine ~ Written by: Diamond ; Published by: Copyright Control WATERinMOTION® in their facilities by complying with the terms of the Ain’t No Mountain High Enough ~ Written by: N. Ashford - Simpson ; Published by: Jobete Music licensure and instructor agreements. Any unauthorized duplication, distribution, All Recordings Property of THE SAIFAM GROUP under license to Yes! Fitness Music 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