B8P4
Short Description
Pump 84 EN...
Description
84
/ ALTERNATIVE TRACK #5 & #9 / 6-WEEK INTRODUCTION TO GROUP FITNESS PLAN / THE REP EFFECT™
© Les Mills International Ltd 2012
PRESENTERS FROM: NEW ZEALAND, UK, NETHERLANDS AND COLOMBIA
OUR
DECLARATION OF INTENT
The Les Mills global family is made up of 14,000 fitness clubs, 90,000 instructors and millions of participants from 80 countries around the globe.
SEPARATED BY GEOGRAPHY, RELIGION, RACE, COLOR AND CREED, WE ARE UNITED IN OUR LOVE OF MOVEMENT, MUSIC AND THE PURSUIT OF HEALTHY LIVING, BOTH FOR OURSELVES AND OUR PLANET. AT LES MILLS WE BELIEVE IN THE DIGNITY OF EACH INDIVIDUAL WITHIN OUR COMMUNITY AND STRIVE TO RESPECT THE RIGHTS AND FREEDOMS OF ALL. In our choice of role models, music and movements we understand that different people and societies have different standards for dress, popular culture and dance. WE
ALSO KNOW THAT WHAT IS CONSIDERED APPROPRIATE IN SOME CONTEXTS CAN BE SEEN AS INAPPROPRIATE IN OTHERS.
experiences for millions of people every day, we walk a fine line between delivering cutting-edge, innovative products and ensuring that accepted norms are upheld and respected.
Choosing, licensing and matching choreography to the right music is a huge challenge! We screen the music we use and try to avoid language and references that may cause offense. If we can, sometimes there will be an alternative track (at the bottom of the track list) for you to use instead.
WE EMBRACE OPEN COMMUNICATION WITH OUR GLOBAL FAMILY SO DIFFERENCES OF OPINION CAN BE EXPRESSED, AND COMPROMISES REACHED. ABOVE ALL, WE ARE PASSIONATE ABOUT DELIVERING LIFE-CHANGING FITNESS EXPERIENCES, EVERY TIME, EVERYWHERE.
As a company that leads group fitness
ESSENCE
THE
BODYPUMP™ – CHALLENGE YOURSELF WITH THE ORIGINAL BARBELL WORKOUT THAT STRENGTHENS AND TONES YOUR ENTIRE BODY.
BLAH
BE LOUD AND HEARD – tell us what you think of this release. Visit lesmills.com/BLAH
CONTENTS 6-WEEK INTRODUCTION TO GROUP FITNESS PLAN THE REP EFFECT™ HOW CAN YOU TEACH BODYPUMP™ BETTER? TRACK TYPE
SONG TITLE
ARTIST
Lock Jaw
4:56
Element Depot
5:12
Guiltless United
5:04
Cascada
5:29
Usher
3:52
Usher
1:04
Klaypex
4:34
Reality Hero
5:39
Manian
5:24
Flo Rida
3:50
Nickelback
3:53
Reece Mastin
3:25
Reece Mastin
0:56
Labrinth
3:53
1 2
WARMUP
Let’s Go
SQUATS
Turning Tables
3 4
CHEST
Welcome To The Jungle
BACK
Because The Night (Manian Bootleg Cut)
p
p
p
p
2012 Les Mills Music Licensing Ltd. Written by: Harris, Smith
2012 Les Mills Music Licensing Ltd. Written by: Tedder, Adkins
2012 Les Mills Music Licensing Ltd. Written by: Adler, McKagan, Stradlin, Slash, Rose
2008 Zooland Records. Written by: Springsteen, Smith
Scream
2012 RCA Records, a division of Sony Music Entertainment. Under license from Sony Music Commercial Music Group, a division of Sony Music Entertainment. Written by: Martin, Shellback, Kotecha, Raymond IV p
5
TRICEPS
Scream
2012 RCA Records, a division of Sony Music Entertainment. Under license from Sony Music Commercial Music Group, a division of Sony Music Entertainment. Written by: Martin, Shellback, Kotecha, Raymond IV p
6 7
BICEPS
8
SHOULDERS
9
CORE
LUNGES
10 COOLDOWN ALTERNATIVE
5
TRICEPS
Crazy p
2012 Klaypex Records. Written by: Atar, Emmanuel
Where Have You Been
2012 Les Mills Music Licensing Ltd. Written by: Walter, Gottwald, Dean, Wiles, McElhinney p
Welcome To The Club 2011 (Discotronic Radio Edit) 2009 Zooland Records. Licensed from Central Station Records. Written by: Reuter, Peifer p
Whistle
2012 Atlantic Recording Corp. Produced Under License From Atlantic Recording Corp. Written by: Dillard, Glass, Killian, Isaac, Mobley, Franks p
Lullaby
2011 The All Blacks B.V. Produced Under License From WEA Roadrunner. Written by: Wiseman, Tompkins, Kroeger, Clawson p
Shut Up & Kiss Me
2012 Sony Music Entertainment Australia Pty Ltd. Under license from Sony Music Commercial Music Group, a division of Sony Music Entertainment. Written by: Egizii, Musumeci, Warner, Mastin p
Shut Up & Kiss Me
2012 Sony Music Entertainment Australia Pty Ltd. Under license from Sony Music Commercial Music Group, a division of Sony Music Entertainment. Written by: Egizii, Musumeci, Warner, Mastin p
ALTERNATIVE
9
CORE
Last Time
2012 Simco Limited under exclusive license to Sony Music Entertainment UK Limited. Under license from Sony Music Commercial Music Group, a division of Sony Music Entertainment. Written by: McKenzie, Williams p
DURATION
The Fine Print Les Mills' instructor resources (CDs, DVDs and choreography notes) are unique, valuable resources provided to you as a Les Mills' certified instructor to enable you to learn each new release and teach it in Les Mills' licensed clubs only. Do not share these resources. Copying, burning, uploading files onto the internet or selling Les Mills' instructor resources to other people is illegal, rips off Les Mills, its distributors and other instructors. If you are engaging in any of these illegal activities, there may be serious consequences for you personally including legal action, the suspension or permanent withdrawal of your Les Mills certification. Your cooperation is much appreciated.
© Les Mills International Ltd 2012
Alt B up Br C cts F or B Instr Intro L LHS O/H Outro PC QC R RHS Ref
alternate 1/1 2 counts down, 2 counts up build up 1/1/1/1 2 counts F or B, bridge (non-chorus) 2 counts down, chorus 2 counts up, musical counts 2 counts F or B forward or back 1/1/2 2 counts down, instrumental 2 counts hold, introduction 4 counts up left 1/3 2 counts down, left-hand side 6 counts up over head 2/2 4 counts down, last few bars of music 4 counts up pre-chorus 2/2/2/2 4 counts F or B, quiet chorus 4 counts down, right 4 counts up, 4 counts F or B right-hand side refrain (recurring phrase or 3/1 6 counts down, number of song lines) 2 counts up Rep reprise (part of the chorus 4/4 8 counts down, repeated) 8 counts up ROM range of motion Increase weight selection V verse Normal weight selection Decrease weight selection
CREDITS
BODYPUMP™ EXPRESS FORMATS
Choreography – Glen Ostergaard Choreography Notes – Sarah Ostergaard BODYPUMP™ Training Director – Susan Renata Creative Consultant – Phillip Mills Group Fitness Director – Dr Jackie Mills Creative Director – Diana Mills Program Planner – Taimane Elise Program Coach – Kylie Gates Technical Consultant – Bryce Hastings Technical Advisor – Corey Baird
30-MINUTE FORMAT
45-MINUTE FORMAT
Track 1 Track 2 Track 3 Track 4 Track 9
Track 1 Warmup Track 2 Squats Track 3 Chest Track 4 Back Track 7 Lunges Track 8 Shoulders Track 9 Abdominals Track 10 Cooldown
Warmup Squats Chest Back Abdominals
BODYPUMP™ 84 30-MINUTE FORMAT
From L-R: Glen Ostergaard, Sandra Kleine, David Kyle, Susan Renata, Ruben Francisco Baquero
Hey pumpers - here’s the latest on what you need to know… Look after the new people in the room. From Bryce and Jingers' research, they recommend that new people should just do the first 4 tracks in week 1 and then add 1 track each week thereafter until, after 6 weeks, they are doing the whole class. This is a good way to look after new members and to increase class numbers. For the regular pumper, in BODYPUMP™ 84 we have shifted the training stimulus so your body is shocked into getting even better results! If you don't regularly change the stimulus, getting results slows down and you end up just 'accommodating' your training. So to get stronger, fitter and leaner, we need to regularly alter the training focus! We can do this by changing a stance width, a grip width, adding a new exercise or using plates instead of a bar. Strength training is not always about progressive overload: we want to use the least amount of weight to make us stronger. Here's what we've done to change the stimuli in this release:
1. Used a lot of visualization cues. For example in the Squat track, Push your feet apart as you stand up to activate the glutes more. In the Chest track – As you push the bar up imagine you are trying to BEND the bar – to activate more muscles, all to increase exercise performance and muscle activation. 2. Introduced a new move in the Triceps track – the Kickback Row – which integrates the upper back and isolates the triceps. 3. Used plates in the Biceps track to focus on the bicep muscles by greater pumping and peak contractions. 4. Used plates in the Lunges track for the Front Squat for increasing core engagement, upper back work and for hitting the legs even harder! We've also added more posterior chain work, ie the back, glutes and hamstrings – the athletic muscles. To strengthen these muscles for improved performance we added more Deadlifts and Deadrows in the Back track, the Kickback Row in the Triceps track and Standing Rear Raises in the Shoulder track. If you strengthen your weakness it will increase your overall strength. Enjoy! Mr Glen
BODYPUMP™ Presenters Glen Ostergaard (New Zealand) is Program Director for both BODYPUMP™ and RPM™, based in Auckland, and began his group fitness career with BODYATTACK™. Susan Renata (New Zealand) is Training Director for BODYPUMP™ and an International Master Trainer for BODYSTEP™, based in San Francisco USA. Ruben Francisco Baquero (Colombia) is Training Manager for Les Mills in Colombia, and a BODYPUMP™, BODYCOMBAT™ and CXWORX™ Trainer. This is his first time presenting on a Masterclass DVD.
