Bodypump 87 Choreography Notes Pdf __top__ | 2027 |

A mix of barbell work, plate work, and bodyweight dips targets all three heads of the triceps.

The track ends with a massive burnout set of overhead presses. Keep the core braced tightly to prevent the lower back from arching during the final repetitions. 9. Core: Troublemaker

Many instructors search online for "BodyPump 87 choreography notes pdf" to find digital backups of older releases. Please remember that official Les Mills choreography booklets, PDFs, and video materials are protected by copyright. They are exclusively distributed to certified Les Mills instructors via the official instructor portal. To maintain your certification status and ensure safe coaching practices, always access your educational materials through official brand channels.

To see the specific hammer curl form used in the bicep track: BP 87 Biceps HealthAndStrengthGym YouTube• 21 Sept 2013 technical coaching cues for any of these tracks? Music: BodyPump 87 Playlist - - Di Hickman 19 Oct 2013 — bodypump 87 choreography notes pdf

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.

If you're an instructor who lived through this release, what's your most vivid memory of BodyPump 87? The unique squat track, the catchy tunes, or the redesigned abs section? I'd love to hear your thoughts.

Static stretching for: quadriceps, hamstrings, chest, and latissimus dorsi. Hold each stretch for 20 seconds. A mix of barbell work, plate work, and

“New progression: oblique crunches with legs in tabletop, but feet unweighted for final 30 seconds. This is cruel but necessary. Warn new participants.”

Expect a mix of bicep curls and mid-range pulses. The choreography utilizes a slow, controlled negative phase (3/1 count) to increase time under tension. Track 7: Lunges Song: Years – Alesso feat. Matthew Koma Focus: Glutes, quadriceps, and calves.

Set to an iconic EDM anthem, this track utilizes a barbell for wide-grip chest presses. The choreography notes emphasize a 2/2 tempo followed by quick 1/1 counts to match the musical drops. Track 4: Back Song: Crush On You – Nero They are exclusively distributed to certified Les Mills

Standard Deadlifts, Deadrows, Clean and Presses, and basic Squats. Keep the weight light to allow the muscles to prime safely. Track 2: Squats Song: Bom Bom – Sam and the Womp Focus: Quadriceps, glutes, and hamstrings.

The back track, "Again & Again," was very similar in choreography to the previous release (86) and was considered a tough, high-intensity segment. It featured an increased number of clean-and-press repeater movements, which are excellent for building power and endurance but can be taxing on the forearms. A focus of this track was on improving technique for the "hang clean," making it a valuable skill-building segment.

Anterior, lateral, and posterior deltoids, along with the trapezius. Weight Selection: Barbell and a pair of light hand plates.