BP96

RELEASE

PRESENTERS FROM NEW ZEALAND, JAPAN, AUSTRALIA, FRANCE

96

FEATURES

· SQUAT STUDY: THE SCIENCE OF THE REP EFFECT™ · THE ART OF CONNECTION: PART 2 · BODYPUMP COACHING · THE REP EFFECT™

OUR

DECLARATION OF INTENT

The Les Mills global family is made up of 16,000 fitness clubs, 100,000 instructors and millions of participants from 112 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.

As a company that leads group fitness 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.

BLAH BEANDLOUD HEARD Tell us what you think of this release. Visit lesmills.com/BLAH

Hey instructors! When it comes to mixing up past releases, please try to select tracks from the most recent material to reflect current moves, music and training principles. If you are teaching older choreography, be sure to mix with modern tracks and do not change the choreography; teach the tracks as they were created but you can apply more modern language and terminology.

BODYPUMP 96

Squat Study: The Science of The Rep Effect™ The Art of Connection: Part 2 BODYPUMP Coaching THE REP EFFECT™ TRACK TYPE

1

WARMUP

CONTENTS

SONG TITLE Five More Hours

ARTIST Deorro x Chris Brown

3:31

Deorro x Chris Brown

1:58

Blow Your Mind

Tiësto & MOTI

6:12

Immortals

Along Pointless

6:08

The Thrill

Nero

3:32

The Thrill

Nero

1:57

Panic! At The Disco

2:46

Panic! At The Disco

1:30

Flo Rida

3:09

Flo Rida

1:21

Galantis

2:09

Galantis

3:12

2015 PRMD, LLC under exclusive license to Ultra Records, LLC/B1 Recordings GmbH. Under license from Sony Music Commercial Music Group, a division of Sony Music Entertainment. Written by: Orrosquieta, Ryan, Bunetta, Brown

Five More Hours

2015 PRMD, LLC under exclusive license to Ultra Records, LLC/B1 Recordings GmbH. Under license from Sony Music Commercial Music Group, a division of Sony Music Entertainment. Written by: Orrosquieta, Ryan, Bunetta, Brown

2 3 4

SQUATS CHEST BACK

2014 Musical Freedom Label Ltd. Written by: Verwest, Romme 2015 Les Mills Music Licensing Ltd. Written by: Hurley, Wentz, Stumph, Trohman

Courtesy of the Universal Music Group. Written by: Ray, Watson, Stephens Courtesy of the Universal Music Group. Written by: Ray, Watson, Stephens

Hallelujah

5

TRICEPS

2015 Fueled By Ramen LLC. Produced Under License From Atlantic Recording Corp. Featuring samples from the Chicago recording Questions 67 And 68 Produced Under License From Rhino Entertainment. Written by: Kibby, Urie, Wright, Lamm, El-Amine, Sinclair

Hallelujah

2015 Fueled By Ramen LLC. Produced Under License From Atlantic Recording Corp. Featuring samples from the Chicago recording Questions 67 And 68 Produced Under License From Rhino Entertainment. Written by: Kibby, Urie, Wright, Lamm, El-Amine, Sinclair

Wobble

6

BICEPS

2015 Atlantic Recording Corporation. Produced Under License From Atlantic Recording Corp. Wobble contains a sample of the recording “I’m Shakin’” (Rudolph Toombs) performed by Little Willie John courtesy of Gusto Records, Inc. Written by: Mobley, Toombs, Caren, Lobban-Bean, Dillard, Isaac

Wobble

2015 Atlantic Recording Corporation. Produced Under License From Atlantic Recording Corp. Wobble contains a sample of the recording “I’m Shakin’” (Rudolph Toombs) performed by Little Willie John courtesy of Gusto Records, Inc. Written by: Mobley, Toombs, Caren, Lobban-Bean, Dillard, Isaac

Peanut Butter Jelly

7

LUNGES

2015 Atlantic Recording Corporation. Produced Under License From Atlantic Recording Corp. Featuring samples from the Bettye Swann recording “Kiss My Love Goodbye”. Produced Under License From Atlantic Recording Corp. by arrangement with Rhino Entertainment Company, a Warner Music Group Company. Written by: Jonback, Hurtt, Bell, Eklöw, Koitzsch, Karlsson, Sorbara

Peanut Butter Jelly

2015 Atlantic Recording Corporation. Produced Under License From Atlantic Recording Corp. Featuring samples from the Bettye Swann recording “Kiss My Love Goodbye”. Produced Under License From Atlantic Recording Corp. by arrangement with Rhino Entertainment Company, a Warner Music Group Company. Written by: Jonback, Hurtt, Bell, Eklöw, Koitzsch, Karlsson, Sorbara

8

SHOULDERS

Addicted To A Memory

Zedd feat. Bahari 4:03

Addicted To A Memory

Zedd feat. Bahari 2:03

Courtesy of the Universal Music Group. Written by: Bair, Zaslavski Courtesy of the Universal Music Group. Written by: Bair, Zaslavski

9

CORE

10 COOLDOWN

Want To Want Me

2015 Warner Bros. Records Inc. Produced Under License From Atlantic Recording Corp. Written by: Desrouleaux, Allan, Robbins, Kirkpatrick, Martin

Adore

Courtesy of the Universal Music Group. Written by: Edmonds, Hoiberg, Losnegaard, Simmons, Levin, Malik, Felton

Jason Derulo

3:32

Cashmere Cat feat. Ariana Grande

3:41

© Les Mills International Ltd 2015

BODYPUMP 96 EXPRESS FORMATS 30-MINUTE FORMAT CREDITS Track 1 Warmup Track 2 Squats Track 3 Chest Track 4 Back Track 9 Core Total Time 26:50

45-MINUTE FORMAT

Track 1 Warmup Track 2 Squats Track 3 Chest Track 4 Back Track 7 Lunges Track 8 Shoulders Track 9 Core Track 10 Cooldown Total Time 41:49