Sandra Kleine (Netherlands) is a BODYPUMP™ and RPM™ Trainer and also the Head Trainer for RPM™ and CXWORX™ in the Netherlands. She last presented on RPM™ 45. David Kyle (United Kingdom) is the Head Trainer for BODYPUMP™ in the United Kingdom and also a CXWORX™ Trainer. He is based in Dublin, Ireland, and this is his first time presenting on a Masterclass DVD.
© All rights reserved. No part of these notes may be used, stored or reproduced in any form or by any means without prior written permission from Les Mills International Limited. Requests and enquiries concerning reproduction and rights should be addressed to Les Mills International Limited, 22 Centre Street, Freemans Bay, Auckland, New Zealand, PO Box 91137, Victoria Street West, Auckland 1142. Telephone +64 (9) 366-9900.
6-WEEK INTRODUCTION TO GROUP FITNESS PLAN Last round we looked at how well LES MILLS™ classes work. Now we are going to discuss a key component involved in this – one that will grow your classes just by asking people to do less! One of the startling results that came out of our 30-week study was the high level of compliance. Of our 25 untrained participants, 20 of them never missed a class! That is unheard of in this type of study. And we can credit that in large part to the first six weeks, the familiarization period where we gradually introduced them to their exercise routine. In Week 1 we only asked them to do 20 minutes of a cardiovascular class. Their choices were: BODYATTACK™, BODYCOMBAT™, RPM™ or BODYSTEP™ – Tracks 1 through 4. They also did 20 minutes of a BODYPUMP™ class to start their strength training – they left after the Back track. And finally in the first week, they did 10 minutes of BODYBALANCETM/ BODYFLOW® – the Tai Chi and Sun Salutations tracks. So this was their base and over the next five weeks they slowly increased the duration of their sessions. In Week 2 they doubled their cardio sessions by adding another class – but still left after Track 4. We added two more tracks in their BODYPUMP™ class so they left after the Biceps track – although they were still only doing one class per week. Same with BODYBALANCETM/BODYFLOW® – we added two more tracks so they stayed through to the end of the Balance track. By taking this approach, the participants were never daunted by their workouts – they felt in control. They were not intimidated by the length or intensity of the workout and they did not get injured or burnt-out – and
that meant they enjoyed themselves, so they kept coming back. In fact, two of the participants from this study were so transformed by their group fitness experience that they are now going on to become LES MILLS™ instructors! This is a new approach you can take to your classes and share with your members. If new participants are introduced to classes slowly: They are less intimidated and therefore less inclined to drop out. They have a lower chance of getting injured. And all of this means that they have a higher level of enjoyment so they are more likely to get hooked into regular class attendance. If you want to read more about this study or download the class introduction table, go to www.lesmills.com/research.
© Les Mills International Ltd 2012
™ BODYPUMP THE REP EFFECT ™ THE REP EFFECTTM allows us to get all the benefits of resistance training without lifting heavy weights. It’s the key to developing long lean muscles, and it’s also getting rid of some of those weight-training myths. Unbelievably, findings from the Center of Disease Control and Prevention in the United States report that less than 20% of adults regularly do the recommended two resistance training sessions per week. The truth is you can develop toned, lean muscle without lifting heavy weights and getting bulky… that’s the Les Mills secret formula behind THE REP EFFECT™. THE REP EFFECT™ is the reason Les Mills’ BODYPUMP™ is still the fastest way in the universe to get – and stay – in shape. It uses the effect of high repetitions with much less weight to fatigue the muscles – and it’s muscle fatigue, not muscle load, that tones and strengthens.
TRADITIONALLY, WE’VE ALWAYS KNOWN THAT HIGH REP TRAINING IMPROVES STRENGTH ENDURANCE, CREATING TONED MUSCLE WITHOUT BULK.
High rep training produces more protein synthesis in muscle (that’s how you create muscle tone) than traditional heavy weight training.(1) In your average BODYPUMP™ class, you perform around 800 repetitions in a single workout – more than four times as many as you would in a regular gym workout! And we separate the class into tracks, with every 70 to 100 reps per track focused on a different body part. So this achieves two types of fatigue – isolated fatigue of each track’s target muscle group and an accumulation of fatigue by the time you’ve finished the class. And if you want long lean muscles, fatigue is a good thing. The length of the class and the fact that your heart rate remains elevated, also means you get a cardiovascular workout so you’re burning fat at the same time you’re shaping and toning muscle – double the bang for your buck! Les Mills carefully designs each BODYPUMP™ track using things like tempo changes to fatigue the different fibers in your muscles in different ways. This maximizes THE REP EFFECT™ and it’s unique. Some fibers work better with slow tempos and other fibers work better with faster tempos. By changing the pace up and down we’re not just keeping the workout interesting, we’re making sure we activate all the fiber types in your muscles.
1. Burd N., Low-Load High Volume Resistance Exercise Stimulates Muscle Protein Synthesis More Than High-Load Low Volume Resistance Exercise in Young Men, PLoS One, August 2010, Volume 5, Issue 8, e12033 2. Wernbom M., Ischemic strength training: a low-load alternative to heavy resistance exercise? Scand J Med Sci Sports 2008: 18: 401–416
Then we use different ranges of motion – take Bottom Halves, where you’re sitting at the bottom of a Squat. They build pressure in the muscle by taking away the release you would normally get at the top of the movement. This is called occlusion training and it’s a great way to generate more fatigue with less load.(2) And recently we’ve added some propulsions into the Lunges track. Propulsions are an explosive movement using all your fast-twitch muscle fibers and they really push your heart rate up and burn fat.
© Les Mills International Ltd 2012
SO BY THE END OF A BODYPUMP™ CLASS YOU’VE EXHAUSTED EVERY MUSCLE GROUP... AND ALL THE DIFFERENT FIBERS WITHIN EVERY MUSCLE GROUP… You’ve pushed your heart rate into a cardiovascular training zone, you’ve toned and strengthened, you’ve burned fat, and hopefully you’ve had some fun along the way. And that’s THE REP EFFECT™. Tone not bulk. High reps not heavy weights. Encouraging not intimidating. Resistance training that anyone at any age and any level of fitness can do – enjoy – and see the effect.
HOW CAN YOU TEACH
BODYPUMP™
BETTER? INTRODUCING...
SET OBJECTIVES!
This new format of the notes uses the new coaching model. It will help you understand how to break down each block of work, giving you a clear focus for each set. You will know exactly what to say and when as we give you all the information you need without you having to find the answers yourself!
BY USING THESE NEW CHOREOGRAPHY NOTES, OF COURSE!
As in previous releases, we still give you the overall focus for the track – what you want your members to achieve overall. Now we take that a step further, to provide you with a focus for EACH SET of work. The focus of each set will be explained in detail, telling you HOW to achieve that focus. This will help you be more clear and deliver only what you need to say – not filling your coaching with excess words. It’ll also help you create the magic moments in the track, knowing when to pull back and when to really ‘smack’ it! For more information refer to the Education session on this release.
EXCITING STUFF, HUH?
SO, TO HELP YOU LEARN THIS CHOREOGRAPHY AND TO TEACH THIS RELEASE BETTER, KNOW...
TRACK INTRODUCTION
– what you need to say before you push play: weight selection, innovations, technique tips.
I N T E N S I T Y FA C T O R
– what makes the track really challenging!
4
TRACK FOCUS
TRACK FOCUS T
Coach perfect technique to stabilize and isolate in the Rows. C
INTENSIT Y FACTOR Short blocks off explosive l power with the Clean & Press CCombo b followed by long blocks of isolation in the Rows.
