Choreography Notes Listed on the Following Pages

Dive in and experience the newest wave in water exercise. Based on the principles of SCW Fitness Education’s AQUATIC FUNDAMENTALS program, WATERinMOTION® is a pre-choreographed, vertical exercise program that can meet the cardiovascular and muscular training needs of your participants in under an hour.

TRACK TITLE ORIGINAL ARTIST* TYPE TIME 1 Confident Demi Lovato Warm Up 5:05 2 Wake Me Up Before You Go Go Wham! Linear 4:58 3 All The Way Timeflies Lateral Travel 4:59 4 I Know You Want Me (Calle Ocho) Pitbull Speed 4:56 5 Whip It! Lunchmoney Lewis Feat. Chloe Angelides Group 4:56 6 Invincible Kelly Clarkson Suspension 4:57 7 Saving My Life Gorgon City Feat. Romans Upper Body 4:43 8 Love Myself Hailee Steinfeld Lower Body 4:47 9 Da Ya Think I'm Sexy Rod Stewart Core 4:45 10 Just The Way You Are Bruno Mars Flexibility 5:10 11 Stand By You Pretenders Bonus (Flotation) 4:44 12 All I Want For Christmas Is You Mariah Carey Bonus 4:55

*Songs not performed by the original artist

Choreographer: Connie Warasila Eleven diverse segments, Education Authors: Connie Warasila with a specific song track Education Presenter: Sara Kooperman, JD for each, will utilize fresh, yet simple movement Music: Yes! Fitness Music® patterns to invigorate Presenters: Chris Henry participants regardless Minda Kjar Sara Kooperman, JD of age, skill or fitness Cheri Kulp level Instructors will Maria Merentiti Bryan Miller learn to use every inch Manuel Velazquez of the pool with well Pool Support: Sheryl Hatcher planned transitions Deborah Hedden and carefully organized Nancy Foss April Oleksy sequencing for workouts Charles Plafcan you’ve dreamed of, that Robin Taylor Pat Wilke are a cinch to integrate. Our experts pull them Support Team: Claudio Cornejo together and remove Shawn Hamilton the need to analyze and prepare choreography, find the perfect music and prepare the structure of the class—we leave © 2016 SCW Fitness Education 3675 Commercial Avenue, Northbrook, IL 60062.The you with room to focus 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 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

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

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

WATERinMOTION® stays true to the fundamentals of aquatic fitness while incorporating choreography that is unique and pre-formatted to specifically match water tempo music. Even instructors find these more challenging tracks refreshing. The difference between WATERinMOTION® and other aqua fitness classes are innumerable. The integrity of this program, however, is maintained and respected over time with each new movement installment. WATERinMOTION® is at once similar to and different with from any other aqua class you have ever experience and it is renewed 4 times a year in licensed facilities! Intelligent, ingenious movement prescribed to inspiring music frees instructors to integrate WATERinMOTION® seamlessly and reach innumerable audiences.

Track # 1 Track Focus Warm - up Track Length 5:03 Song Title Confident BPM 136

Song Part Count Movement Reps Lead Music Cue Verbal Cue Intro 2 x 8 Run 16 R TRIPLE RUN 0:16 A Verse 1 4 x 8 Run x3/hold 16 RL It’s time for me to take Run Run push (Arms: chest press on “3”) HALF PENDULUM 0:44 B Chorus 1 1 x 8 Half pendulum 3 times and run 2 Half Pendulum/jog x3, Half Pendulum/run x2 1 R So you say I’m 1 x 8 Half Pendulum/jog x3, Half Pendulum/run x2 1 L Mind, you’ve had me 1 x 8 Half Pendulum/jog x3, Half Pendulum/run x2 1 R What’s wrong with Watch the arms 1 x 8 Half Pendulum/jog x3, Half Pendulum/run x2 1 L What’s wrong with Run run & switch ROCK 3 3 rocking horses and a jumping 1:12 C Bridge 1 1 x 8 Rocking Horse x3 (R DIAG), JJ (F) 1 R Uh-huh jack 1 x 8 Rocking Horse x3 (L DIAG), JJ (F) 1 L 4 of these 1 x 8 Rocking Horse x3 (R DIAG), JJ (F) 1 R So you say I’m Do it again, go right 1 x 8 Rocking Horse x3 (L DIAG), JJ (F) 1 L Let’s go left 1:40 A Verse 2 4 x 8 TRIPLE RUN 1 RL It’s time to get Run run push, 16 2:08 B Chorus 2 4 x 8 HALF PENDULUM 1 RL So you say I’m Half Pendulum, fist 2:37 C Bridge 2 4 x 8 ROCK 3 1 RL Uh-huh 3 rocking horses 3:05 A Verse 3 4 x 8 TRIPLE RUN 1 RL It’s time for me to take Run run push 3:33 B Chorus 3 4 x 8 HALF PENDULUM 1 RL So you say I’m Half pendulum 4:01 C Bridge 3 4 x 8 ROCK 3 1 RL Uh-huh Rock to the corner 4:30 B Chorus 4 4 x 8 HALF PENDULUM 1 RL So you say I’m Finish w/ pendulum Finish 1 x 1 Land wide

V1 C1 B1 V2 C2 B2 V3 C3 B3 C4

Trainer’s Tip: REMEMBER – this is a warm-up so keeping your range of motion (ROM) under control, especially on the “Half Pendulum.” Lift your knees high on the Run. Since “Run” is a short lever move it is safe to work your natural ROM. Your ROM on the “Jack” in the Bridge (Blue section) should also be controlled considering it is a long lever move. As the track progresses, cue your students to increase their ROM within a comfortable range.

Track # 2 Track Focus Linear: forward/backward Track Length 4:57 Song Title Wake Me Up BPM 140

Song Part Count Movement Reps Lead Music Cue Verbal Cue Intro 2 x 8 Jog 16 R JITTERBUG 0:16 A Verse 1 1 x 8 Double jog 2, rock back & front, run 3 DBL Jog, DBL Jog, rock B/F, run x3 1 R You put the boom 1 x 8 DBL Jog, DBL Jog, rock B/F, run x3 1 L Jitterbug into my 1 x 8 DBL Jog, DBL Jog, rock B/F, run x3 1 R Something Let’s go, up 2 1 x 8 DBL Jog, DBL Jog, rock B/F, run x3 1 L Left me sleeping 1 more time KICK IT UP 0:42 B Chorus 1 1 x 8 Kick, TVL F 8 R Wake me up before Kick it up, forward (Arms: V up) 1 x 8 Kick B, TVL B 8 R Wake me up before Take it back, push Kick, TVL F 1 x 8 8 R Wake me up before Change direction (Arms: V up) 1 x 8 Kick B, TVL B 8 R Wake me up before Move away CROSS COUNTRY 1:10 C Bridge 1 4 x 8 Ski, start low, stronger, more CC 32 R Tonight, I wanna 1:37 A Verse 2 4 x 8 JITTERBUG 1 RL You take the gray Jitterbug Jog, rock 2:04 B Chorus 2 4 x 8 KICK IT UP 1 R Wake me up before Get ready to travel 2:33 C Bridge 2 4 x 8 CROSS COUNTRY 1 RL Tonight, I wanna hit Ski, start easy 3:00 A Verse 3 4 x 8 JITTERBUG 1 RL You put the boom Jitterbug Jog 3:27 B Chorus 3 4 x 8 KICK IT UP 1 R Wake me up before Wake me up, forward 3:55 C Bridge 3 4 x 8 CROSS COUNTRY 1 RL Tonight, I wanna hit Ski, propel out 4:22 B Chorus 4 4 x 8 KICK IT UP 1 R Wake me up before One more set of kicks Finish 1 x 1 Land wide, arms up

V1 C1 B1 V2 C2 B2 V3 C3 B3 C4

Trainer’s Tip: The complex move in this track happens right at the beginning. Everything else is simpler. Take a brief moment before the beginning of this track to introduce this complex move. You can say that it is “Jitterbug inspired” and those that know the Jitterbug may be able to execute it quickly. This movement combo is all short-lever. So while it may be complex in design it is less challenging on the heart and lungs. The other movement blocks are long-lever, so use those two blocks to increase heart and breath-rate.

