Complete shoulder capitalization using multiple pieces of equipment. Key Movements:
Notes guide instructors to use Layer 1 for setup/form and subsequent layers for intensity and motivation.
Don't You Worry Child – Swedish House Mafia feat. John Martin Target Muscles: Glutes, quadriceps, and hamstrings. bodypump 86 choreography notes pdf work
Read the notes while listening to the music to sync the moves. 2. Master the Transitions
Write your own coaching cues and "scripting" directly into the margins of your PDF or printed notes. Focus on safety and technique for the "Rep Effect". Practice Full-Out: Master the Transitions Write your own coaching cues
Full body integration (legs, back, chest, shoulders).
A standard BODYPUMP session contains ten to twelve distinct musical tracks. Based on multiple instructor sources, the verified tracklist for BODYPUMP 86 is as follows: John Martin Target Muscles: Glutes
: Maintain a proud posture. Brace the core tightly to prevent the torso from rocking or swinging the weights up. Track 7: Lunges ( Lash Out ) Focus : Glutes, quadriceps, and hamstrings.
: This is a high-cardio track featuring the iconic Clean and Press. The combination of Deadrows and Clean and Presses spikes the heart rate.
Triple Deadrows to increase time under tension for the upper back.