DEMONSTRATE: Clean & Press
MUSIC
EXERCISE
Intro
2x8
SET Position – Overhand Grip
0:11
V1
Take me
4x8
4/4 DEADLIFT
2x
0:24
PC
Come on
5x8
3/1
5x
0:41
C
Because the
8x8
CLEAN & PRESS COMBO 1x Clean & Press (8 cts) 1x Deadrow (8 cts)
4x
1:08
Br
1x8
HOLD Transition: Wide Grip
1:11
Instr
(Synth)
4x8
1/1 EASY WIDEROW
4x
1:24
(Synth build)
4x8
1/1 WIDEROW
4x
1:37
(Uplifting)
8x8
TRIPLE WIDEROW
4x
2:04
Br
2:14
V2
3x8
Bar down. Torso Twists Option: To add more weight on bar
Have I a
2x8
HOLD Shoulder Roll, SET Position
Love is an
2x8
3
SET OBJECTIVES
1
SETUP COACH YOUR CLASS HOW TO MOVE In the first set, coach how to move the bar using good Setup Cues. Remember, use NETT: NAME OF EXERCISE, TEMPO and TARGET ZONES. Like: Deadlift, 2/2, bar to kneecaps and back to SET Position. With the first Clean & Press use cues that get them moving safely. Emphasize the Squat to help them explode upward, powering the bar over the head. In the Rows, focus on alignment so they can stabilize and isolate the work in the back.
2
FOLLOW-UP/INTENSITY COACH YOUR CLASS TO MOVE BETTER; TO FIND INTENSITY
3
INTENSITY/MOTIVATION CONTINUE COACHING INTENSITY AND MOTIVATE TO THE FINISH The last set, 90 seconds to the end! Because your class will be tiring, encourage them to maintain perfect technique, both in the Clean & Press Combo and in the isolation of the Widerows. Reinforce Setup Cues and say things like: Bend through your legs, stay strong through the torso, lift your chest. Give lots of encouragement and Motivational Cues to help them finish!
Check that your participants are still moving correctly, using Setup Cues. Now that we are working harder, allow them to get more out of this set by asking them to bend their legs w more in the Clean & Press and sit deeper into the Triple Widerows. Just as we did in the Squats and the Chest tracks, use visualization cues. Cue: Push the bar through the roof! Drive with the legs. Then in the Rows, focus on the feeling: Feel the hamstrings lengthen or feel the squeeze between your shoulder blades.
4/4 DEADLIFT
1x
2:27
PC
Come on
7x8
2/2
7x
2:50
C
Because the
8x8
CLEAN & PRESS COMBO Transition: Wide Grip on last 2 cts
4x
3:17
Instr
(Uplifting)
8x8
TRIPLE WIDEROW
4x
3:44
Br
3x8
Bar down. Torso Twists
CONNECTION
3:54
V3
2x8
HOLD Shoulder Roll, SET Position
In the recoveries, use this time to connect with your class. Encourage and ‘amp’ them up, ready for the next set. Ruben’s focuses were: 1st recovery: Challenge them to work harder 2nd recovery: Create a sense of teamwork and excitement for the final set.
2:21
RECOVERY
REPS
0:05
RECOVERY
2
4:00
4
Because The Night > 5:29 mins BARBELL
Heavier than your normal Back weight, new people same as your Chest weight. The focus is on the posterior muscles: hamstrings, glutes, lower and upper back. We are going back to basics with this track; stabilize and isolate to get good technique.
1
SET OBJECTIVES
– each set’s focus.
BACK
TRACK INTRODUCTION
SET
– what you want your members to achieve.
Have I a Love is an
25x8
REPEAT SET 2
Recovery: Torso Twists, Upper Back Stretch (clasp hands in front, chin tucked in, spread shoulder blades apart). Lower Back Stretch (elbows to thighs, chin in, lift spine up).
FITNESS MAGIC
OPTION
To create that fitness experience, don’t forget to use your voice to build energy and excitement. BUILD in the Deadlifts, be BIG in the Clean & Press and INTENSE in the Rows. It’s quite simple really!
To add more weight on the bar in the second set
? KNOW IT? SHOW IT! What are some stabilization cues you could use for the Rows?
© Les Mills International Ltd 2012
KNOW THESE FOUR MAIN IDEAS AND YOU WILL REALLY ‘NAIL’ EACH TRACK!
© Les Mills International Ltd 2012
1
WARMUP
TRACK INTRODUCTION
BARBELL
Lightest weight of the class. New people use a 1 or a 2.5 kg either side, regulars normal Warmup weight. It is important to set up correctly in the best position to isolate the target muscles to get results safely. DEMONSTRATE: SET Position
MUSIC
EXERCISE
0:05 Intro
BACK
2x8
SET Position
4x8
0:12 V1
Let’s go
3/1 DEADLIFT
4x
0:27
About what 4x8
2/2
4x
0:41 Instr
(B up)
4x8
2/2 DEADROW (16 cts)
2x
0:56
(Synth)
4x8
1/1
4x
1:10
Let’s go _
4x8
TRIPLE DEADROW On the last 2 cts, Split Stance
2x
1:25 V2
Go. There
4x8
3/1 UPRIGHT ROW
4x
1:39
About what 4x8
2/2
4x
1:54 Instr
(B up)
4x8
2/2 CLEAN & PRESS (16 cts) Last down phase of O/H Press, 8 cts into O/H Press starting position – Split Stance
2x
2:09
(Synth)
4x8
1/1 STANDING OVERHEAD PRESS
8x
2:23
Let’s go _
4x8
1/1 STANDING OVERHEAD PUSH PRESS Set Stance. Transition: Squat on last 2 cts
8x
2:38 V3
Go. There
4x8
3/1 SQUAT – Mid Stance
4x
2:52
About what 4x8
2/2
4x
3:07 Instr
(B up)
4x8
1/1/2 Step R leg B on last 4 cts
4x
3:21
(Synth)
4x8
1/1 LUNGE L – Switch legs on last 2 cts
8x
3:36
Let’s go _
4x8
1/1 LUNGE R – Step back foot into Split Stance on last 2 cts
8x
3:51 Ref
Happen
2x8
Transition: To Bicep Curl 2 cts O/H Press up, 2 cts O/H Press down, 4 cts down to SET Position, 4 cts change to Underhand Grip, 4 cts SET Position
3:58
Happen
2x8
4/4 BICEP CURL
1x
4:05 Instr
(B up)
4x8
2/2 BICEP ROW (16 cts)
2x
4:20
(Synth)
4x8
1/1
4x
4:34
Let’s go _
4x8
Bottom Half BICEP CURL
8x
2x8
SET Position. Shoulder Roll to SET
SHOULDERS
LEGS
BICEPS
REPS
4:49 Outro
Recovery: Shake the arms and legs; light Torso Twists.
1
Let’s Go > 4:56 mins TRACK FOCUS Use NETT as your guide to set your class up for a fully functional workout.
TRACK OBJECTIVES
1
2
Coach your participants to find SET Position before you push play, then reinforce it
again as the track begins. Cue: Heels under hips; turn out the toes slightly; hands thumb-distance from thighs; gently draw in the belly and brace the abs; lift the shoulders up, back and down towards the spine. F or each exercise, coach NAME OF EXERCISE, TEMPO and TARGET ZONES. Remember NETT? This makes your coaching clear and easy to follow but it also clears space to allow the music to shine, eg: • Deadlift 2/2 – tip from the hips, bar to kneecaps • Single Deadrow – bar to belly button, elbows in • Upright Row 2/2 – elbows lead the way, bar stops just below the chest
CONNECTION
FITNESS MAGIC
It’s important to connect with your class, making them feel comfortable, especially the new pumpers. Because you are using a light weight and there’s no real physical pressure, it’s a great opportunity to connect with your class and check your participants’ technique. If needed, CRC (Connect-Recommend-Commend) to help get them moving safely.
This track builds, from an easy beginning to an uplifting chorus. It’s happy and fun – a perfect track to get us into the workout ahead. Use the lyrics to help connect the class to the song. Let’s go!
ions
The transit oves m between the coach so are fast – clear be them early,
and concise
? KNOW IT? SHOW IT! How should you coach the transitions? © Les Mills International Ltd 2012
2
SQUATS
TRACK INTRODUCTION
BARBELL
Normal Squat weight, 3-4 times your Warmup weight. New people, double your Warmup weight. Two identical sets of work in WIDE Stance, which results in increased glute recruitment. DEMONSTRATE: The Squat WIDE Stance
SET
MUSIC
EXERCISE 4x8 SET Position – Wide Stance
0:05 Intro
1
0:18 V1
_ Close
8x8 2/2 SQUAT
8x
0:44 PC
I can’t keep
4x8 4/4
2x
0:58
So I won’t let
5x8 1/1/2
5x
1:14 Instr
(Synth)
4x8 4x Bottom Half
2x
1:28
(Synth build)
4x8 2x Bottom Half
4x
1:42 Br
Goodbye
½x8 HOLD
1:43
(Heavy synth)
8x8 1/1
16x
2:09
(Synth downbeat)
4x8 2/2
4x
2:22 V2
_ Under
4x8 3/1
4x
I can’t keep
4x8 Shake out legs. Transition: Wide Stance
2:49
So I won’t let
8x8 2/2
8x
3:15 Rep
Turning tables
4x8 4/4
2x
3:28
Next time
5x8 1/1/2
5x
3:45 Instr
(Synth)
4x8 4x Bottom Half
2x
3:58
(Synth build)
4x8 2x Bottom Half
4x
4:12 Br
Goodbye
½x8 HOLD
4:13
(Heavy synth)
8x8 1/1
16x
4:39
(Synth downbeat)
4x8 2/2
4x
4:53 V2
_ Turn the
4x8 3/1
4x
RECOVERY 2:35
2
REPS
Recovery: Torso Twists, shake the legs, Quadricep Stretches.