Track # 3 Track Focus Lateral Travel Track Length 4:57 Song Title All the Way BPM 140

Song Part Count Movement Reps Lead Music Cue Verbal Cue Intro 2 x 8 JJ 8 JACK JUMP SIDE 0:16 A Verse 1 4 x 8 JJ (ALT jumping together 16 R The first time I saw Jack, jump pull side R&L) SIDE KARATE 0:42 B Chorus 1 2 x 8 ALT Chamber/ Karate Kick 8 R Hey hey hey Chamber karate kick side 2 x 8 ALT Karate Kick fast 16 R Hey hey hey Faster RUN WIDE 1:09 C Bridge 1 1 x 8 Run wide x8, Run x8 1 R Instrumental Run wide for 8, inside 1 x 8 Run wide x8, Rocket x4 1 R Run wide, 4 rockets 1 x 8 Run wide x8, Run x8 1 R Run wide, take it in 1 x 8 Run wide x8, Rocket x4 1 R Run wide, 4 rockets 1:37 A Verse 2 4 x 8 JACK JUMP SIDE 1 R I know you hold back Jack jump out 2:05 B Chorus 2 4 x 8 SIDE KARATE 1 R Hey hey hey Karate Kick 2:33 C Bridge 2 4 x 8 RUN WIDE 1 R Instrumental Run wide all the way 3:00 A Verse 3 4 x 8 JACK JUMP SIDE 1 R The first time I saw Jack jump side, pull 3:27 B Chorus 3 4 x 8 SIDE KARATE 1 R Hey hey hey Karate, chamber first 3:54 C Bridge 3 4 x 8 RUN WIDE 1 R Instrumental Run wide, hit it 4:22 C Bridge 4 4 x 8 RUN WIDE 1 R Hey hey hey Go again, run Land wide, arms down at Finish 1 x 1 sides

V1 C1 B1 V2 C2 B2 V3 C3 B3 B4

Trainer’s Tip: On the first block (Verse) focus on adductor engagement. On the second block (Chorus) focus on gluteal activation. On the third block (Bridge), put it all together.

Track # 4 Track Focus Speed Track Length 4:56 Song Title I Know You Want Me BPM 140

Song Part Count Movement Reps Lead Music Cue Verbal Cue Intro 2 x 8 Kick 16 R FAST RUMBA KICK 0:15 A Chorus 1 4 x 8 ALT Kick out DIAG, Run x2 16 R I know you want me Kick 1, run 2 CURL LEAP 0:42 B Verse 1 4 x 8 Leap Heel TVL F x4, Run heel TVL B x8 6 to the clock, on my 4 R Big leaps to the front, run back (Arms: Breast stroke on Leap Heel) way to the top SLOW QUICK QUICK JACKS JJ (Slow/Fast/Fast) 1:10 C Bridge 1 4 x 8 (Arms: Shoulder level Triceps Press/ 16 Baby you can get it Slow quick quick jacks Biceps Curl) 1:37 A Chorus 2 4 x 8 FAST RUMBA KICK 1 R I know you want me Leg out, run run 2:04 B Verse 2 4 x 8 CURL LEAP 1 R Mami got a 4 Leaps and runs 2:31 C Bridge 2 4 x 8 SLOW QUICK QUICK JACKS 1 Baby you can get it Slow quick quick 3:00 A Chorus 3 4 x 8 FAST RUMBA KICK 1 R I know you want me Kick and run 2 3:26 B Verse 3 4 x 8 CURL LEAP 1 R 6 to the clock, on my Leaps to the front 3:54 C Bridge 3 4 x 8 SLOW QUICK QUICK JACKS 1 Baby you can get it Slow quick quick 4:21 B Chorus 4 4 x 8 FAST RUMBA KICK 1 R I know you want me Flick and run Finish 1 x 1 Land wide

C1 V1 B1 C2 V2 B2 C3 V3 B3 C4

Trainer’s Tip: The Chorus and Bridge blocks of this track use a Rumba rhythm that is defined by the SLOW QUICK QUICK pattern. It lends us the perfect platform for speed training. Make your movements on the CURL LEAP extra big to emphasize power and vertical acceleration.

