Bodypump 87 Choreography Notes Pdf Official

: Catch the bar in a mini-squat, drive it overhead using leg power, and absorb the bar safely back to the thighs. The Bicep Track ( Light Em Up )

Cardio-strength integration peaks here. The track features multiple blocks of consecutive Clean & Presses. Focus on driving through the legs to launch the bar upward, catching it safely with soft knees. Track 5: Triceps ( Don't Vertigo ) Purpose: Isolate the three heads of the triceps.

BodyPump 87 has incredibly fast transitions, particularly between the bench work and floor pushups in Track 3 (Chest), and during the dumbbell-to-barbell switches in Track 8 (Shoulders). Preview these changes clearly so your class doesn't lose valuable training time.

Are you an preparing a class or a participant learning the form? bodypump 87 choreography notes pdf

Driven by the explosive energy of Fall Out Boy, this track uses dramatic pauses and bottom-half pulses. The choreography demands high core engagement to stabilize the spine during the fast-paced triple ranges. Track 3: Chest ( Years & Years )

Every transition is timed perfectly to allow participants to adjust their stance, check their alignment, and select the correct weight load. For Instructors: Tips for Memorizing the Release

: The Tricep and Bicep tracks emphasize isolation through controlled tempos and superset variations, while the Shoulders track typically incorporates a mix of overhead presses, raises, and rotations. Strategic Significance : Catch the bar in a mini-squat, drive

Why is this track designed this way? (e.g., "This track is designed to make your shoulders burn by minimizing rest.")

The Ultimate Guide to BodyPump 87: Tracklist, Choreography, and Training Tips

BodyPump 87 Choreography Notes PDF: A Guide to the Iconic 2013 Release Focus on driving through the legs to launch

If you are a trainee instructor or just love the workout, you can often memorize the choreography by watching the video and applying the "5 Key Elements" of Les Mills:

for mapping out Les Mills choreography notes.

Standard patterns introduce the 2/2 and 3/1 tempos. The track transitions seamlessly from deadlifts and deadrows into upright rows and clean & presses to warm up the shoulder girdles. Pay close attention to the foot position shifts during the transition to light squats. Track 2: Squats Song: Blame It On The Loud Focus: Quadriceps, glutes, and hamstrings. Weight Selection: 2 to 4 times the warmup weight.