2
Turning Tables > 5:12 mins TRACK FOCUS
Coach your class to maintain a Wide Stance so they can target the glutes, hips and legs.
INTENSIT Y FACTOR This track is like a wave building in intensity – we build pressure in the Bottom Halves, hit high intensity with lots of Singles and then sustain that pressure in the 2/2s and 3/1s.
SET OBJECTIVES
1
SETUP/INTENSITY COACH YOUR PARTICIPANTS HOW TO MOVE; DRIVE THE INTENSITY
2
FOLLOW-UP/MOTIVATION COACH YOUR CLASS TO FEEL THE MOVEMENT;
First we need to teach our class how to execute a Squat. Use all the Compulsory Cues; remember NETT – especially Tempo and Target zones. Use cues like: Knees in line with toes, sit the butt back and down, butt stops above knee level and belly in and abs braced. In the 2nd half of this set, bring in intensity – the 16 Singles will hit you hard for sure! When the 2/2 and 3/1 comes in to finish the set, regain control of the class. Make sure that they are not checking out of the workout; coach ROM and timing.
INSPIRE THEM TO THE FINISH This set is exactly the same as the last. Now we coach our participants how to improve their Squat and understand where they should be feeling it. Being in a WIDE Stance helps us to connect the glutes. Cue: Try to push the feet apart as you rise. Then, use lots of Motivational Cues to help your members complete the track. Remember to use time references to get them through; when you hit the 2/2s and 3/1s, you have 30 seconds to the end.
FITNESS MAGIC Use your voice to build excitement and create contrast. As the choreography builds in intensity – so must your voice. CONVERSATIONAL in the 2/2s, SILENCE in the 4/4s, BUILD in the Bottom Halves, BIG in the 1/1s, then INTENSE in the 2/2s and 3/1s to finish. This will create a journey within the track and make the class ‘go off’!
DID YOU KNOW?
The Wide Squat reduces the load in the lower back.
? KNOW IT? SHOW IT! What cue could you use to help your class feel the glutes more?
© Les Mills International Ltd 2012
3
CHEST
TRACK INTRODUCTION
BARBELL
Normal Chest weight – about half to one-third less than your Squats weight. Four short sets where we fatigue the chest, then one final LONG set to finish!
SET
MUSIC
EXERCISE
INTRO
1 2 3 4
0:14 Instr
(Scream)
4x8 4/4 CHEST PRESS
2x
0:30
(B up)
3x8 2/2
3x
0:43 V1
Welcome to the
4x8 3/1
4x
0:57
Jungle
3x8 1/1/2
3x
1:08 V2
Welcome to the
4x8 3/1
4x
1:23
Jungle
3x8 1/1/2
3x
1:34 Instr
(Guitar)
4x8 1/1
8x
1:49 V3
Welcome to the
2:30 V4
Welcome to the
4x8 3/1
4x
2:45
Jungle
3x8 1/1/2
3x
2:56 Instr
(Slow)
2x8 4/4
1x
RECOVERY 3:04
5
REPS
2x8 Bench SET Position
0:05 Intro
11x8 REPEAT SET 2
_ When you’re
3½x8 Sit up, shake arms and Shoulder Roll
3:16
(Scream)
10x8 4/4
5x
3:54 Instr
(Beat)
8x8 2/2
8x
4:23
Welcome to the
8x8 1/1
16x
2x8 4/4
1x
4:48 Outro (Guitar)
Recovery: Shake the arms, roll the shoulders and Chest Stretch.
FITNESS MAGIC This track is busy, so make sure you’re not fighting the music by cueing throughout the vocals. Keep cues to a minimum. Use the ‘basic cues’ to let the music come through. Count the sets down, eg: 2 sets down, 3 more to go. This will help them get through to the end.
? KNOW IT? SHOW IT! What visualization cue could you use in this track?
3
Welcome To The Jungle > 5:04 mins TRACK FOCUS
Coach your class to focus on the muscle activation in the chest by using visualizationtype cues.
INTENSIT Y FACTOR
Four short sets of work where each set progressively fatigues the chest, then one long set to finish. Save something for the last set, as that will be where the real challenge lies!
SET OBJECTIVES SETUP COACH BENCH SET POSITION
INTRO Coach your class to find SET Position on the bench. Use these cues: Feet firmly on the floor, draw the belly in and brace the core, hands wide on the bar, shoulders away from the ears. Then allow them to get a feel for the movement.
1
SETUP COACH YOUR PARTICIPANTS HOW TO MOVE THE BAR
2
FOLLOW-UP COACH THE CLASS ON HOW TO IMPROVE THEIR PRESS ACTION
3
INTENSITY KEEP YOUR CLASS IN THE WORKOUT
4
INTENSITY/MOTIVATION KEEP YOUR CLASS IN THE WORKOUT; MOTIVATE TO THE
5
MOTIVATION MOTIVATE YOUR CLASS TO FINISH THIS LAST CHALLENGING SET
In this set, talk to NETT, especially Tempo, Target zones and ROM. Cue: Bar to mid-chest; elbows to the top of the bench. For timing, count the tempos as you move, for example in the 1/1/2s say: Down, hold, up, up. This will help people stay in time and get more out of the movement. Coach the class to move the bar better by cueing: Elbows wide on the way down and squeeze in on the way up.This will help them to feel it in their chest. Your class will be starting to fatigue; make sure they are getting the full ROM and not checking out of the workout! Remember, the elbows are lowered to the level of the bench. RECOVERY Keep the intensity high by increasing the focus on the chest muscles. Cue: As you rise try to bend the bar. Help your class get to the end of this set by using intensity and urgency in your voice. This set is the deal-breaker! Two minutes to the finish, your motivation needs to be high to help your class get through to the end. In the 5x slow reps, coach your class to stay in time with you – get them to really feel it. Use lots of feeling cues to keep the focus in the chest. Build the energy back up as the music begins to gain momentum in the 2/2s, then lift your energy for the final set of Singles. Bring it home!
© Les Mills International Ltd 2012
4
BACK
TRACK INTRODUCTION
BARBELL
Heavier than your normal Back weight, new people same as your Chest weight. The focus is on the posterior muscles: hamstrings, glutes, lower and upper back. We are going back to basics with this track; stabilize and isolate to get good technique. DEMONSTRATE: Clean & Press
SET
1
MUSIC 0:05
Intro
0:11
V1
0:24
PC
0:41
C
1:08
Br
1:11
Instr
1:24 1:37 2:04
Br
2:14
V2
EXERCISE 2x8
SET Position – Overhand Grip
Take me
4x8
4/4 DEADLIFT
2x
Come on
5x8
3/1
5x
Because the
8x8
CLEAN & PRESS COMBO 1x Clean & Press (8 cts) 1x Deadrow (8 cts)
4x
1x8
HOLD Transition: Wide Grip
(Synth)
4x8
1/1 EASY WIDEROW
4x
(Synth build)
4x8
1/1 WIDEROW
4x
(Uplifting)
8x8
TRIPLE WIDEROW
4x
3x8
Bar down. Torso Twists Option: To add more weight on bar
Have I a
2x8
HOLD Shoulder Roll, SET Position
Love is an
2x8
4/4 DEADLIFT
1x
RECOVERY 2:21
2 RECOVERY
3
REPS
2:27
PC
Come on
7x8
2/2
7x
2:50
C
Because the
8x8
CLEAN & PRESS COMBO Transition: Wide Grip on last 2 cts
4x
3:17
Instr
(Uplifting)
8x8
TRIPLE WIDEROW
4x
3:44
Br
3x8
Bar down. Torso Twists
3:54
V3
2x8
HOLD Shoulder Roll, SET Position
4:00
Have I a Love is an
25x8
REPEAT SET 2
Recovery: Torso Twists, Upper Back Stretch (clasp hands in front, chin tucked in, spread shoulder blades apart). Lower Back Stretch (elbows to thighs, chin in, lift spine up).
4
Because The Night > 5:29 mins TRACK FOCUS
Coach perfect technique to stabilize and isolate in the Rows.
INTENSIT Y FACTOR Short blocks of explosive power with the Clean & Press Combo followed by long blocks of isolation in the Rows.