Choreography – Glen Ostergaard Choreography Notes – Sarah Ostergaard Chief Creative Officer – Dr Jackie Mills Creative Director – Diana Archer Mills Program Planner – Carrie Dean Program Coach – Kylie Gates Technical Consultant – Bryce Hastings Technical Advisor – Corey Baird Technical Advisor – Thomas Cerboneschi Please note: The 30 and 45-minute class formats have been customized for this release. In the future when you mix and match using different releases, please use the standardized express formats found in the Instructor Education section on www. lesmills.com

KEY Alt B up Br C cts F or B Instr Intro L O/H Outro PC QC R Ref

alternating build up bridge (non-chorus) chorus musical counts forward or back instrumental introduction left over head last few bars of music pre-chorus quiet chorus right refrain (recurring phrase or number of song lines) Rep reprise (part of the chorus repeated) ROM range of motion

V verse 1/1 2 counts down, 2 counts up 1/1/1/1 2 counts F or B, 2 counts down, 2 counts up, 2 counts F or B 1/1/2 2 counts down, 2 counts hold, 4 counts up 1/3 2 counts down, 6 counts up 2/2 4 counts down, 4 counts up 2/2/2/2 4 counts F or B, 4 counts down, 4 counts up, 4 counts F or B

3/1 6 counts down, 2 counts up 4/4 8 counts down, 8 counts up 1/2/1 2 counts down, 4 counts hold, 2 counts up 8/8 16 counts down 16 counts up Increase weight selection Normal weight selection Decrease weight selection

The Fine Print Les Mills' instructor resources (music 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, and 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.

BODYPUMP 96

BODYPUMP 96

30-MINUTE FORMAT

From L-R: Emma Vandenburgh, Alex Veret, Glen Ostergaard, Diana Archer Mills, Hiroshi Asakawa

Welcome to your workout. BODYPUMP 96 is gonna make you really sweat! This round, I focused on bringing back the fun to pump with great music and feel – after all, we’re not training for the Olympics!

Have fun teaching this release. Let the music drive the workout and remember that your job is just to handle the reins.

There are lots of standout feels throughout this release. My favorites are Tracks 3, 5 and 7. Woohoo!

Glen

But the real work is hidden behind the fun – as always, we’re creating muscle tension to tone, strengthen and burn calories. We are inter-setting combinations that explore the musical feel and put muscles under tension, and the focus is on high-intensity interval training and continuous tension training.

BODYPUMP Presenters Glen Ostergaard (New Zealand) is Program Director for both BODYPUMP and RPM™. He began his group fitness career with BODYATTACK™ and is based in Auckland.

Alex Veret (France) is a BODYPUMP, BODYCOMBAT, CXWORX and RPM Instructor and Trainer. He is based in Paris, where he is also a Les Mills Training Manager and Club Coach.

Diana Archer Mills (New Zealand) is Creative Director for BODYPUMP, BODYCOMBAT™, BODYJAM™ and RPM, and co-Program Director for BODYBALANCE™/ BODYFLOW®. She is based in Auckland.

Hiroshi Asakawa (Japan) is a BODYPUMP Instructor and Head Trainer, a BODYCOMBAT Instructor and Trainer, a BODYJAM Instructor and a personal trainer.

Emma Vandenbergh (Australia) is a BODYPUMP and CXWORX™ Instructor and Trainer, a BODYBALANCE/ BODYFLOW and BODYCOMBAT Instructor, a group fitness manager and a personal trainer. She is based in Adelaide. © 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.

© Les Mills International Ltd 2015

SQUAT STUDY

THE SCIENCE OF THE REP EFFECT™ The fitness industry is constantly searching for training methods that will burn the most amount of calories in the shortest time possible. When it comes to resistance training, what is the best approach to maximizing caloric expenditure? THE REP EFFECT We know that lifting weights is one of the fastest ways to burn calories and create lean muscle. LES MILLS BODYPUMP is based on the principle that lifting lighter weights for a high number of repetitions will create the same workload as the more traditional approach of lifting heavy weights for fewer reps. The high number of repetitions generates muscular fatigue to tone and strengthen the body and burn calories. We call this THE REP EFFECT. One of the most important factors that affects calorie expenditure is the activity of large muscle groups. Let’s consider the Squat. The effort required to perform this exercise is influenced by two variables: the load we are lifting, and how fast we are lifting it or the total distance we move in a specific time interval. So what causes the greatest energy output – slow or fast contractions? Or – in BODYPUMP language – a slow 4/4 tempo, or the faster Singles? Previous studies have conflicting answers to this question. The argument for using slow contractions is that you spend more time controlling the movement – therefore reaching fatigue more quickly. On the opposing side, the support for using fast contractions is based on the recruitment of inefficient fast-twitch muscle fibers, which requires more energy.

BODYPUMP 96

The existing disagreement between training methods led us to put weight and speed in BODYPUMP Squats to the test, as outlined below. We took 15 participants, between the ages of 18 and 40 years, and had them perform four separate Squat conditions in a random order. Each condition was devised to produce the same amount of work for 4 minutes. Here’s how the four conditions looked: [WORK = LOAD ON BAR x NUMBER OF REPETITIONS IN 4 MINUTES] • Condition #1: 5 kg (11 lb) lifted at a contraction speed of 1 second = 120 repetitions • Condition #2: 10 kg (22 lb) lifted at a speed of one contraction every 2 seconds = 60 repetitions • Condition #3: 15 kg (33 lb) lifted at a speed of 3 seconds = 40 repetitions • Condition #4: 20 kg (44 lb) lifted at a speed of 4 seconds = 30 repetitions altogether The key factor to consider with each of these four conditions is the fact that the amount of work done in each of them was exactly the same.

You can see this in the following simple formula: work equals force times distance – which, in this case, was weight multiplied by speed. WORK = FORCE x DISTANCE #1 WORK = 5KG x 120 REP = 600 #2 WORK = 10KG x 60 REP = 600 #3 WORK = 15KG x 40 REP = 600 #4 WORK = 20KG x 30 REP = 600 The work output was exactly the same in each of the four conditions, allowing us to compare the calorie expenditure values. The results proved conclusively that the faster tempos burned the most calories. Despite the fact that they were lifting a smaller weight, participants expended 29.3% more energy during the 5 kg conditions with faster repetitions compared to the 20 kg condition with a slower tempo. In other words, it’s the speed of the movement that generates the greatest energy expenditure – not the weight of the load.