Track # 5 Track Focus Group Track Length 4:56 Song Title Whip It BPM 140

Song Part Count Movement Reps Lead Music Cue Verbal Cue Intro 2 x 8 JJ 8 0:15 A Verse 1 2 x 8 2 JACKS 2 SKIS 2 jacks, 2 cross country JJ x2, CC x4 2 R 1, 2, 3, 4 2 x 8 Land speed: JJ x2, CC x4 4 R Whip it real good Land speed, shuffle 0:42 B Bridge 1 4 x 8 SHOOT & RUN AWAY Shoot Jump x1, Run ½ turn &TVL away x12 2 R Bounce Shoot and run away Shoot Jump x1, Run ½ turn &TVL together Shoot, run together x12 (Arms: Basketball dribbles R x4/L x4) 1:09 C Chorus 1 4 x 8 PARTNER JACKS JJ 16 R We can go all night Chest press jack (Arms: chest press x2, Rotating sweeps x2) 1:37 A Verse 2 4 x 8 ONE JACK ONE SKI 1 R Call my phone Jacks&cross country 2:05 B Bridge 2 4 x 8 SHOOT & RUN AWAY 1 R Bounce Shoot and run away 2:32 C Chorus 2 4 x 8 PARTNER JACKS 1 R We can go all night Jack chest press 2:59 A Verse 3 4 x 8 ONE JACK ONE SKI 1 R Get low Jacks&cross country 3:27 B Bridge 3 4 x 8 SHOOT & RUN AWAY 1 R Bounce Shoot and run away 3:54 C Chorus 3 4 x 8 PARTNER JACKS 1 R We can go all night Jack chest press 4:22 B Chorus 4 4 x 8 PARTNER JACKS 1 R We can go all night Let’s do it again Finish 1 x 1 Jack out, hands F

V1 B1 C1 V2 B2 C2 V3 B3 C3 C4

Trainer’s Tip: The 2-line formation in this track offers increased turbulence that can challenge your students to engage more core musculature. While the video portrays the Chorus block with partners touching hands, you may opt to just have the partners close to each other without touching. Creating turbulence between the two lines is really the goal of the Partner Jacks block.

Track # 6 Track Focus Suspension Track Length 4:54 Song Title Invincible BPM 140

Song Part Count Movement Reps Lead Music Cue Verbal Cue Intro 2 x 8 Neutral JJ 8 KICK WIDE 0:15 A Verse 1 4 x 8 V together tuck touch V-kick, adduct, tuck, touch down 8 You know I was TUCK & FRONT 0:42 B Bridge 1 4 x 8 Reverse, tuck extend Tuck, legs kick, abduct, touch down 8 I was running from an INVINCIBLE JACK Neutral JJ v-arms, muscle arms, 1:09 C Chorus 1 4 x 8 Neutral JJ x2, ALT Karate Kick side x4 4 R Now I am invincible karate side 4 (Arms: V up, in, muscle pose, in) 1:37 A Verse 2 4 x 8 KICK WIDE 1 Now I am a warrior V kick close 2:05 B Bridge 2 4 x 8 TUCK & FRONT 1 I was running from an Let’s reverse it 2:32 C Chorus 2 4 x 8 INVINCIBLE JACK 1 R Now I am invincible Invincible combo 2:59 A Verse 3 4 x 8 KICK WIDE 1 You know I was V kick, in, tuck 3:27 B Bridge 3 4 x 8 TUCK & FRONT 1 I was running from an Tuck kick front 3:54 C Chorus 3 4 x 8 INVINCIBLE JACK 1 R Now I am invincible Invincible jacks 4:22 B Chorus 4 4 x 8 INVINCIBLE JACK 1 R Now I am invincible Again, jacks Finish 1 x 1 Muscle pose, land wide

V1 B1 C1 V2 B2 C2 V3 B3 C3 C4

Trainer’s Tip: This entire track should be performed with your body low in the water (Neutral Position). Lower down enough so that your shoulders are under the water and the water’s surface is at the neck. Encourage your students to stay in the shallow area and simply lower their body down, as opposed to moving to deeper water. Deeper water will deter your students from using full ROM and being able to re-anchor their feet to the bottom.