SET OBJECTIVES
1
SETUP COACH YOUR CLASS HOW TO MOVE
2
FOLLOW-UP/INTENSITY COACH YOUR CLASS TO MOVE BETTER; TO FIND INTENSITY
3
INTENSITY/MOTIVATION CONTINUE COACHING INTENSITY AND MOTIVATE TO THE FINISH
In the first set, coach how to move the bar using good Setup Cues. Remember, use NETT: NAME OF EXERCISE, TEMPO and TARGET ZONES. Like: Deadlift, 2/2, bar to kneecaps and back to SET Position. With the first Clean & Press use cues that get them moving safely. Emphasize the Squat to help them explode upward, powering the bar over the head. In the Rows, focus on alignment so they can stabilize and isolate the work in the back. Check that your participants are still moving correctly, using Setup Cues. Now that we are working harder, allow them to get more out of this set by asking them to bend their legs more in the Clean & Press and sit deeper into the Triple Widerows. Just as we did in the Squats and the Chest tracks, use visualization cues. Cue: Push the bar through the roof! Drive with the legs. Then in the Rows, focus on the feeling: Feel the hamstrings lengthen or feel the squeeze between your shoulder blades. The last set, 90 seconds to the end! Because your class will be tiring, encourage them to maintain perfect technique, both in the Clean & Press Combo and in the isolation of the Widerows. Reinforce Setup Cues and say things like: Bend through your legs, stay strong through the torso, lift your chest. Give lots of encouragement and Motivational Cues to help them finish!
CONNECTION In the recoveries, use this time to connect with your class. Encourage and ‘amp’ them up, ready for the next set. Ruben’s focuses were: 1st recovery: Challenge them to work harder 2nd recovery: Create a sense of teamwork and excitement for the final set.
FITNESS MAGIC
To create that fitness experience, don’t forget to use your voice to build energy and excitement. BUILD in the Deadlifts, be BIG in the Clean & Press and INTENSE in the Rows. It’s quite simple really!
OPTION
To add more weight on the bar in the second set
? KNOW IT? SHOW IT! What are some stabilization cues you could use for the Rows?
© Les Mills International Ltd 2012
5
There is an alternative track at the end of your CD, and notes at the back of this booklet.
TRICEPS
TRACK INTRODUCTION
BARBELL
1 SMALL PLATE
Heavier than your normal Triceps weight as it’s only Tricep Press work with the bar. You’ll also need a big plate for the new Kickback Row at the end. Newcomers use Warmup weight on the bar and a small plate. DEMONSTRATE: Tricep Kickback Row
SET
MUSIC
EXERCISE
REPS
INTRO
0:05 Intro 0:19 V1
I see you
1
4x8 Bench SET Position 8x8 TRICEP COMBINATION 1 2x 2/2 TRICEP PRESS (16 cts) 4x 1/1 TRICEP PRESS (16 cts)
0:48 PC
Tried to
4x8 3/1 TRICEP PRESS
4x
1:03 C
Scream yeah
8x8 TRICEP COMBINATION 2 4x Bottom Half TRICEP PRESS (16 cts) 4x 1/1 TRICEP PRESS (16 cts)
2x
2
1:31 Br 1:35 V2
RECOVERY 2:48 Ref 3:02
3
RECOVERY 3:47 Ref 4:06
1x8 HOLD 20x8 REPEAT SET 1
_ Louder
4x8 Transition: Tricep Kickback Row (Kneeling) L
Oohhhhh
4x8 4/4 TRICEP KICKBACK ROW (Kneeling) L (16 cts)
2x
½x8 HOLD 8x8 TRIPLE TRICEP KICKBACK ROW (Kneeling) L (16 cts)
4x
3:17 Br 3:18 C
4
Lights, shut
2x
Scream yeah _ Louder Oohhhhh
5x8 Transition: Other side – R 12½x8 REPEAT SET 3
Recovery: Shake the arms and Tricep Stretches.
DID YOU KNOW?
The Tricep Press helps your Chest Press strength.
TRICEP KICKBACK ROW Setup • Kneel with one foot forward, elbow on knee • Lean foward, chest up, shoulders square, chin in, plate hanging vertically below your shoulder • Row the plate up, shoulder blade toward your spine, upper arm parallel to the floor • Upper arm still – extend the elbow to kick back Follow-up • Eye gaze 6 feet (3 meters) ahead • Arm still – isolates the load into the tricep during the Kickback Row
5
Scream > 4:56 mins TRACK FOCUS
Encourage your members to go heavy in the Tricep Presses so they can build Tricep strength.
INTENSIT Y FACTOR We challenge our ‘push’ strength by going heavier with the bar; this will fatigue the Triceps. Then, the Kickback Row integrates the back muscles while keeping the load in the Triceps.
SET OBJECTIVES
1
SETUP SET UP THE TRICEP PRESS
2
FOLLOW-UP/INTENSITY COACH YOUR CLASS TO DO BETTER; TO FEEL INTENSITY
3
SETUP/INTENSITY SET UP THE NEW MOVE; COACH YOUR CLASS TO STAY
4
FOLLOW-UP/MOTIVATION RESET THE TECHNIQUE THEN MOTIVATE TO THE FINISH
As the music starts, coach SET Position on the bench. Cue: Feet on the floor, draw the belly in and brace the core, hands shoulder-width apart. Start, by coaching NETT. Use the Name of Exercise, Tempo and Target Zones; like: Tricep Press: 2/2, bar to ribcage, elbows in close to the body. Be clear with all the combinations as this can confuse some people; TIMING is the key here. Keep it simple, check back in with NETT and help them to move better with one or two good Follow-up Cues. Tap into the ‘WHY’ – say something like: Perfect range, perfect timing and a heavier weight will make you stronger. Start to lift the energy in the chorus as they need motivation as the intensity builds. IN THE WORKOUT As this is a brand-new move, be clear with the NETT. Where is the plate going? What is happening with the body? What is the timing? Say: Keep elbow in, elbow high, fully extend the arm. Last set of work, reset the technique for the Kickback Row on the other side, then sell the benefits. Something like: We integrate the back with the triceps. Motivate to the end in the uplifting chorus. Don’t go too BIG, though – it’s not that kind of song!
CONNECTION Because we are lying on the bench, it’s difficult to connect with the class. In the 2nd set, sit up in the 3/1s so you can look out and see what’s happening in the room. Use this opportunity to CRC if you need to.
? KNOW IT? SHOW IT! What does the Kickback Row do?
© Les Mills International Ltd 2012
6
BICEPS
TRACK INTRODUCTION
BARBELL
OR
2x PLATES
Option to use plates or bar with normal Biceps weight. If using plates – use the plates that you’d normally use on the bar for Biceps. Change the training stimulus by using plates, it will allow more Bicep recruitment – meaning you’ll feel this track for sure! DEMONSTRATE: Bicep Plate Curl and the Hammer Curl
SET
1
2
MUSIC 0:05
Intro
0:13
Instr
2x8 SET Position – Underhand Grip (Beat + rhythm)
2x8 4/4 BICEP PLATE CURL – SET Stance
1x
(Beat + synth)
4x8 Bottom Half
8x
0:38
(Low)
4x8 4/4
2x
0:55
(Beat + synth)
8x8 BICEP COMBINATION 1x 1/1 HAMMER CURL (4 cts) 1x Bottom Half BICEP PLATE CURL (4 cts)
8x
1:29
(Low)
4x8 4/4 BICEP PLATE CURL
2x
1:46
(Beat + synth)
8x8 BICEP COMBINATION
8x
Crazzzzy
1x8 Shoulder Roll
1x
(Low)
4x8 4/4 BICEP PLATE CURL Option: Bar down, shake arms
2x
(Wind down)
1x8 Shoulder Roll Option: Pick up bar
1x
2:45
(Beat + synth)
8x8 BICEP COMBINATION
8x
3:19
(Low)
4x8 4/4 BICEP PLATE CURL
2x
3:36
(Beat + synth)
8x8 BICEP COMBINATION
8x
4:10
(Low)
4x8 4/4 BICEP PLATE CURL
2x
Br
2:24 2:41
4
REPS
0:21
2:20
3
EXERCISE
Br
Recovery: Shake the arms. Bicep Stretch. Thumbs in and down, arms back.
OPTION
To put the bar or plates down in the 3rd set if needed.
6
Crazy > 4:34 mins TRACK FOCUS
Coach the dynamic and functional feel of using the plates.
INTENSIT Y FACTOR Pure Bicep isolation will occur when you set up a stable platform by using postural cues. This will allow your class to work the Biceps dynamically through a full functional range of motion.
SET OBJECTIVES
1
SETUP COACH YOUR PARTICIPANTS HOW TO STAND
2
SETUP COACH YOUR PARTICIPANTS TO MOVE
3
FOLLOW-UP COACH YOUR MEMBERS HOW TO MOVE BETTER
4
INTENSITY/MOTIVATION COACH YOUR MEMBERS THROUGH THE INTENSITY BY
Coach the SET Position and posture. Say things like: Bend the knees, chest up, shoulders back. This will get your class moving correctly and allow them to feel the load in the biceps. Coach to NETT, focus on the tempo – count it for them. Also, the targets; say: Plates or bar come to the front of the shoulders and down to your thighs. With the 4/4 Bicep Plate Curl, say: Slow, twist, resist. A lot of the strength comes from the eccentric movement (the downward phase). As people will be starting to tire, reinforce posture and SET Position. Use Follow-up Cues like: Be rigid, still, only your arms are moving. Option to put the bar or plates down if needed. Remember, we want new people to finish the track; providing options will help them do that. MOTIVATING THEM TO FINISH The intensity will be high in this final set, so remind the class to maintain good posture. Say: Eliminate trunk sway so that the arms are the only thing moving. Encourage your class to finish this last set – use time references. This final set is 90 seconds to the end.