It’s likely that the higher rate of energy expenditure, despite the lighter loads, is due to the recruitment of faster-acting muscle fibers. Simply put, we burn the most calories when we lift a lighter weight for faster repetitions. To get the best from BODYPUMP, you need to keep the fast tempo AND increase your weights. Once you have achieved a base training level, increasing your weights progressively will really maximize the amazing results this program has to offer. So there you have it – proof that BODYPUMP truly is the ultimate calorie-burning workout as we complete over 800 reps in every class!

© Les Mills International Ltd 2015

THE ART OF CONNECTION: PART 2 Without connection, we don’t have group fitness. We want our participants to have a fitness experience in our classes, not just attend another workout. To create these experiences our members need to feel connected to the music, to the workout, and to YOU. There are multiple ways that you can create this connection in your classes, so we decided to ask some of our top instructors around the world how they connect with their participants. Here’s what they said… Talk to people before the class starts. Get to the studio early and make time to chat to your members. Learn a bit about them. Get to know your members in class and find out what their fitness goals are. Then, when you see them achieving those goals (for example, completing a full Pushup on their toes), acknowledge and congratulate them! Welcome your new people. Smile at them, reassure them that you’re going to look after them, and offer SMARTSTART as a fantastic way to build up their fitness gradually. Explain what’s involved; for example, in a BODYPUMP class, you can help them set up their equipment and advise on weight selection.

BODYPUMP 96

Learn their names and use them during class. Be real. Be yourself when you’re on stage – don't put on a big instructor act! Think of your class as though you’re hanging out with your best friends; it’ll make it so much easier to create a natural connection with people. Make eye contact and use praise. Acknowledge and congratulate them on their efforts during and at the end of each class! Ask for feedback and offer to help with any questions after class. Allow time at the end of the class to answer questions and perhaps offer tips that can help them with their training. It’s all about experimenting to find what works for you. Be brave enough to try these tools in your next few classes to create meaningful connections with your members. You won’t believe the difference these will make!

© Les Mills International Ltd 2015

BODYPUMP COACHING HEY INSTRUCTORS! We’ve made some key changes to the way we train new instructors and we want to make sure we keep YOU in the loop! Here’s what you need to know to make sure you're making your new person feel successful, as well as offering a challenge to your regulars in the front row… LAYER 1 We always begin with a great Track Introduction that highlights the Track Focus. It’s the Track Focus that defines how you should coach each particular track. The main change is that we have split the Setup into two phases: Position Setup and Execution Setup. Position Setup Position Setup establishes the alignment of the joints and the muscle activation. For example, to set up the Squat, we say: “Heels just outside hip-width, turn the toes out slightly, belly in and braced, lift the chest". Execution Setup The Execution Setup tells us HOW to do the move; so, in the Squat, we cue: “Sit your hips back and down, knees move forward in line with toes, hips stop just above your knee level”. We also use NETT (or Name of the Exercise, Timing and Target) as a way of remembering how to coach the choreography throughout the track simply.

BODYPUMP 96

LAYER 2 Layer 2 is where we ‘get into the workout’ and there’s no major change here. It’s still the time to coach our members to improve their execution, manipulate intensity, and to educate them. For example, if our focus is to increase glute activation in the Squats track, we can: improve execution by coaching “knees out to fire the glutes”; manipulate intensity by coaching “sit your hips back further and hit full range every rep”; and educate them that “now your glutes are firing, and this is how we get the results”. Remember – you can’t include EVERYTHING. Pick one or two things to focus on and have the confidence to stay with this. Commit to your focus and repeat it so people are actually learning something. The key to this phase is to not clutter it. Have one focus and let it land. LAYER 3 Layer 3 is where we’ve made the biggest changes to our coaching. We’ve redefined how we motivate people in class by mixing up the types of cues that we use. We have a choice of intrinsic and extrinsic motivation, positive motivators and dissatisfaction (or challenging) cues. Intrinsic Motivational Cues are based on internal feelings of satisfaction; cues like “push these last few Lunges now and you’ll be buzzing for the rest of the day”… or just expressing the sense of enjoyment you get from training. Extrinsic Motivational Cues focus on the external recognition of improvements. For example, “get deeper in your Squats to tone and shape your butt” and “crunch up a little higher to flatten your stomach and shape your six-pack”.

When the going gets tough some people need to hear positive motivators: “you’ve got this, you can do this, there are only 4 more, you guys are looking great!” Others – in particular our regulars – will work harder when someone is tough on them, using dissatisfaction or challenging cues like: “I know you’ve got more!”, or, in your Squats, “come on, you can all drop one inch lower". Remember, dissatisfaction cues work best when you have built a relationship with your participants, and we always approach our members from a place of respect and care.

Remember: Layer 1 is all about simplicity using Position and Execution Setup, and you’ll hear NETT used throughout the track. Layer 2 usually has a specific focus – so listen out for this and see how it’s been applied. And in Layer 3, you’ll hear a variety of different Motivational Cues – all designed to appeal to the different people in your classes. So when you watch this release, you’ll see all of these tools used in the tracks. Enjoy!

Using a variety of these tools will help you connect with more people and have greater variety in your coaching language.

© Les Mills International Ltd 2015

BODYPUMP THE REP EFFECT THE REP EFFECT 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.

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 BODYPUMP 96

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. 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.

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.

© Les Mills International Ltd 2015

1

WARMUP

WEIGHT SELECTION

BARBELL

Light barbell

DEMONSTRATE SET Position

TRACK FOCUS

Coach timing, Target zones, and leg drive for the Power Press.