Track # 7 Equipment Noodle Track Focus Upper Body Track Length 4:41 Song Title Saving My Life BPM 132

Song Part Count Movement Reps Lead Music Cue Verbal Cue Intro 2 x 8 Wide stance, noodle in hands TRICEPS PRESS 0:15 A Verse 1 1 x 8 Triceps press down 8 Do you feel like a tear Triceps press down 1 x 8 Triceps press down, R 8 R Is it hard to get up Just the right hand 1 x 8 Triceps press down, L 8 L Do they tell you to Switch hands 1 x 8 Triceps press down 8 If you’re scared Back to double hands SUPERMAN PULL DOWN 0:45 B Bridge 1 2 x 8 Arms sweep down/up (Warrior 3 position) 8 R Save all of your Superman sweeps 2 x 8 Arms sweep down/up (Warrior 3 position) 8 L Oh oh oh oh oh Switch legs PUSH UPS Push up, start with a lunge, option 1:13 C Chorus 1 2 x 8 Chest press up/down, lunge 16 Instrumental to plank 2 x 8 Chest press up/down, plank, SUSP opt. 16 Saving my life Progress to suspend 1:42 A Verse 2 4 x 8 TRICEPS PRESS 1 RL Are you stuck Stand triceps push 2:11 B Bridge 2 4 x 8 SUPERMAN PULL DOWN 1 RL Save all of your Superman sweeps 2:40 C Chorus 2 4 x 8 PUSH UPS 1 Instrumental, Saving Push ups strong 3:10 A Verse 3 4 x 8 TRICEPS PRESS 1 RL Do you feel like a tear Back to the triceps 3:39 B Bridge 3 4 x 8 SUPERMAN PULL DOWN 1 RL Save all of your Superman sweeps 4:08 C Chorus 3 4 x 8 PUSH UPS 1 Instrumental, Saving Plank and push up Finish 1 x 1 Stand up, press noodle down

V1 B1 C1 V2 B2 C2 V3 B3 C3

Trainer’s Tip: Emphasize muscle usage throughout this track. Educate your students about which muscles do what work. For the “Triceps Press,” cue “squeeze your elbows to your sides” to set your students up for success. A prone position for the Superman Pull Down is important, in order to stimulate the Lats (latissimus dorsi) during the arm sweep down. Also, analyze your students’ alignment during the Push Ups to ensure that the chest muscles are doing the work. A good alignment cue would be, “Press the noodle towards the pool bottom, under your chest.”

Track # 8 Equipment Noodle Track Focus Lower Body Track Length 4:45 Song Title Love Myself BPM 132

Song Part Count Movement Reps Lead Music Cue Verbal Cue Intro 2 x 8 Position noodle around back HIGH FLICK KICK 0:15 A Verse 1 1 x 8 Flick kick, sweep down 4 R When I get chills at Kick and pull down 1 x 8 Flick kick, land speed 8 R Know how to satisfy Faster 1 x 8 Flick kick, sweep down 4 L Pictures in my miind Other side, slow first 1 x 8 Flick kick, land speed 8 L I know how to scream Faster, low V-SIT SLOW 1 FAST 2 0:44 B Chorus 1 4 x 8 V-sit, slow and 2 criss cross V-sit out/cross x1, out/cross land speed x2 8 Gonna love myself BICYCLE 1:14 C Bridge 1 1 x 8 Seated hamstring curl 8 R I love, love Bicycle slow 1 x 8 Seated hamstring curl, land speed 16 R I love, love Faster Seated hamstring curl, land speed, gradually 1 x 8 16 R (instrumental) Transition to lower legs pull legs under to neutral position 1 x 8 Neutral run heel, land speed 16 R Run heel 1:43 A Verse 2 4 x 8 HIGH FLICK KICK 1 RL I’ll take it nice & slow High flIck kick 2:12 B Chorus 2 4 x 8 V-SIT SLOW 1 FAST 2 1 Love myself V-sit 2:41 C Bridge 2 4 x 8 BICYCLE 1 R I love, love Now we bike 3:10 A Verse 3 4 x 8 HIGH FLICK KICK 1 RL When I get chills at High kick 3:39 B Chorus 3 4 x 8 V-SIT SLOW 1 FAST 2 1 Love myself V-sit 4:08 C Bridge 3 4 x 8 BICYCLE 1 R I love, love Big wheel biking Finish 1 x 1 Stand

V1 C1 B1 V2 C2 B2 V3 C3 B3

Trainer’s Tip: Verbally cue muscle usage. During the HIGH FLICK KICK refer to the quads and hamstrings. During the V-SIT SLOW 1 FAST 2 refer to the buttocks (gluteus medius and minimus) and inner thighs. During the BICYCLE, refer to the hamstrings. Also educate your students about using their core muscles to help stabilize their body while the legs do the moving work.