FITNESS MAGIC This song is very rhythmical and melodic, so don’t overpower the track by being too BIG! See how Glen did this on the DVD – it was almost as if he was inside the music. Use your voice by matching it to the feel of the music – be smooth, with rhythm and just under the funky beats.
DID YOU KNOW?
Using plates reduces forearm tension, focusing the stress on the biceps.
© Les Mills International Ltd 2012
6
BICEPS > continued
BICEP PLATE CURL
Setup • Start with Hammer Grip • Rotate plates so they face upward for bottom half and full curl Follow-up • Brace core to stop trunk sway
HAMMER CURL
Setup • Hammer Grip with the weights • Curl plates to front of shoulders (no rotation) Follow-up • Brace abs to keep the body still
6
? KNOW IT? SHOW IT! What does using plates rather than the bar do to the arms?
© Les Mills International Ltd 2012
7
LUNGES
TRACK INTRODUCTION
2 PLATES
m
OR BARBELL
Two weighted options: a bar with Chest weight for regulars, Warmup weight for new people OR two plates. Then body weight only as we progress to the Jump Squat. The secret to getting results is changing the training stimulus, so try the new Plate Front Squat. DEMONSTRATE: Plate Front Squat
SET
1
MUSIC 0:05
Intro
0:19
V1
3
REPS
I’ve been
4x8 2/2 LUNGE L Options: Plates or barbell
4x
0:33
_ Where have
4x8 3/1
4x
0:47
Crowd
4x8 1/1/2
4x
Where have
4x8 4/4 Transition: Squat MID Stance on last 2 cts
2x
Where have
4x8 3/1 SQUAT Options: Plate Front Squat or Back Squat
4x
1:02
QC
1:16
2
EXERCISE 4x8 SET Position
1:30
Instr
1:59
Br
2:01
V2
3:41
Br
3:42
V3
(Heavy synth)
8x8 1/1
16x
½x8 Transition: Change legs I’ve been
28x8 REPEAT SET 1 on R side ½x8 Transition: Plates and bar down
I’ve been
4x8 2/2 BODY SQUAT
4x
3:57
_ Where have
4x8 3/1
4x
4:11
Crowd
4x8 4/4
2x
4:25
QC
Where have
8x8 1/1/2
8x
4:54
Instr
(Heavy synth)
8x8 2x PULSE JUMP SQUAT – Arm Propulsion (8 cts)
8x
(Drums)
4x8 1/1 JUMP SQUAT – Arm Propulsion (4 cts)
8x
5:22
Recovery: Shake the legs. Quadricep Stretches.
PLATE FRONT SQUAT
Setup • Feet slightly wider than hips with toes turned out • Chest up, abs braced • Clean plates up and support them on the shoulders and elbows • Elbows out slightly • Butt back and down to just above knee line, knees move forward Follow-up • Drive out of the heels, squeeze butt on way up
7
Where Have You Been > 5:39 mins TRACK FOCUS
Encourage your class to do the Plate Front Squat to change their training stimulus.
INTENSIT Y FACTOR Fatigue the legs in the Lunges and Plate Front Squats then hit a huge cardio peak with the Jump Squat. Using the plates in the Front Squats changes the muscle recruitment, creating more demand on the target muscles.
SET OBJECTIVES
1
SETUP/INTENSITY COACH YOUR MEMBERS HOW TO MOVE Coach NETT, ensuring all the basic movement and postural cues are covered. Cue: Knee in line with toes, front thigh parallel to the floor. Then set up the Plate Front Squat, being clear and precise. Ensure your participants get the feeling of the new move and remind them that change will happen if they change the stimulus. Remember the two parts to the movement: Butt goes down and back, knees in line with the toes. Increase the intensity and motivation in the Singles as the music starts to become energetic and uplifting.
2
FOLLOW-UP/INTENSITY RESET LUNGE AND SQUAT TECHNIQUE AND CHALLENGE
3
TO DO IT BETTER Reinforce all the Setup Cues for the Lunge and Front Squat. Check back in with the class’s technique, CRC if need be. Remember to not just check the boxes! Look out and see what’s happening in the room and adjust your coaching accordingly. Challenge depth and range, at the same time ensuring that their posture remains strong.
SETUP/INTENSITY/MOTIVATION SET UP THE JUMP SQUAT PROGRESSION. DRIVE
INTENSITY AND MOTIVATE TO FINISH First, get the class moving in the Body Squat; teach them how to execute the move, then build the intensity as they progress to the Jump Squat. Say things like: Explode from the bottom up, drive through the heels. Then, give them an external focus, something to reach for to create height in the jump. Say things like: Loading the legs like springs, aim for the ceiling. This is a proven coaching method used to gain height in the vertical jump. Lift your voice in the last set of Jump Squats – create a sense of urgency.
? KNOW IT? SHOW IT! Why would you give your class an external focus in the Jump Squat?
© Les Mills International Ltd 2012
8
SHOULDERS
TRACK INTRODUCTION
BARBELL
2 PLATES
You’ll need 2x free weights for plate work and a bar with either Biceps or Chest weight. We hit the shoulders from all angles, front, back and sides – try going heavier with your plates for Standing Rear Deltoid work! DEMONSTRATE: Standing Rear Deltoid Raise
SET
MUSIC
EXERCISE
1
2
3 4 5
REPS
2x8 Set up Pushup
0:05 Intro 0:14 V1
_ It’s alright
4x8 4/4 PUSHUP Options: Toes, knees or kneeling
2x
0:26
_ This beat
4x8 1/1 Easy (Top Half)
8x
0:39 C
Club now
8x8 1/1
1:04
(Synth)
2x8 Transition: Standing Rear Deltoid Raise
1:11
(B up)
2x8 4/4 STANDING REAR DELTOID RAISE
1x
1:17
(Chant)
4x8 1/1/2
4x
1:29
(Pulse)
4x8 1/1
8x
1:42
(Heavy pulse)
4x8 1/1/2
4x
1:55
(Upbeat pulse)
4x8 1/1
8x
2:07 Br
(Low)
2x8 Transition: Standing Side Raise Option: To pick up lighter plates
2:14 V2
_ Right now
2:26 Br
4x8 2/2 STANDING SIDE RAISE – Split Stance
16x
4x
½x8 HOLD
2:28 QC
The club
4x8 1/1/2
4x
2:40 C
The club
4x8 ROTATOR RAISE (8 cts) – SET Stance
4x
2:53 Instr
(Synth)
8x8 ROTATOR PEC DEC (16 cts)
4x
22½x8 REPEAT SET 3
3:19 Br 4:30
(Chant)
4x8 Transition: Bar or plates
4:42 Instr
(Pulse)
4x8 1/1 STANDING OVERHEAD PRESS – Split Stance
8x
4:55
(Upbeat pulse)
4x8 1/1/2
4x
5:08
(Pulse + chant)
4x8 1/1 STANDING OVERHEAD PUSH PRESS – SET Stance
8x
Recovery: Shake the arms; Deltoid Stretches (arms across front of body).
8
Welcome To The Club 2011 > 5:24 mins TRACK FOCUS
Coach the Shoulders training circuit and let the fun feel of the music come out.
INTENSIT Y FACTOR The intensity will come from the longer set of Standing Rear Deltoid work where there is an opportunity to go heavier than normal. Watch out for the big kick at the end with the Overhead Presses!
SET OBJECTIVES
1
SETUP COACH YOUR CLASS TO EXECUTE THE PUSHUP
2
SETUP COACH YOUR CLASS HOW TO EXECUTE THE MOVE
3
SETUP/INTENSITY COACH YOUR CLASS THROUGH EACH MOVEMENT, DRIVE INTENSITY
4
FOLLOW-UP/INTENSITY HELP YOUR MEMBERS MOVE BETTER AS THEY START TO FATIGUE
5
SETUP/INTENSITY/MOTIVATION SET UP THE NEW MOVE, THEN DRIVE THE
Teach your class how to do a Pushup – remember to provide options of toes, knees or kneeling. Challenge regulars to get on their toes for the last 8 Singles! Remember to use NETT, especially Tempo and Target zones. Set up the class with NETT again, especially Tempo and Target zones. Here we want to focus on isolation. Cue: Bend through your knees, weight back through your heels, brace your belly, body still. Hopefully your class challenged themselves by going heavier – make sure you commend them! There are lots of moves in this set, so use NETT – NAME OF EXERCISE, TEMPO and TARGET ZONES – this makes it easy to follow. Give your members all the basic Setup Cues for each move to help them feel it. Towards the end of this set, they will be fatiguing. Drive them through the work to the recovery. This set is identical to the last one, so reinforce the Compulsory Cues. Say things like: Bring the elbows in, then draw out, squeezing between the shoulder blades. As the intensity builds, lift the energy in your cues, then when the music drops into the Rotator Pec Dec, bring your INTENSE voice in to help them get through. INTENSITY AND MOTIVATE THEM TO FINISH Last set of work! Because everyone will be fatigued, you need to be sure you set up good technique straightaway. Set them up with Initial Cues for the Overhead Press, like: Move the bar from the chin to the ceiling, weight even through both feet, brace abs. The final 4x8 of Standing Overhead Push Press will finish the track off. Drive the intensity by motivating them to finish strongly.