SET

MUSIC

1

(BACK)

2 (BACK)

0:19 V1

_ What ya wanna

4x8 2/2 DEADLIFT

0:33 0:48 1:02 1:17

Even when we're This right here This right here High melody

4x8 4x8 4x8 4x8

PC QC C Ref

_ How you wanna

4x8 2/2 DEADLIFT

4x

4x8 3/1 UPRIGHT ROW 4x8 2/2 CLEAN & PRESS (16 cts)

4x 2x

2:15 C

This right here

4x8 1/1

4x

2:30 Ref

High melody

4x8 POWER PRESS (16 cts) Rep 2: Press bar 4x then place on back for Squats

2x

Sound of your

2x8 Transition: Bar to Mid Stance Squat

Now more than ever

2x8 4/4 SQUAT Mid Stance

1x

2:59 QC

This right here

4x8 1/1

8x

3:13 C

This right here

4x8 1/1 LUNGE L

8x

Silence

½x8 Transition: Bar to SET Position (fast transition)

3:30 V3

TRANSITION 4:42 Br 4:50 Br

_ How you wanna 20x8 Repeat Set 2

Sound of your

2x8 Transition: Bar to Wide Stance Squat

Now more than ever

2x8 4/4 SQUAT Wide Stance

4:57 Build This right here 5:12 C

This right here

1x

4x8 1/1

8x

4x8 1/1 LUNGE R

8x

RECOVERY: Shake the arms and legs; light Torso Twists.

BODYPUMP 96

4x 4x 2x 4x 2x

Even when we're This right here

TRANSITION 3:28

5 (LEGS)

3/1 UPRIGHT ROW 2/2 DEADROW 1/1 TRIPLE DEADROW

1:32 V2

2:52 Br

4 (BACK)

REPS

1:46 PC 2:00 QC

TRANSITION 2:44 Br 3 (LEGS)

EXERCISE 4x8 SET Position SHOULDER ROLL

0:05 Intro

1

Five More Hours > 5:29 mins SET POSITION

SETS 4 & 5

LAYER 1

LAYER 2

Before you begin, coach your class to find SET Position to establish a strong lifting foundation. • Heels under hips, turn the toes out slightly • Soften the knees • Hands thumb-distance from thighs • Chest lifted • Shoulders up, back and down towards the spine • Gently draw in and brace the core

SET 1 LAYER 1

For each exercise, coach NETT – NAME OF EXERCISE, TEMPO and TARGET ZONES. This ensures that your coaching is clear and easy to follow. Eg: • Deadlift 2/2 – Hinge from the hips, slide the bar to the top of the kneecaps • Upright Row 3/1 – Bar aims for lower chest • Deadrow 2/2 – Knees, belly, knees and lift • Triple Deadrow – Elbows to the rear, squeeze between the shoulder blades

Sets 4 and 5 are a repeat of Sets 2 and 3 so explain how to improve technique and execution to prepare the class for the workout. • Deadlift 2/2 – Keep your chest up and move with a long straight back • Upright Row 3/1 – Keep your elbows wide to prepare for the Clean & Press • Clean & Press 2/2 – Let's try quick elbows under the bar • Power Press – Think half Squat, use your legs for the 3, 2, 1 • Squat 1/1 – Body’s warm, let's hit full range, knees at 90 degrees

CONNECTION

Welcome everyone to the workout and use clear Coaching Cues to get them moving well. Keep your language positive and encouraging so they are ready for the workout ahead and hook into the lyrics to create the feel of a party!

SET 2 LAYER 1/LAYER 2

Set 2 repeats the Deadlifts and Upright Rows of Set 1, so explain how to improve technique and execution. Set up the Clean & Press and Power Press with Layer 1 cues. • Deadlift 2/2 – Keep the bar as close to the legs as possible • Upright Row 3/1 – Keep the bar close as you pull up • Clean & Press 2/2 – Pull and catch, bend knees, brace abs, chest up, bar close to body • Power Press – Think legs and abs, catch and reset

SET 3 LAYER 1

Focus on the basics, using NETT to get your class executing each exercise correctly. • Squat 1/1 – Butt goes back and down, knees to 90 degrees • Lunge 1/1 – Long step back, back knee down, aim front thigh parallel to the floor

© Les Mills International Ltd 2015

2

SQUATS

WEIGHT SELECTION

BARBELL

TRACK FOCUS

Explain how to execute the Squat and coach the difference in muscle recruitment and feel between the 3 stances: MID, WIDE and WIDER.

SET

MUSIC (Low)

1x8 HOLD

0:23 Instr

(Synth beat)

4x8 4/4 SQUAT Mid Stance

2x

0:38 Ref

Drumbeat

4x8 3/1

4x

0:54 Build

(Intense)

4x8 2/2

4x

16x8 SQUAT COMBINATION 4x 1/1 (16 cts) 4x Bottom Halves (16 cts) Last rep, slow rise

4x

(Quiet)

2x8 HOLD. Step into WIDE Stance

2:14 Instr

(Synth melody)

8x8 2/2 SQUAT Wide Stance

8x

2:33 Build

(Intense)

8x8 1/2/1

8x

12x8 SQUAT COMBINATION

3:23 Heavy

TRANSITION 4:07 Br

3x

(Quiet)

2x8 HOLD. Step into WIDER Stance

4:14 Instr

(Synth melody)

8x8 2/2 SQUAT Wider Stance

8x

4:33 Build

(Intense)

8x8 1/2/1

8x

5:23 Heavy

12x8 SQUAT COMBINATION

RECOVERY: Torso Twists, shake the legs, Quadricep Stretches.