Track # 9 Equipment Noodle Track Focus Muscle 3 (Core) Track Length 4:43 Song Title Da Ya Think I’m Sexy BPM 132

Song Part Count Movement Reps Lead Music Cue Verbal Cue Intro 2 x 8 Keep noodle around back HORSESHOE CRUNCH 0:15 A Verse 1 4 x 8 Tuck knees to chest/touch down Horseshoe crunch, knees tuck up, arms down 16 He’s acting shy (Arms: hands towards feet) DOUBLE SHOOT 0:44 B Chorus 1 4 x 8 ALT SUSP shoot through, tuck, Tuck shoot through 2 to the side 8 R If you want my body shoot DOUBLE LEG BOX DBL leg lift F, 1:14 C Bridge 1 4 x 8 Abduct straight legs, 8 Instrumental Double box, Lift slide out, press down, slide in Push straight legs down to touch, Slide straight legs together 1:43 A Verse 2 4 x 8 HORSESHOE CRUNCH 1 Lay awake at dawn Horseshoe crunch 2:12 B Chorus 2 4 x 8 DOUBLE SHOOT 1 R If you want my body Two shoot through 2:41 C Bridge 2 4 x 8 DOUBLE LEG BOX 1 instrumental 3:10 A Verse 3 4 x 8 HORSESHOE CRUNCH 1 This heart beats like Horseshoe crunch 3:39 B Chorus 3 4 x 8 DOUBLE SHOOT 1 R If you want my body Shoot through 4:08 C Bridge 3 4 x 8 DOUBLE LEG BOX 1 instrumental Double box, lift open Finish 1 x 1 Tuck

V1 C1 B1 V2 C2 B2 V3 C3 B3

Trainer’s Tip: Cue your students to initiate all of these moves from the core first by pre-contracting their abdominal muscles. While the HORSESHOE CRUNCH and the DOUBLE SHOOT involve concentric contractions of the core muscles, the DOUBLE LEG BOX actually uses the core as a stabilizer (Isometric contraction). Teach your students about these different ways to use the core and how a strong core enables strong activities of daily living.

Track # 10 Track Focus Flexibility Training Track Length 3:57 Song Title Just the Way You Are BPM n/a

Song Part Count Movement Reps Lead Music Cue Verbal Cue Intro 2 x 8 Sweep arms open/closed 4 Open and close STRAIGHT LEG LIFT 0:18 A Verse 1 1 x 8 Sweep R leg up to Hamstring stretch Point and flex the foot, lift up (Foot: point/flex) 1 R Her eyes 1 x 8 Hold knee in, straighten, rotate upper body 1 R Her hair, her hair Bend the knee, rotate Sweep L leg up to Hamstring stretch 1 x 8 (Foot: point/flex) 1 L I know, I know Other leg, lift, point flex 1 x 8 Hold knee in, straighten, rotate upper body 1 L But every time Bend knee, extend SWEEP OPEN 0:54 B Chorus 1 Wide stance, arms open/close x2, hug knee Open and close arms, knee to chest 1 x 8 (chest/back stretch) 1 When I see your face 1 x 8 Quad stretch x4, Dancer pose x4 1 R Cause you’re Push leg back for quad stretch Wide stance, arms open/close x2, hug knee 1 x 8 (chest/back stretch) 1 And when you smile Open and close, left knee 1 x 8 Quad stretch x4, Dancer pose x4 1 L Cause girl you’re Quad stretch back FLOATING TRIANGLE 1:29 C Bridge 1 Lift R knee side, Knee to chest, open wide, floating triangle 1 x 8 Extend knee side, hold under calf/thigh 1 R The way you are 1 x 8 L arm reach up and over 1 R Girl you’re amazing Reach up and over Lift L knee side, hold knee cap, 1 x 8 Extend knee side, hold under calf/thigh 1 L When I see your face Other side 1 x 8 R arm reach up and over 1 L Cause girl you’re Breathe up, sink over 2:04 A Verse 2 4 x 8 STRAIGHT LEG LIFT 1 RL Her lips, her lips Point and flex right 2:38 B Chorus 2 4 x 8 SWEEP OPEN 1 RL When I see your face Open and close arms 3:15 C Bridge 2 4 x 8 FLOATING TRIANGLE 1 RL The way you are Leg side, floating up 3:51 A Verse 3 4 x 8 STRAIGHT LEG LIFT 1 RL Her eyes, her eyes Point and flex, lift up 4:24 B Chorus 3 4 x 8 SWEEP OPEN 1 RL When I see your face Open the chest Finish 1 x 1 Stand wide, arms sweep open

