Ensure the shoulder blades are retracted and anchored into the bench or floor. Target the middle of the chest with the bar, keeping the elbows at a 90-degree angle at the bottom of the movement. Track 4: Back
Employs Triple Deadrows to maintain a high level of time-under-tension on the upper back and rear delts.
If you are an instructor, always access your materials legally through the official channels. If you are a participant, the best way to experience the full glory of Bodypump 86 is to find a gym that still teaches it, or ask your favorite instructor if they can bring back this classic release for a special throwback class.
If you are preparing to teach or practice this release, make sure to let me know if you need help with a specific , require a modification breakdown for injuries, or want advice on vocal coaching techniques for these tracks. Share public link Bodypump 86 Choreography Notes Pdf
Always demonstrate the low-impact or reduced-weight options first, especially during the intense bottom-half pulses in the Squat and Lunge tracks.
Concludes with high-rep bodyweight pushups to integrate the core and exhaust the shoulder girdle entirely.
Are you a fitness enthusiast looking for a new challenge? Do you enjoy group fitness classes and want to take your workout to the next level? Look no further than Bodypump 86, the latest release from Les Mills International. In this article, we'll dive into the world of Bodypump 86 and provide you with a comprehensive guide to the choreography notes in PDF format. Ensure the shoulder blades are retracted and anchored
The music for this release was highly praised for its catchiness, though some instructors found the core track a bit "blah" compared to the rest. Track Song Title Artist (Original/Cover) Squats In The Clear Chest Your Body / What A Feeling Christina Aguilera / Kelly Rowland Back Campione 2012 DJ Flow / E-Type Triceps 50 Ways To Say Goodbye Biceps Kelly Clarkson Lunges Don't You Worry Child Swedish House Mafia ft. John Martin Shoulders We'll Be Coming Back Upon Havoc / Calvin Harris Abs She's So Mean Matchbox Twenty Cooldown Instructor Resources
Matching the exact visual cues with the musical shifts ( 3/1, 2/2, 1/1 ) creates an immersive class experience.
“If you’re reading this, you survived. Now teach it like your lungs owe you money. And please, for the love of heavy grunting, don’t forget the fourth set of clean-and-presses. I did. They still remind me.” If you are an instructor, always access your
Master Bodypump 86: Track-by-Track Choreography Guide and Review
Slide the ribs toward the hips during crunches. Maintain a flat, neutral spine during the plank variations without letting the hips sag. Track 10: Cooldown
Hamstring stretches, Quad stretches, Chest openers, Child’s Pose, Upper Back stretches. Choreography & Timing Focus:
For official PDF notes and video masterclasses, instructors should verify their credentials on the Les Mills website.
Do you remember the first time you taught or took ?