BODYPUMP 96

REPS

0:19 Ref

TRANSITION 2:07 Br

3

MID Stance: Quads WIDE Stance: Gluteus maximus WIDER Stance: Gluteus maximus, side glutes, posterior chain

EXERCISE

1:08 Heavy

2

MUSCLE FOCUS

4x8 Set up MID Stance

0:05 Intro

1

DEMONSTRATE

The 3 stances: MID, WIDE and WIDER

REGULARS: 3–4x Warmup weight NEW PEOPLE: 2x Warmup weight

3x

2

Blow Your Mind > 6:12 mins 1 MID STANCE

3 WIDER STANCE

LAYER 1

LAYER 1/LAYER 2

2 WIDE STANCE

LAYER 3

Cue Position and Execution Setup. Use NETT to coach good Squat technique – referring to Tempo, Target Zones and leg alignment. • Heels just outside hip-width • Abs braced • Lift the chest and feel the tension in the upper back • Hips sit back and down • Knees move forward, in line with toes, to load the quads • Butt sits just above knee line

LAYER 1/LAYER 2

Set up the execution of the WIDE Stance Squat and coach the feel of the new timing, then use Layer 2 cues to enhance and refine the movement. Explain how your participants can feel the exercise more, or how they can improve their technique. Emphasis is on sitting the hips back further and pushing the knees wide to activate the glutes. Use cues that will help your class to stay in the workout as the intensity increases. • Sit your hips back further now • Knees push out more to fire the glutes • Push your knees out, open them wide • Feel the timing • Keep the chest open to keep the tension in the upper back • Push your heels into the floor to activate the glutes • Squeeze your glutes on the way up • Work the full range every rep • Brace abs tightly in the bottom of the range to support the lower back

Teach your class how to execute the WIDER Stance Squat: new move, new feel and coach the timing as this is where the intensity lies. Focus on strengthening the full posterior chain and bringing in the side glutes by pushing the feet apart as you rise. • Push the floor apart as you rise • Feel the difference in this stance • Try splitting the floor with your heels • Keep sitting back with the hips and feel the full tension in your legs Fatigue will be high at the end of this set, so motivate and drive your class to stay committed to the end. Use positive motivators to inspire your class to succeed.
 • 45 seconds to go – MORE! • Stay low and feel the tension everywhere • Use your muscles; we're almost there; let's finish all together

INTENSITY

Longer isometric holds, slower tempos, limited recovery... the combination of these variables ensures that intensity will hit fast and remain high throughout this track.

PERFORMANCE

There are no lyrics to this song so your voice becomes like the lyrics, working with the feel and emotion of the music. Keep contrasting your voice to match the musical feel. Remember: You are team-teaching with the music, so allow it to have a voice too!

PUMP FACT

Changing stance from Mid to Wide to Wider alters the muscle recruitment, which enables participants to maintain a higher level of intensity throughout the track. Another advantage is that this helps them to achieve full range in each block of work.

© Les Mills International Ltd 2015

3

CHEST

WEIGHT SELECTION

2x PLATES

REGULARS: 2x medium/heavy plates NEW PEOPLE: 2x small plates Option: Barbell with 1/3 off from Squats weight

TRACK FOCUS

Explain how to execute the A-Press correctly and challenge your participants to try Pushups on their toes.

SET

MUSIC

DEMONSTRATE A-Press

MUSCLE FOCUS

Pectorals, triceps and deltoids

EXERCISE

REPS

1x8 A-PRESS – SET Position

0:05

Intro

0:09

V1

They say we

4x8 3/1 A-PRESS

4x

0:26

Ref

_ Ahhh

4x8 2/2

4x

0:44

C

Cause we could be immortals

8x8 A-PRESS COMBINATION 4x Bottom Half Pulse (8 cts) 1x 2/2 (8 cts)

4x

1:19

Rep

(Music low)

1x8 HOLD

1:23

V2

Sometimes the only

4x8 3/1 A-PRESS

4x

1:40

Ref

_ Ahhh

4x8 2/2

4x

1:57

C

Cause we could be immortals

6x8 A-PRESS COMBINATION

3x

TRANSITION 2:23

Rep

(Music low)

1x8 Transition: Bench Pushup

2:28

Ref

Live with me forever now

2x

2:36

C

Cause we could be immortals

1

Rep

(Music low)

2x8 2/2 BENCH PUSHUP Options: Toes, knees or kneeling 6x8 PUSHUP COMBINATION 4x Pulse (8 cts) 1x 2/2 (8 cts) 1x8 Transition: A-Press

3:10

V3

They say we

4x8 3/1 A-PRESS

4x

3:28

Ref

_ Ahhh

4x8 2/2

4x

3:45

C

Cause we could be immortals

8x8 A-PRESS COMBINATION

4x

4:20

Br

(Music low)

1x8 HOLD

4:24

V4

Sometimes the only

4x8 3/1 A-PRESS

4x

4:41

Ref

_ Ahhh

4x8 2/2

4x

4:58

C

Cause we could be immortals

6x8 A-PRESS COMBINATION

3x

TRANSITION 5:24

Rep

(Music low)

1x8 Transition: Bench Pushup

5:29

Ref

Live with me forever now

2x8 2/2 BENCH PUSHUP

2x

5:37

C

Cause we could be

6x8 PUSHUP COMBINATION

3x

6:03

Outro

½x8 Slow Pushup to the bottom (8 cts)

1x

2

TRANSITION 3:02

3

4

immortals

RECOVERY: Shake the arms, roll the shoulders and Chest Stretch. BODYPUMP 96

3x

3

Immortals > 6:08 mins 1 A-PRESS

4 PUSHUP

LAYER 1

LAYER 3

Coach Position and Execution Setup of the A-Press, using NETT to coach Tempo and Target Zones. • Plates face each other
 • Elbows – out, down, in, up
 • Capital 'A' shape
 • Elbows to top of bench
 • Brace abs and keep lower back towards the bench
 • Open chest


2 PUSHUP LAYER 1

Explain the Position Setup and how to execute the Pushup. • Hands wide on the bench • Brace your abs as you lower your chest to elbow level 
 • If you can, jump up on your toes • Combination – 4 Pulses and 1 slow Pushup 


Don’t let your class opt out of the workout when they are so close to the end. Use the external focus of the bench to help everybody maintain good technique. Keep intensity high by using positive cues, encouraging them to do their best. • Remember the option – if it gets tough, drop to your knees • Get up on your toes if you can; brace the core • Screw your palms into the bench to activate the lats • Drive the bench into the floor and push away strongly • Drive the bench further – you can do this!

PUMP FACT

'Driving the bench into the floor' focuses on an external outcome of the Press. This is known as an external cue and this type of coaching has been proven to increase muscle output.