© Les Mills International Ltd 2012
8
SHOULDERS > continued
OVERHEAD PUSH PRESS
Setup • SET Stance • Bar moves from above the chest and presses above the head • Use the legs, bend the knees Follow-up • Bend and drive
FITNESS MAGIC This is a fun track – so match your voice to the uplifting tunes. Lots of smiles and inclusive-type coaching, with less of the ‘grrrrrr’, will help you match to the feel of the song.
8
? KNOW IT? SHOW IT! How should your energy be in this track?
© Les Mills International Ltd 2012
9
CORE
There is an alternative track at the end of your CD, and notes at the back of this booklet.
TRACK INTRODUCTION Integrated core training with an oblique focus.
SET
MUSIC
EXERCISE
INTRO 0:14 C
1
2
REPS
2x8 SET UP on floor
0:05 Intro Whistle
4x8 4/4 CRUNCH 2x8 Transition: Side-Lying Oblique Crunch L
0:42 V1
_ I’m betting
6x8 1/1 SIDE-LYING OBLIQUE CRUNCH L
1:09 QC
Whistle baby
4x8 SIDE HOVER R – Scissored feet Option: One knee on floor
1:28 Instr
(Whistle)
4x8 1/1/2 ROTATING SIDE HOVER R Transition: Side-Lying Oblique Crunch R on last 2 cts
1:46 V2
Everywhere
6x8 1/1 SIDE-LYING OBLIQUE CRUNCH R
2:14 QC
Whistle baby
4x8 SIDE HOVER L – Scissored feet Option: One knee on floor
2:32 Instr
(Whistle)
4x8 1/1/2 ROTATING SIDE HOVER L
2:51 V3
Girl you can
4x8 HOVER Use first 4 cts to transition to Hover Options: On toes or knees down on floor
3:09 C
Whistle baby
8x8 ALT WALKING HOVER (4 cts)
3
2x 12x
4x
12x
4x
16x
9
Whistle > 3:50 mins TRACK FOCUS
Coach your class to maintain stability through each of the moves.
INTENSIT Y FACTOR After fatiguing the core in the first 2 blocks, we find the real challenge in the Walking Hover. Your goal here is to maintain stability.
SET OBJECTIVES
1
SETUP COACH YOUR PARTICIPANTS HOW TO MOVE
2
FOLLOW-UP/INTENSITY TELL THEM HOW TO DO IT BETTER AND MOTIVATE
3
SETUP/INTENSITY/MOTIVATION SET UP GOOD TECHNIQUE THEN HELP YOUR
Allow your members to get a feeling for the movement. Use all the basic Setup Cues to help them feel it. With the Side-Lying Oblique Crunch, the target zone is ribs to top hip. We are just doing a ‘top-half range’ in this move. Don’t forget to provide the option of being on the knee for the Rotating Side Hover. THEM TO WORK HARDER This set is exactly the same as the first one but on the other side, so remind your class how to execute the moves and what the target zones are. Tell them how to perform the move better and WHY; eg for the Rotating Side Hover, cue: Hips and shoulders move together, body moves in one block, integrating the muscles of our core. CLASS TO FINISH Use all the basic Setup Cues to find good technique for the Hover, then for the Walking Hover. Make sure you show the option for this move on the knees. The key here is to brace the abs to stop yourself rocking from side to side. Drive and motivate them to finish this challenging Core track.
ALTERNATING WALKING HOVER
Setup • Back long and straight, abs braced to support the mid-section • Hips in line with trunk • Transfer weight to one side and push up into Plank • Change leading arm with each rep • Hips and shoulders square Follow-up • Brace abs to avoid swaying from side to side Option: On knees
? KNOW IT? SHOW IT! What is the key focus for the Walking Hover?
© Les Mills International Ltd 2012
10 COOLDOWN MUSIC
EXERCISE
0:05
Intro
0:26
V1
0:40 0:54
C
1:08
3x8 CHILDS POSE Know the feeling
2x8 KNEELING HIP FLEXOR STRETCH L – R leg F, L arm lifted
You that
2x8 KNEELING HIP FLEXOR & TRICEP STRETCH L – Side Release L
One more
2x8 STANDING QUADRICEP STRETCH R
You can’t tell
2x8 STANDING HAMSTRING STRETCH L
1:22
Br
Lullaby
1x8 Transition
1:29
V2
Take you
2x8 KNEELING HIP FLEXOR STRETCH R – L leg F, R arm lifted
About the easy
2x8 KNEELING HIP FLEXOR & TRICEP STRETCH R – Side Release R
One more
2x8 STANDING QUADRICEP STRETCH L
You can’t tell
2x8 STANDING HAMSTRING STRETCH R
1:43 1:57
C
2:11 2:26
Br
Lullaby
1x8 STANDING FRONT DELTOID/CHEST STRETCH Clasp hands behind back
2:33
V3
_ Everybodies
2x8 STANDING UPPER BACK STRETCH Arms crossed out in front
_ And left a
2x8 STANDING LOWER BACK RELEASE – Elbows to thighs
One more
2x8 ILIOTIBIAL BAND STRETCH L
You can’t tell
2x8 ILIOTIBIAL BAND STRETCH R
Lullaby
2x8 STANDING SHOULDER STRETCH L&R
2:47 2:57
C
3:11 3:26
Ref
3:40
Outro
1x8 Shoulder Roll/Release
Lullaby > 3:53 mins
10
TRACK FOCUS Coach your class through the stretches.
TRACK OBJECTIVE During each stretch, talk to the muscle group that is getting stretched. Don’t over-talk the stretch – just say the minimum to get your class stretching effectively.
CONNECTION Use lots of eye contact and smiles to connect with your class. Commend them on completing a great workout. Acknowledge both the new people and the hardcore regulars who came to the class.
© Les Mills International Ltd 2012
ALTERNATIVE
5
TRICEPS
TRACK INTRODUCTION
1 BIG PLATE
1 SMALL PLATE
No bar – you’ll need one big and one small plate. We isolate then integrate the Triceps. DEMONSTRATE: Kneeling Tricep Kickback Row
SET
1
2 3
MUSIC
5
REPS
Intro
0:11
Instr
(Beat)
2x8 4/4 TRICEP DIP Options: Plate on lap or body weight
1x
0:18
V1
_ Out in the
4x8 2/2
4x
0:31
PC
Night is so
4x8 1/1/2
4x
0:44
C
Waste tonight
4x8 1/1
8x
0:57
Rep
Shut up and
4x8 2x Bottom Half Transition: Seated Overhead Extension on last 2 cts
4x
1:11
V2
_ So what you
4x8 2/2 SEATED OVERHEAD EXTENSION
4x
1:24
PC
Night is so
4x8 1/1/2
4x
1:37
C
Waste tonight
4x8 1/1
8x
1:50
Rep
Shut up and
4x8 2x Bottom Half
4x
2:04
Ref
Save the
2x8 Transition: Tricep Pushup (rear of the bench)
Save the
2x8 4/4 TRICEP PUSHUP Options: Toes, knees or kneeling
1x 8x
2:10 2:17
Instr
(Guitar)
4x8 1/1
2:30
V3
_ Tonight
2x8 Transition: Tricep Kickback Row L
Say goodbye
2:37
4
EXERCISE 2x8 Set up for Tricep Dips
0:05
2:43
C
3:23
Br
3:25
V4
Waste tonight
2x8 4/4 TRICEP KICKBACK ROW (Kneeling) L (16 cts) 12x8 TRIPLE TRICEP KICKBACK ROW (Kneeling) L (16 cts) ½x8 Plate down
_ Tonight
16½x8 REPEAT SET 4 – R side
Recovery: Shake the arms. Tricep Stretch.
