Bodypump 87 Choreography Notes Pdf //free\\ Instant

Three slow counts to lower, one explosive count to return to the starting position.

Latissimus dorsi, rhomboids, posterior deltoids, and erector spinae. Key Movements: Clean & Press, Deadrows, and Power Presses.

Keep the weight light. Focus on establishing the "Set Position"—feet hip-width apart, knees soft, abs braced, chest lifted, and shoulders rolled back. Track 2: Squats ( Bom Bom )

If you are coaching BodyPump 87, mastering the choreography notes is essential for delivering an authentic, engaging masterclass experience.

Group each track into "Blocks of Work." For example, identify that Track 2 has three identical blocks of work separated by short recoveries. Memorizing the pattern of one block makes memorizing the entire track significantly easier. bodypump 87 choreography notes pdf

Two counts to lower the weight, two counts to lift.

A fun, pop-infused track focused on functional core strength. The choreography emphasizes slow, controlled contractions over speed, ensuring the deep stabilizing muscles of the lower back are activated. Track 10: Cooldown ( All About Us )

One quick count down, a distinct hold at the bottom for one count, and two counts to press back up.

BodyPump 87 features a powerhouse Back track built around the classic clean and press. To elevate the heart rate and maximize caloric burn, the choreography chains multiple clean and presses together, followed immediately by heavy deadrows. The power press combinations require total-body coordination and core stabilization. Track 5: Triceps Song: Gonna Love Ya – Avicii Focus: Triceps brachii. Three slow counts to lower, one explosive count

This track splits work between the barbell and free weight plates. The choreography prioritizes the rotator cuff sequence, requiring strict form to protect the shoulder joints during high-frequency transitions. Track 9: Core ( Troublemaker )

BodyPump 87 was designed to push muscular endurance to the limit. It introduced more complex combinations and pushed the focus on "time under tension"—ensuring muscles remained engaged for longer periods rather than relying solely on heavy weight. The Tracklist and Key Focus Areas

Step-back lunges, pulses. High intensity to finish the legs. 8. Shoulders Structure: Plates.

BodyPump 87 achieves body transformation results through the . Instead of lifting heavy weights for low repetitions, participants lift light-to-moderate weights for up to 800 repetitions per class. Keep the weight light

: Known for its intense "catch" with the glutes at the bottom of the movement, ensuring knees stay back for safety and maximum engagement.

The abs track, with Olly Murs' "Troublemaker," was a welcome change. Unlike the previous release that focused on the backside, this one incorporated actual abdominal work with a 5kg weight plate. The moves included crunches with the weight plate held to the forehead and hip lifts with the plate resting on the thighs, effectively targeting the entire core.

Take a large step back. Ensure the back knee drops straight down toward the floor at a 90-degree angle, while the front knee stays stacked directly above the ankle. Track 8: Shoulders ( Welcome to the Jungle )