One of the standout elements of the Bodypump 86 choreography is the triceps track. This section often utilizes a mix of overhead extensions and dips, focusing on isolating the muscle through precise, controlled movements. Instructors are encouraged to cue "elbows in" to maintain the integrity of the lift and prevent shoulder strain.

Prepare the joints, elevate the heart rate, and establish baseline lifting technique.

Target the quadriceps, glutes, and hamstrings using heavy lifting patterns and varied time-under-tension. Music Track: I Do Coke

Deadlifts, Clean & Press, Power Presses, Triple Deadrows. Choreography & Timing Focus: This track acts as a cardio peak within the release.

: Take a long stride backward. Drop the back knee vertically toward the floor until the front thigh is parallel to the ground. Keep your torso upright. Track 8: Shoulders ( Welcome To The Jungle )

: Keep elbows tucked closely toward the midline during overhead work and extensions. Avoid letting the elbows flare out to prevent shoulder strain. Track 6: Biceps ( Restless ) Focus : Isolation of the biceps brachii. Key Movements : Bicep Curls (2/2 and mid-range pulses).