1x 6x
ALTERNATIVE
Shut Up & Kiss Me > 4:21 mins
5
© Les Mills International Ltd 2012
ALTERNATIVE
9
CORE
TRACK INTRODUCTION
1 PLATE
Last working track – core strength, the game-changer with an upper abdominal focus. DEMONSTRATE: Alt Leg Extension/Plate Crunch Combo
SET
1
2
MUSIC Moment
0:29
V1
_ I love
0:52
C
One moment
4x12 EXTENSION & CRUNCH COMBINATION 1x 1/1 ALT LEG EXTENSION (8 cts) 1x 1/1 PLATE CRUNCH (4 cts) Feet off floor on Plate Crunch
4x
1:15
V2
Hey Ibiza
6x
1:39
C
One moment
6x8 3/1 PLATE CRUNCH Option: Heels off floor 4x12 EXTENSION & CRUNCH COMBINATION 4½x8 1/1 PLATE CRUNCH Option: Heels off floor
9x
Atlas on the
2:02 Ref
2:54 3:18
New York Oooooff
2:31
One moment Rep Ooohhh C
4x12 4/4 PLATE CRUNCH with a hold 8 cts up, 4 cts hold, 8 cts down, 4 cts hold
REPS
QC
2:20
3
EXERCISE
0:05
6x8 2/2 PLATE CRUNCH Option: Heels off floor
2x 6x
4x
3x8 Transition: Release, stretch out 6x8 2/2 PLATE CRUNCH Option: Heels off floor 4x12 EXTENSION & CRUNCH COMBINATION 8x8 1/1 PLATE CRUNCH Option: Heels off floor
6x 4x 16x
ALTERNATIVE
Last Time > 3:53 mins
9
© Les Mills International Ltd 2012
BODYPUMP™ TECHNIQUE COACHING CUES GLOSSARY SET POSITION • Heels under hips • Toes turned out slightly • Knees soft • Hands thumb-distance from thighs • Gently draw the belly in and brace the abs • Lift the chest • Lift the shoulders up, roll them back and draw the blades down towards the spine • Pinch between shoulder blades
Overhand Grip
Wide Grip
SPLIT STANCE • Feet hip-width apart • Both knees soft • Body weight even in both legs SQUAT Setup • Bar on meaty part of upper back • Feet slightly wider than hips with toes turned out • Chest up, squeeze between the shoulder blades • Sit down and back with the butt, as knees move forward • Knees in line with toes • Push through the heels as you rise to activate glutes • Belly in and abs braced – especially at the bottom of the move (compulsory in Bottom Halves) Follow-up • Butt stops just above knee level • Finish with hips under shoulders • Avoid tilting the pelvis at the top • Squeeze the butt on the way up CHEST PRESS Setup • Hands slightly wider than shoulders • Feet flat on the floor • Shoulders away from ears • Abs in and braced • Target zone – center of the chest • Elbows no lower than the bench • Elbows slightly bent at the top Follow-up • Open your chest on the way down and squeeze between your shoulder blades • On the way down, take the elbows down and wide • On the way up, squeeze your elbows in
Mid Stance
Wide Stance
Bottom Range
Chest SET Position
Bottom Range
DEADROW Setup • Pull your elbows to the rear • Shoulders roll backwards • Bar to the kneecaps • Squeeze between the shoulder blades • Bar into the belly button Follow-up • Roll the shoulders back and open the chest WIDEROW Setup • Hands wider than SET Position (one hand-width each side) • Bend the legs and sit into the butt • Butt back, abs in and braced • Row with the elbows, high and wide • Bar to lower ribs, above the belly button Follow-up • Keep the upper body still to isolate the mid-upper back • Squeeze between the shoulder blades when you pull up • Keep the shoulders away from the ears DEADLIFT Setup • SET Position • Tip from the hip with a long spine • Knees soft • Tension between shoulder blades all the way through • Bar to the knees Follow-up • Lengthen the back of the neck and tuck the chin in • Eyes forward – 6 feet (2 meters) in front • Squeeze your hamstrings and glutes on the way up • Heels grounded into the floor CLEAN & PRESS Setup • SET Position • Start with more knee bend and use the legs to drive up • Keep elbows above the bar during Upright Row phase • Drop under the bar, bending the knees; press to the top • Bend the legs again, come back to SET Position • Bar close to the body all the way through • Belly in and abs braced all the way Follow-up • Use the legs to drive the bar up • Lift your heels to initiate the move • Get under the bar as quickly as possible – be explosive!
1 2 3 4 5 6 7
© Les Mills International Ltd 2012
TRICEP PRESS Setup Same as Tricep Extension. • Bar down towards the body • Aim for the lower ribcage Follow-up • Keep the elbows by the side of the body • Elbows no lower than the bench top to protect the shoulders • Avoid popping the shoulders forward • Shoulders away from the ears TRICEP PUSHUP (WITH BENCH) Setup • Hands on bench shoulder-width apart • Elbows in by your side Follow-up • Avoid popping the shoulders forward • Drop the chest to elbow level
1. On toes
STANDING OVERHEAD TRICEP EXTENSION (WITH PLATE) Setup • Split Stance – knees soft, weight even in front and back foot • Plate extends over head • Lower plate back and down, keeping the elbows facing forward • Shoulders down, away from the ears • Belly in tight and braced Follow-up • Sink into the legs and keep a strong core • Keep your shoulders back and down to keep the work in the triceps SEATED OVERHEAD TRICEP EXTENSION (PLATE) Setup • Cross the legs to allow the hips to open to sit tall for good posture • Plate over head, arms forward slightly so that you can just see your elbows • Shoulders away from ears to stabilize the shoulders and protect the neck • Belly in tight and braced Follow-up • Keep the elbows squeezing inwards to isloate the triceps
Bottom Range
2. On knees
BICEP CURL Setup • Shoulder blades up, back and down, and in towards spine • Abs in and braced • Chest up • Both knees soft • Split Stance – weight even in both legs • Bar stops just in front of the shoulders and goes all the way down to the thighs Follow-up • Elbows by the sides of the body • Keep the body still
Bottom Half
90/90 SETUP FOR STRIDE LENGTH • Kneeling • Hips square with right angles at both knees • Tuck toes of back foot under and rise; this sets the stride length STATIC LUNGE Setup • Feet hip-width and step back to 90/90 stride length • Hips and shoulders even and square to the front • Front knee comes forward in line with toes • Back knee moves towards the floor • Belly in, abs braced and chest up Follow-up • Go low to work the butt – front thigh and back shin parallel to the floor at bottom range • Body weight even on both legs • Push through the front heel to activate the glutes
With Plates
JUMP SQUAT Setup • Feet slightly wider than the hips • Sit down and back with the butt • Push through the heels as you rise • Soft knee landing Follow-up • Explode from the bottom up • Use your arms
© Les Mills International Ltd 2012
STANDING OVERHEAD PRESS – SPLIT STANCE Setup • Weight even in front and back foot, front knee soft, abs in and braced • Bar moves from chin and presses over head • Keep the elbows soft at the top and the bar in front of the body Follow-up • Belly in tight and the abs are braced • Keep the head and eyes forward • Shoulders away from ears as you Press • Try to keep your body upright and don’t lean back – keep the work in the shoulders PUSHUP Setup • Hands just outside shoulder-width • Drop down and bring shoulders and chest to elbow level
1. On toes
2. On knees
STANDING REAR DELTOID RAISE Setup As per the Deadrow position in the Back track and: • Plates sit on the knees • As you lift the plates, pull them in a 'V' direction • Elbows lift high and wide • Tuck chin in, lengthen back of neck • Eyes 3 feet (2 meters) in front on floor Follow-up • Keep the elbows at 90 degrees at the top range • Squeeze between the shoulder blades STANDING SIDE RAISE Setup • Elbows at 90 degrees • Lead the movement with the elbows Follow-up • Bend the knees • Abs in and braced • Elbows stay lower than shoulders Option: To increase intensity, widen the angle at the elbow
3. Kneeling
ROTATOR RAISE Setup • SET Position • Elbows lead to the side, stopping just under shoulder height • Rotate shoulders to open the arms • Return to start position • Lower forearms back to shoulder level Follow-up • Squeeze between the shoulder blades as you pull back • Complete all phases of work • Belly in and braced
ROTATOR PEC DEC Setup As per Rotator Raise and: • Elbows move to the front with the shoulder blades moving forward, then the elbows move back • Squeeze the shoulder blades together, repeat the Pec Dec Press and then return to start • Keep the chest lifted and brace the core Follow-up • Make sure you complete all phases of work especially the downward phase of the Rotator Raise
Start 1-2 3-4 5-6 7-8 9-10 11-12 13-14 15-16
© Les Mills International Ltd 2012
CRUNCH Setup • Slide ribs towards hips • Chin tucked towards the throat Follow-up • As you lift, lead with the chest SIDE-LYING OBLIQUE CRUNCH Setup • Lying with knees to side • Hips and knees at right angles • Arm to side, palm facing upwards • Fingertips to temple • Shoulder blades down on the floor • Lift the shoulder towards the hips Follow-up • Use the lower arm to help lift into the Crunch • In the 1/3s and Singles the shoulder blade touches the floor in between each repetition • In the Pulses, shoulder blades stay off the floor • Don’t use the neck or pull on the head • Head and neck in one line • Squeeze the obliques HOVER Setup • Elbows under shoulders • Knees just outside hips, toes tucked under Option: On knees Follow-up • Brace abs to keep your back long and straight SIDE HOVER Setup • Elbow under shoulder • Feet stacked, or legs straight and split (top leg forward) • Lift bottom hip • Extend top arm so chest is square Option: On one knee Follow-up • Press down through forearm ALTERNATING LEG EXTENSION • Belly in, abs braced • Lower back towards the floor
Scissored Feet
OPTION: One knee on floor
ROTATING SIDE HOVER Setup • Elbow under shoulder • Square your hips to the front • Legs in scissors position, top leg forward • Hips and shoulders move together Follow-up • Body moves as a block • Hips down • Press down through bottom elbow Option: Rear leg down on the floor
Option:
© Les Mills International Ltd 2012
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