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.

PREREQUISITE

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) to purchase this product. If you do not meet this requirement, you will not be shipped the product or granted access to the online version. We will reimburse your purchase minus any associated fees.

RECOMMENDED FOR

This PCW is recommended for Certified Level 1 Instructors and higher.

PRE-CHOREOGRAPHED WORKOUT 17: 
RELEASING SCAR TISSUE & REBUILDING CORE STRENGTH

with Severina Gates

This workout safely builds strength, confidence and heals with exercises designed to build progressively. PCW 17 unlocks and releases glued up scar tissue allowing muscle surfaces to slide again, rebuilding strength within the muscle.

Featuring deep core and pelvic floor work, along with standing sequences that gently challenge balance and stability, these movements create a solid foundation of healthy habits—preparing your clients for more targeted toning and progressive strengthening in future routines.

Objectives

• Release scar tissue
• Strengthen the core gently
• Improve balance and stability

Demographic: Beginners, those easing back into exercise, anyone healing from injury, surgery, illness, or postpartum and athletes seeking to enhance performance and flexibility.
Pace: Slow-Moderate
Music: Downloadable playlist included. Also available on iTunes and Spotify.
Released: 2025

Workout Variations

• 60 min Standing & Floor
• 60 min Standing, Floor & Barre/Chair
• 45 min Standing & Barre/Chair
• 45 min Standing & Floor
• 30 min Standing

WORKOUT OVERVIEW

Standing

• Warm-Up
• Trademark 1: Spine, Shoulder & Rib Release with gentle Lever Stretches to prepare the core for strengthening
• Kicks Sequence, including Hip Cleaners and Alphabet to stimulate balance reflexes and improve core stability
• Arms sequence to rebuild strength and release scar tissue from the shoulders and arms. 
• Trademark 2: Windmills & Circles for core strengthening and releasing scar tissue in the shoulders and torso
• Pliés with Wrap-Around Arms and Windmill Arms with spinal rotation to reactivate the abs
• Trademark 3: Fluid Spine to loosen scar tissue in the hips, torso, and shoulders
• Calf Sequence & Bicycles to boost hip range of motion and rebalance the Big 4 muscles

Floor

• Gentle Core Activation focusing on Deep Breathing, Imagery, rib mobility, and pelvic floor engagement
• Side Leg Lifts to rebalance the Big 4 while releasing scar tissue in the hips
• Hip, IT Band & Adductor Stretch to increase hip mobility and ease tension in the hips and lower back
• Butterfly, Hip Blast, Pretzel & Neck Stretch to loosen congealed fascia and scar tissue for restored mobility

Barre/Chair

• Gentle Core Work to reactivate the abdominals and progressively build strength
• Footwork for increased energy, improved balance and ankle/foot mobility
• Kicks to strengthen the core and free the hips
• Seated Hip Release to release scar tissue and reduce tension
• Quad & Calf, Hamstring & Adductor Stretch to clean out scar tissue in the hips and back for greater mobility and flexibility
• Seated Spine Release & Neck Stretch

ABOUT THE INSTRUCTOR

Severina Gates

Severina Gates is a Level 4 Essentrics Instructor, Exam Corrector and Educator based in Boston, Massachusetts, USA. She works with the Essentrics Teacher Training department providing instructor support and correcting exams at all four levels of training. Severina first discovered Essentrics in 2009 through the PBS show Classical Stretch, helping her rehabilitate after an invasive surgery. She began training as an instructor in 2013, with a focus on bringing the therapeutic and rebalancing benefits of the technique to people of all ages and abilities. In 2022, after the birth of her daughter via cesarean, she again found the exercises, techniques, and modifications of this program invaluable in her healing process.

“Using Essentrics to help me recover from a second abdominal surgery, I felt a deeper connection with my body this time around – the body awareness gained through the four levels gave me a more complete understanding of where I was still weak, what exercises felt best to strengthen, and how to modify as my body was still healing.”

WORKOUT PREVIEW

What's Included

All Pre-Choreographed Workout material is hosted online in the Essentrics Academy Portal:

• Instructional videos (online streaming) demonstrating how to teach the workout
• Written breakdowns accompanying the videos for each exercise sequence covering key objectives, techniques, anatomy, modifications and common mistakes to watch for
• Note-Taking Booklet (PDF to print)
• 70 minutes of downloadable songs to build your playlist 

If you do not have a Portal account: A few moments after your purchase, you will receive two emails from the Essentrics Academy: one will invite you to log in to your account, and the other will provide you with a link to access the PCW online. Make sure to log in to your account first.

If you already have a Portal account: Upon purchase, the PCW will appear under “My Library.” You will also receive a notification email.

Terms & Conditions

The Esmonde Technique retains full copyright ownership and protection of all materials and trademarks contained in this product. You may not copy, distribute, transmit, display or reproduce any material contained in this product without prior consent of The Esmonde Technique.

The Instructor’s failure to agree to and comply with the Instructor Certification Terms and Conditions provides cause for potential suspension or termination of the Instructor’s Essentrics Teaching License.

Fees and prices are subject to change at Essentrics’ discretion. Essentrics reserves the right to establish, revise, modify or amend its curriculum, certification structure, billing practices, methods and fees, including its collection practices, payment practices, and fees for content or services provided on its website(s). The Instructor agrees to accept notice of any changes by way of the changes posted on essentrics.com.

No refunds on Pre-Choreographed Workouts.