V1 C1 B1 V2 C2 B2 V3 C3

Trainer’s Tip: During the first block, STRAIGHT LEG LIFT, cue students to align the spine upright prior to rotating through the upper spine. During the second block, SWEEP OPEN, encourage upright posture, knee alignment down and back and give them the option to not hold their foot in back if it bothers their knee. During the FLOATING TRIANGLE, emphasize upright posture again and proper alignment of the lifted-leg knee (upward). ©2016 SCW Fitness Education www.waterinmotion.com 14 Choreography Notes

Track # BONUS Track Focus Flotation (insert after Track 6) Track Length 4:42 Song Title I’ll Stand By You BPM 132

Song Part Phrase Movement Reps Lead Music Cue Verbal Cue Noodle behind back, under arms, Intro 2 x 8 16 R CC SUSP TRIPLE CROSS COUNTRY 0:15 A Verse 1 SUSP CC face R x3, tuck center 1 x 8 4 RL Girl, why you look so sad Ski, face window, tuck and turn. SUSP CC face L x3, tuck center SUSPENDED JACK 0:44 B Chorus 1 1 x 8 SUSP JJ slow 4 When the night falls on Suspended Jack 1 x 8 SUSP ½ JJ (ALT RL) 8 R Nothing you confess Karate kick 1 x 8 SUSP JJ slow 4 I’ll stand by you Suspended jack 1 x 8 SUSP ½ JJ (ALT RL) 8 R Hurt you Half jack TRIPLE KICK 1:13 C Bridge 1 Seated kick x3 4 x 8 16 R instrumental Kick, slow quick quick (Slow quick quick) 1:42 A Verse 2 4 x 8 TRIPLE CROSS COUNTRY 1 RL So If you’re mad get mad Back to the window, ski 2:11 B Chorus 2 4 x 8 SUSPENDED JACK 1 R When you’re standing at Suspended Jack 2:41 C Bridge 2 4 x 8 TRIPLE KICK 1 R instrumental Triple kick 3:09 A Verse 3 4 x 8 TRIPLE CROSS COUNTRY 1 RL Girl, why you look so sad Turn and ski 3:38 B Chorus 3 4 x 8 SUSPENDED JACK 1 R When the night falls on Suspended Jack 4:07 C Bridge 3 4 x 8 TRIPLE KICK 1 R instrumental Last set of kicks Finish 1 x 1 Hold the kick

V1 C1 B1 V2 C2 B2 V3 C3 B3

Trainer’s Tip: Considering that this whole track is performed in flotation, students could move to deeper water if preferred. Try to perform and cue your students to push both legs directly to the side on the SUSPENDED JACK. Use the buttocks muscles and not so much the hip flexors.The TRIPLE KICK uses the “Rumba-inspired” rhythm used in the Speed track. Refer back to that movement to create cohesive movement plan.

Track # Alternative Holiday for #3 Track Focus Lateral Travel Track Length 4:57 Song Title All I Want For Christmas Is You BPM 140