3 A-PRESS LAYER 2/LAYER 3

Bring the focus to feeling the chest squeeze in the A-Press for muscle isolation. Drive them to continue working hard through great timing and range, especially in the combination when fatigue will be kicking in. • A-Press – fatigue is setting in; let's focus and stay with it • Hook into the feeling of the movement • Elbows wide at the base and narrow at the top • Squeeze chest on the way up and feel the isolation • Big muscular change coming • Focus, fast movements coming • Small Pulse – big change • Perfect timing and range creates the tension • Keep it coming – you’ve got this

© Les Mills International Ltd 2015

4

BACK

WEIGHT SELECTION

BARBELL

REGULARS: Slightly heavier than 1x PLATE Chest weight, 1x large plate NEW PEOPLE: Chest Weight, 1x medium/large plate

Coach the execution of the Clean & Press with clarity to maximize the technique, and focus on full range in the Squat Press.

MUSIC (Synth)

4x8 1/1 DEADROW

4x

(Music low)

8x8 3/1 DEADLIFT

8x

0:58 C

_ Yes I know

8x8 COMBINATION: 1x CLEAN & PRESS (8 cts) 1X DEADROW (8 cts)

4x

1:24 Instr

(Synth)

4x8 TRIPLE DEADROW (16 cts)

2x

1:36 V2

(Music low)

8x8 3/1 DEADLIFT

8x

2:01 C

_ Yes I know

8x8 COMBINATION

4x

2:27 Instr

(Synth)

4x8 TRIPLE DEADROW

2x

_ Yes I know

4x8 Transition: Plates and Squat MID Stance

2:52 Rep

_ It was lost in

4x8 4/4 FRONT PLATE SQUAT MID Stance

3:04 C

_ Yes I know

8x8 1/1 SQUAT PLATE PRESS

(Silence)

1x8 Transition: Bar

_ It's impossible

7x8 3/1 DEADLIFT

7x

3:56 C

_ Yes I know

8x8 COMBINATION

4x

4:22 Instr

(Synth)

4x8 TRIPLE DEADROW

2x

_ Yes I know

4x8 Transition: Plates and Squat MID Stance

4:47 Rep

_ It was lost in

4x8 4/4 FRONT PLATE SQUAT MID Stance

5:00 C

_ Yes I know

8x8 1/1 SQUAT PLATE PRESS

RECOVERY: Torso Twists, Mid-Upper Back Stretch (clasp hands in front, tuck in chin, spread shoulder blades apart). Lower Back Stretch (elbows to thighs, tuck in chin, lift spine up).

BODYPUMP 96

2x 16x

3:35 V3

TRANSITION 4:35 Rep

4

REPS

0:33 V1

TRANSITION 3:32

3

EXERCISE

0:20 Instr

TRANSITION 2:39 Rep

2

Deadlift / Clean & Press / Squat Press: Posterior chain – glutes, hamstrings, lower and upper back
 Deadrow: Lats

4x8 SET Position Shoulder Roll

0:05 Intro

1

Clean & Press

MUSCLE FOCUS

TRACK FOCUS

SET

DEMONSTRATE

2x 16x

4

The Thrill > 5:29 mins 1 DEADROW / DEADLIFT / CLEAN & PRESS / TRIPLE ROW

2 FRONT PLATE SQUAT / SQUAT PLATE PRESS

LAYER 1

LAYER 1

Explain how to execute the moves using Position and Execution Setup and NETT cues. DEADROW • SET Position – elbows to the rear and maintain that tension between your shoulder blades • Bar to top of knees, belly, knees and stand • Elbows go straight back • Squeeze between your shoulder blades • Belly braced

Explain how to execute the Squat Plate Press.
 • Feet outside hip-width
 • Plate to collarbones
 • Elbows under plate
 • Squat – butt drops just above knee line for range
 • Knees track over toes
 • Chest up, abs braced • Push plate over head
 • Keep elbows slightly forward at the top

DEADLIFT • Hinge forward from the hips • Chest up, abs braced • Bar to top of the knees

LAYER 2

CLEAN & PRESS • Keep the bar close to the body • Get under the bar, drive through the legs • Bend your knees to absorb the weight • Brace your abs as you push the bar above your head

3 DEADLIFT / CLEAN & PRESS / TRIPLE DEADROW

TRIPLE DEADROW • Elbows go straight back • Squeeze between your shoulder blades • Abs braced

LAYER 2

Once your class understands the basics, focus on improving the execution of each move. Explain how they can move the bar more efficiently to improve their technique and overall results. DEADLIFT • Try this: press down through your heels and feel the back of the legs engage • Feel the squeeze in between your shoulder blades as you rise • Press the bar into your thighs – set a powerful upper back for the Clean & Press CLEAN & PRESS • See how close my bar stays to my body – up and down • I want you to feel your bar touching your body TRIPLE DEADROW • Bend your knees even more for greater stability

• Let's hit the quads and the core • Your body is designed to do this – primal movement!

LAYER 3

People will be starting to fatigue. To reinforce good technique in the Deadlift, use strong Motivational Cues in this last set of the Clean & Press to focus your class on their personal goals. • Fatigue is starting to set in, so keep your chest lifted, belly braced and elbows back • One more set – party’s almost over • Let's Clean up • Keep that strong line – that’s how you get what you came for • Squeeze every last drop

4 FRONT PLATE SQUAT / SQUAT PLATE PRESS LAYER 2

Encourage your class to add more weight for the last set of Squat Plate Presses to achieve a metabolic kick. Focus on driving out of the floor to generate more effort from your class. • Feel the floor beneath your feet • 16 and we’re done • How much power are you driving out of the floor? • Use it, find it and tap into your power

© Les Mills International Ltd 2015

5

TRICEPS

WEIGHT SELECTION

ACKNOWLEDGE YOUR NEW PARTICIPANTS AND LET THEM KNOW THEY CAN LEAVE NOW IF THEY CHOOSE TO.

2x PLATES

REGULARS: 1x medium/large plate NEW PEOPLE: 1x small plate

TRACK FOCUS

Clearly coach the execution of the Tricep Dips and Pushups and offer options.

