Bodypump 96 Choreography Notes Pdf ((better)) Review

Hold each stretch for a minimum of 20 seconds: quad stretch, hamstring (lying or standing), chest doorway stretch, spinal twist.

| Track | Focus | Notable Choreography Features | |-------|-------|-------------------------------| | 1. Warm-up | Light weights, posture | Slow squats, deadlifts, upright rows; introduces the “clean” for plate loading | | 2. Squats | Quads, glutes, hamstrings | Heavy weight; 3:1 tempo (down 3 counts, up 1), followed by 2:2 and pulse sets | | 3. Chest | Pectorals, triceps, shoulders | Flat bench press with alternating tempo; push-up track added | | 4. Back | Lats, rhomboids, biceps | Wide and close-grip rows; often combined with clean & press | | 5. Triceps | Triceps brachii | Overhead extensions, push-ups on bar, dips | | 6. Biceps | Biceps brachii | Slow curls, hammer curls, “21s” (7 partials bottom, 7 partials top, 7 full) | | 7. Lunges | Legs, glutes, stability | Alternating forward and back lunges; often static lunges with pulses | | 8. Shoulders | Deltoids, traps | Upright rows, overhead press, lateral raises; lighter weight | | 9. Core | Abdominals, lower back | No barbell; crunches, plank, oblique work, back extensions | | 10. Cool-down | Flexibility | Static stretches for all major muscles used |

This track utilizes both the barbell and A-Load/weight plates. bodypump 96 choreography notes pdf

Finding an official BodyPump 96 choreography notes PDF can be challenging due to copyright protections. However, this comprehensive breakdown provides the exact tracklist, timing focuses, coaching cues, and technical essentials you need to recreate or conquer this legendary workout. BodyPump 96 Tracklist and Timing Focus

“The floor will remember. At 32 counts of alternating rear lunges (right, left, right, left), do not reset. Hold the right leg back. Breathe once. Then—without music—switch tempo to 3/2/1/stop. The bar will feel light. That’s the trick. Your quads will lie to you. Listen to the person behind you instead. If they grunt on the third rep, you’ve found the original 2004 master track. Do not mention this to participants. Just nod. They’ll know.” Hold each stretch for a minimum of 20

Comprehensive Guide to BodyPump 96: Tracklist, Technique, and Training Focus

The Ultimate Guide to BodyPump 96: Master the Choreography and Tracklist Squats | Quads, glutes, hamstrings | Heavy weight;

Pectoralis major, anterior deltoids, and core stability.

Below is a comprehensive breakdown of the BodyPump 96 choreography, rep structures, and execution strategies. The Repetition and Timing Formula