Brace the abs tightly as if preparing for a punch. Ensure the lower back remains pressed firmly into the mat during leg extensions. Track 10: Cooldown ( Brother )
Ensure the front knee stays tracking directly over the ankle, and the back knee drops straight down toward the floor at a 90-degree angle. Track 8: Shoulders Song: Beautiful Now – Zedd feat. Jon Bellion
Tricep pushups, dips, kickbacks, overhead extensions.
Deadlifts, deadrows, clean and press, and upright rows. bodypump 96 choreography notes pdf
Built around a Mid-Stance (feet just outside hip-width) and Wide-Stance profile.
Explosive single-count lunges are paired with low, painful bottom-half pulses that test mental toughness. Track 8: Shoulders Song: Madness – Coone Target: Deltoids (Anterior, Lateral, Posterior), Trapezius
"It’s a long way down." Expect to hold the bottom phase to maximize muscular endurance. 3. Chest: "Outside" – Calvin Harris feat. Ellie Goulding Focus: Power and control. Choreography: A mix of wide and close grip presses. Brace the abs tightly as if preparing for a punch
BodyPump 96 Choreography Overview: Mastering the Tracks BodyPump 96 is widely recognized by the Les Mills community for its high-energy playlist and challenging choreography, particularly in the shoulders and back tracks. This release emphasizes "The Rep Effect"—high repetitions with light to moderate weights—to build lean muscle and improve strength endurance. WordPress.com BodyPump 96 Full Tracklist
Understanding the "why" behind each move to help participants get the best results.
Focus on lifting the shoulders off the floor and maintaining a controlled motion rather than speed. How to Find the BodyPump 96 PDF Notes Track 8: Shoulders Song: Beautiful Now – Zedd feat
: Notable for very quick "4-count" shifts between exercises, particularly in the back track. PDF Features for Instructors
Wide stance, 2/2 squats, 3/1 squats, and bottom half pulses.