SET 1

2

MUSIC

DEMONSTRATE

Fast transitions between Tricep Dips and Tricep Pushups

MUSCLE FOCUS

Overhead Tricep Extensions and Seated Tricep Dips: Triceps Tricep Pushups: Triceps and deltoids

EXERCISE 3x8 4/4 SEATED TRICEP OVERHEAD EXTENSION 8x8 SEATED TRICEP OVERHEAD EXTENSION COMBINATION 2x 1/1 (8 cts) 1x 1/1/2 (8 cts) 8x8 3/1 SEATED TRICEP OVERHEAD EXTENSION

(Trumpets)

0:23 C

All you sinners

0:47 V1

My life started

1:11 C

All you sinners

8x8 SEATED TRICEP OVERHEAD EXTENSION COMBINATION (Last 8 cts, transition to Tricep Dips)

4x

1:35 V2 2:02 V3

I was drunk _ No one wants

9x8 3/1TRICEP DIP 4x8 1/1/2

9x 4x

2:14 2:16 C

(Low) All you sinners

2:39 C

All you sinners

½x8 Transition: Tricep Pushup, hands on end of bench 8x8 TRICEP PUSHUP COMBINATION 2x 1/1 (8 cts) 1x 1/1/2 (8 cts) 2x8 Transition: Tricep Dip

2:45 V4

I was drunk

9x8 3/1 TRICEP DIP

9x

3:12 V5

_ No one wants

4x8 1/1/2

4x

3:26 C

(Low) All you sinners

3:50 C

All you sinners

½x8 Transition: Tricep Pushup, hands on end of bench 8x8 TRICEP PUSHUP COMBINATION 2x 1/1 (8 cts) 1x 1/1/2 (8 cts) Last 4 cts, transition to Standing Tricep Overhead Extension 8x8 1/1 STANDING TRICEP OVERHEAD EXTENSION SET Stance

TRANSITION 3:24

3

RECOVERY: Shake the arms and Tricep Stretches.

BODYPUMP 96

REPS

0:07 Intro

3x 4x 8x

4x

4x

16x

5

Hallelujah > 4:16 mins 1 SEATED TRICEP OVERHEAD EXTENSION

3 TRICEP PUSHUP / STANDING TRICEP OVERHEAD EXTENSION

LAYER 1

LAYER 2/LAYER 3

Coach your class to achieve Position and Execution Setup using NETT. Focus on teaching the timing and the range of the Combination. • Open your knees, elbows forward • Chest lifted, abs braced • Elbows in • Plate right down to the back of the neck, full extension at the top • Keep the body still

2 SEATED TRICEP OVERHEAD EXTENSION / TRICEP DIP / TRICEP PUSHUP LAYER 1/LAYER 2

The first set is short, so reinforce timing and execution cues in the long set of extension work. Reinforce the timing of the combo so the class get the musical feel. The last set of Dips is where the class will need Layer 2 cues to improve execution as fatigue kicks in fast. What will you say to stop them checking out of the workout? TRICEP DIP • Option is for plate on lap • Hands shoulder-width apart • Fingers facing forward • Elbows facing the back of the room • Brace your abs • Chest lifted • Weight back in the arms • The options make it more achievable as the track gets tougher: butt on the bench and elbows to the rear anytime • Can you feel the tension. That tension creates change in the arms

Use Layer 2 cues to help the class experience greater intensity in the Pushups by coaching full range, timing and execution. The last set of Overhead Extensions is the perfect time to connect with your class and bring everyone home together. TRICEP PUSHUP • Remember the option on the knees • Place your firmly onto palms into the bench • Lock them, in to set your upper back • Elbows stay close to the body STANDING OVERHEAD TRICEP EXTENSION • Quick transition • Chest lifted, abs braced
 • Plate to the base of the neck • Extend the arms at the top • Elbows in and high
 • Sing it people!

INTENSITY

The fast transitions with no recovery ensure this is a challenging track. Pre-cueing each move early on and providing options will make sure that your participants stay in the workout and maintain the time under tension, especially in the combination.

PUMP FACT

Corkscrewing the hands into the bench in the Pushups engages the lats and scapular stabilizers. This creates a strong upper body position, making it easier to hold good form when fatigue sets in.

TRICEP PUSHUP • Quick transition • Hands on bench • Chest to elbow height
 • Elbows in and back • Option – knees on the floor • Brace your core

© Les Mills International Ltd 2015

6

BICEPS

WEIGHT SELECTION

BARBELL

Barbell with Warmup weight or slightly less

TRACK FOCUS

Coach great execution to find the intensity in the Mid-Range Pulse.

SET

MUSIC

2

RECOVERY

Mid-Range Pulse

MUSCLE FOCUS Biceps

EXERCISE

0:10 PC

Everytime you

8x8 3/1 BICEP CURL

8x

0:31 C

Wobble in my

4x8 3x MID-RANGE PULSE (8 cts)

4x

0:42 V1

It's like my head

8x8 3/1 BICEP CURL Split Stance

8x

1:04 Ref

Girl it's on me

4x8 2/2 BICEP ROW Set Stance

2x

1:15 PC

Everytime you

8x8 COMBINATION 1x 1/1 BICEP ROW (8 cts) 1x 3 MID-RANGE PULSE (8 cts)

4x

1:37 C

Wobble in my

4x8 3x MID-RANGE PULSE

4x

1:49 V2

Yeah wobble

8x8 3/1 BICEP CURL Split Stance

8x

2:10 Ref

Girl it's on me

4x8 2/2 BICEP ROW Set Stance

2x

2:22 PC

Everytime you

8x8 COMBINATION

4x

2:42 Br

Build

¾x8 HOLD, shoulder roll

2:45 Br

Work, work, work

8x8 3x MID-RANGE PULSE

3:07

(Music drop)

½x8 Step B into Split Stance (Fast)

3:09 V3

Wobble, wobble

8x8 3/1 Split Stance

8x

3:30 Ref

Girl it's on me

4x8 2/2 BICEP ROW Set Stance

2x

3:42 PC

Everytime you

8x8 COMBINATION 1x 1/1 BICEP ROW (8 cts) 1x 3 MID-RANGE PULSE (8 cts)

4x

4:04 Br

_ In my walk, walk

¾x8 HOLD, shoulder roll

4:07 Br

Wobble, work, work

8x8 3x MID-RANGE PULSE

3

RECOVERY: Shake the arms. Bicep Stretch. Thumbs in and down, arms back.

