Bodypump 87 Choreography Notes Pdf | TESTED |
Think about sliding your ribs toward your hips during crunches. When holding the hover, maintain a straight line from your head to your heels without letting the lower back sag. Track 10: Cooldown ( He’s Next To Me )
Pectoralis major, anterior deltoids, and core stability.
This track was noted for its intense muscle isolation. A key feature was a series of tricep push-ups that served as a transition between bar work and dips, ensuring constant tension on the triceps throughout the track.
to update this classic release. Share public link bodypump 87 choreography notes pdf
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.
Practice the movements in front of a mirror without weights while verbalizing the cues out loud. To help tailor more fitness resources for you, let me know:
Released in the mid-2010s, BP87 struck a perfect balance between old-school lifting mechanics and new-wave cardio bursts. Unlike some releases that rely on complex choreography, BP87 focuses on and perfect form . It is often cited by master trainers as a "technique release," meaning that if you can teach BP87 well, you prove your mastery of foundational moves. Think about sliding your ribs toward your hips
This track relies heavily on "The Rep Effect"—high repetitions with low-to-medium weight. Watch out for the fast 1/1 bottom-half pulses during the driving rock choruses. Keep your chest lifted and hips driving back and down. Track 3: Chest ( Don't Stop The Party )
High-intensity "chest party" featuring a mix of presses with tempo patterns. "Again & Again" Reintroduces the Hang Clean
Standard 2/2 and 4/4 cadences. Instructors must cue the transition from deadlifts and deadrows into upright rows and clean & presses early to ensure participants establish the correct physical rhythm before the weight increases in subsequent tracks. Track 2: Squats Song: Love Me (Original Mix) – DJ Fresh feat. Jacob Plant Focus: Quadriceps, glutes, and hamstrings. This track was noted for its intense muscle isolation
Moving away from standard crunches, this track utilizes hovers (planks) with hip taps and plate-loaded reaches to build functional, three-dimensional core strength. Track 10: Cooldown Song: Let It Be – Labrinth
To successfully teach or master the movements of BodyPump 87, you must understand the core coaching pillars embedded within the release's choreography:
