Static stretches for all major muscle groups worked during the release, including the hamstrings, glutes, chest, upper back, and shoulders. How to Memorize and Internalize Choreography Notes
Standing Overhead Shoulder Press (2/2 and 1/1) leading into explosive Push Presses (using the legs for drive).
Keep your elbows pinned close to your head during overhead extensions. During dips, keep your butt close to the edge of the bench to avoid overstraining the front of your shoulders. Track 6: Biceps Uptight
Anterior, lateral, and posterior deltoids, as well as the trapezius.
Once you have legitimate access to the notes, here’s how to make the most of them for your "BodyPump 86 choreography notes pdf work." Les Mills has evolved its note format to be a comprehensive teaching tool. Each track in the notes is broken down into four key sections for instructors to master: bodypump 86 choreography notes pdf work
The track begins with a slow introduction to establish posture. You will move through a series of Deadlifts and Deadrows to activate the posterior chain before transitioning to upright movements.
. The Squat and Lunge tracks in this release are designed to push the heart rate high through short, sharp bursts of movement rather than just heavy weight, making it a favorite for those looking for a metabolic boost. of the specific tracklist or tips on proper form for these movements?
This track moves away from standard crunches to incorporate hover (plank) variations, leg extensions, and targeted oblique twists to build functional core strength. Track 10: Cooldown Song: Try – P!nk
To help you get the most out of your preparation, please let me know: Static stretches for all major muscle groups worked
BodyPump 86 utilizes high-repetition resistance training to trigger the "Rep Effect." The primary objective of this specific release is the deliberate manipulation of time under tension (TUT). Instructors must strictly enforce the slow eccentric phases (lowering) and explosive concentric phases (lifting) to maximize muscle fiber recruitment without requiring heavier weights. Track 1: Warmup I Cry – Flo Rida
In a typical 55-minute BodyPump 86 class, participants complete around 800 repetitions. The choreography notes function as a precise roadmap, ensuring instructors coach the correct timing, range of motion, and target zones to keep participants safe while maximizing fatigue. Full Tracklist and Choreography Breakdown Track 1: Warmup I Cry – Flo Rida
This is the crucial part: are the blueprint for the entire release. They are not just a list of moves; they are your training manual.
is a barbell-based resistance training program released around March 2013. This release is characterized by a blend of classic high-rep strength training and innovative compound movements, such as a squat overhead press calf raise combo in the lunges track. Tracklist & Focus Areas During dips, keep your butt close to the
BodyPump 86 is a classic Les Mills release from 2013, still cherished by instructors and members for its high-energy music and effective, straightforward strength training structure. Originally released in July 2013, this release focuses on high repetitions and moderate weights, emphasizing functional strength and endurance.
Keep elbows facing forward, pinned in line with the shoulders. Do not let them flare.
Introduction of the "triple pulse" at the bottom phase of the movement, followed by sudden, explosive single presses.
Pectoralis major, anterior deltoids, and triceps.
Famous for its quirky, high-energy beat, this bicep track uses a mixture of bicep curls and rows. The notes feature prolonged mid-range holds and continuous single repetitions that create an unmistakable bicep burn. Track 7: Lunges Song: Let It Roll – Flo Rida Focus: Glutes, quadriceps, and hamstrings.