Song Part Count Movement Reps Lead Music Cue Verbal Cue Intro 2 x 8 JJ 8 JACK JUMP SIDE 0:16 A Verse 1 4 x 8 I don’t way a lot JJ (ALT jumping together R&L) 16 R Jack, jump pull side SIDE KARATE 0:42 B Chorus 1 2 x 8 I just want you for my Chamber/ALT Karate Kick side 8 R Chamber karate kick 2 x 8 ALT Karate Kick fast 16 R You Faster RUN WIDE 1:09 C Bridge 1 1 x 8 Instrumental Run wide x8, Run x8 1 R Run wide for 8, inside 1 x 8 Run wide x8, Rocket x4 1 R Run wide, 4 rockets 1 x 8 Run wide x8, Run x8 1 R Run wide, take it in 1 x 8 Run wide x8, Rocket x4 1 R Run wide, 4 rockets 1:37 A Verse 2 4 x 8 JACK JUMP SIDE 1 R I won’t ask for much Jack jump out 2:05 B Chorus 2 4 x 8 SIDE KARATE 1 R I just want you here Karate Kick 2:33 C Bridge 2 4 x 8 RUN WIDE 1 R Instrumental Run wide all the way 3:00 A Verse 3 4 x 8 JACK JUMP SIDE 1 R Ooh, baby Jack jump side, pull 3:27 B Chorus 3 4 x 8 SIDE KARATE 1 R I just want you for my Karate, chamber first 3:54 C Bridge 3 4 x 8 RUN WIDE 1 R Instrumental Run wide, hit it 4:22 C Chorus 4 4 x 8 RUN WIDE 1 R I just want you for my Go again, run Finish 1 x 1 Land wide, arms down at sides

V1 C1 B1 V2 C2 B2 V3 C3 B3 B4

Trainer’s Tip: On the first block (Verse) focus on adductor engagement. On the second block (Chorus) focus on gluteal activation. On the third block (Bridge), put it all together.

WATERinMOTION® Wave 28 © 2016 SCW Fitness Education WIM28 • Yes! Fitness Music 3675 Commercial Avenue Northbrook, IL 60062. Songs Courtesy of: The choreography, images, and DVD Confident ~ Written by: M. Sandberg, Kotecha, Lovato, Ilya ; Published by: Warner Chappell Music - Universal Music - Mxm Music Ab - Pre- material contained herein are the exclusive scription Songs - Wolf Cousins - Ddlovato Music property of SCW Fitness Education who reserves all rights to public performance, Wake Me Up Before You Go Go ~ Written by: G. Michael ; Published by: Sony Music Entertainment (Italy) Spa Ora 03896 distribution and licensing. These materials All The Way ~ Written by: A. Benassi, Resnick, Bernstein, Shapiro, Judrin, Melki, Abrahart ; Published by: Cock An Ear Productions Sas - are produced singularly for licensed Warner Bros Music (Ascap) facilities and certified presenters who I Know You Want Me (Calle Ocho) ~ Written by: D. Seraphine, Wolinski, Fasano, M. Bosco, P. Gonella, A. Perez ; Published by: Balloon Head maintain licensure and the right to present Music - Reverb - Pitbull Productions Inc., (A/M Sony Usa) - Big Elk Music WATERinMOTION® in their facilities Whip It! ~ Written by: G. Walter, Lewis, Andrews, Gottwald, Hindlin, Chancler, Cunningham, Angelides, Sibley ; Published by: Virginia Beach by complying with the terms of the Music - Kasz Money Publishing - Prescription Songs licensure and instructor agreements. Any Invincible ~ Written by: W. Felder, S. Furler, Mostyn, Shatkin ; Published by: Sony ATV Songs Llc unauthorized duplication, distribution, Saving My Life ~ Written by: Robson, K. Gibbon, Romans ; Published by: Sony ATV Songs Llc - Kobalt Music - Stellar Songs broadcasting, public performance, copying Love Myself ~ Written by: Holter, M. Michaels, Larsson, Tranter, Fredriksson ; Published by: Warner Chappell Music - Wolf Cousins or re-recording of this audio and/or Da Ya Think I’m Sexy ~ Written by: Appice, R. Stewart, D. Hitchings ; Published by: EMI April Music - Universal Music visual materials in any manner is strictly Just The Way You Are ~ Written by: J. Cain, Lawrence, Levine, Mars, F. Walton ; Published by: Art For Arts Sake Music - Music Of Wind- prohibited. Not for resale. swept - Bughouse Stand By You ~ Written by: Hynde, Kelly, Steinberg ; Published by: April Music All Recordings Property of THE SAIFAM GROUP under license to Yes! Fitness Music All I Want For Christmas Is You ~ Written by: Afanaseiff, Carey ; Published by: ATV Music Publ. - Sony Music