BODYPUMP 96

REPS

2x8 SET Position

0:04 Intro

1

DEMONSTRATE

8x

8x

6

Wobble > 4:30 mins 1 BICEP CURL / MID-RANGE PULSE / BICEP ROW

3 BICEP CURL / BICEP ROW / MID-RANGE PULSE

LAYER 1

LAYER 2/LAYER 3

Create a clear setup of Target Zones, range and tempo. BICEP CURL • SET Position, feet under your hips • 3/1 Bicep Curl • Bend your knees • Lift up your chest, brace your abs • Bar stops in front of shoulders • Then all the way down to the thighs • Even weight in front and back legs to be stable MID-RANGE PULSE • Mid-Range Pulse – 3, 2, 1 and touch • Elbow height and 1 inch (2.5cm) up • Watch my bar – range is small and movement quick BICEP ROW/MID-RANGE PULSE • Step in, bar to knees, lift to ribs, back to knees, stand • Easy combination coming next • 1 quick Row, 3x Mid-Range Pulses – stay for 3

2 BICEP CURL / BICEP ROW MID-RANGE PULSE / LAYER 2 Use this set to focus on posture and elbow position so the class can feel the intensity and stay in the workout to get the results. Be sure to pre-cue the Shoulder Roll and reinforce the timing of the moves. BICEP CURL • Reset posture, lift chest and brace abs • Sink into your legs so you feel stable and strong when we move quickly

Fatigue will be starting to kick in, so remind your class of how to manipulate the intensity in all the exercises to achieve the results. The intensity will be felt in the Mid-Range Pulse so motivate them to enjoy that feeling! Use the last 30 seconds to hook into the groove, connecting the class to the music and their bodies. • Take a breath – we’ve got one more round, let's do this together • Squeeze bicep to lift the bar • Squeeze forearm onto the Bicep to feel the muscle engage deeper • We do it because that’s what we like • 30 seconds to go • What do you say? • Don’t stop – feel it • You can groove but you can't wobble; stand still and feel the work

PERFORMANCE

Match your voice and your delivery of the track to the energy of the song. Use the highs and lows of the music to create contrast in your vocals, and bring a fun attitude to the stage! Use the lyrics in the final set to bring everybody to the finish line.

PUMP FACT

BODYPUMP uses light weights and high reps to shape and tone muscles. Accumulating muscle pressure with repeated movements like the Mid-Range Pulse is one of the tools we use to achieve these benefits.

BICEP ROW/MID-RANGE PULSE • Lift elbow high to engage bicep and work harder • Think forearm to bicep • Check elbow is under shoulder to maintain load in the bicep • Body stays still, bar moves fast – so you feel the pump

© Les Mills International Ltd 2015

7

LUNGES

WEIGHT SELECTION

REGULARS: Biceps to Chest weight NEW PEOPLE: Body weight Options: To use plates or body weight

BARBELL

1x PLATE

TRACK FOCUS

Explain how to execute the Pulse Lunges correctly, and educate how this creates muscle pressure to generate faster shape and tone.

SET

MUSIC

MUSCLE FOCUS

Squats and Lunges: Glutes and quadriceps

EXERCISE

Sleepless nights

4x8 4/4 LUNGE

2x

0:23

_ To get a

4x8 2/2

4x

0:37 C

Spread it like

4x8 3x BOTTOM HALF PULSE LUNGE (8 cts)

4x

0:52 Rep

Money, money, money, money

4x8 3/1

4x

1:06 C

Spread it like

8x8 7x BOTTOM HALF PULSE LUNGE 14 cts and HOLD 2 cts (16 cts)

4x

1:35 V2

Sleepless nights

4x8 2/2 LUNGE L

4x

1:50 Rep

Sleepless nights

4x8 1/1

8x

(Low)

1x8 Transition: Step in and switch legs

Sleepless nights 32x8 REPEAT LUNGE R

4:05 C

Spread it like

4x8 4/4 SQUAT Wide Stance

2x

4:19 Rep

Money, money, money, money

4x8 3/1

4x

4:34 C

Spread it like _

12x8 7x BOTTOM HALF PULSE SQUAT 14 cts and HOLD 2 cts (16 cts)

RECOVERY: Shake the legs. Quadricep Stretches.

BODYPUMP 96

REPS

0:09 V1

TRANSITION 2:05 Br 2:09 V3 2

3

Lunge 90/90 setup

1x8 SET Position for LUNGE L

0:05 Intro

1

DEMONSTRATE

6x

7

Peanut Butter Jelly > 5:21 mins 1 LUNGE

3 WIDE STANCE SQUAT

LAYER 1

LAYER 1/LAYER 3

Coach the basic Layer 1 cues for good technique in the Lunge, establishing position and execution. Once everyone is moving well, focus on range and getting them to move up and down in the Pulses to maintain the position of the knee. Provide the option of putting the bar down anytime, to maintain great technique. • Back knee towards the floor • Front knee to 90 degrees • Hips and shoulders square to the front • Lift chest and brace your core • Front thigh parallel to the floor to engage the glutes • Focus on timing • Squeeze shoulder blades together to improve posture • Push through the front heel to feel your glutes activate • 7x Bottom Half Pulses • Remember: down and up, not forward and back, to hold knee position • Pressure is starting to create change in the muscles • Perfect technique is needed,so you can put the bar down anytime

2 LUNGE LAYER 2/LAYER 3

Work on the other leg with timing and execution cues to get everyone moving well. Next, coach your class how they can improve execution and manipulate the intensity to work harder, to experience more muscle burn. Once you are through the Pulses, role-model strong technique to keep them in the effort. • Reset the posture – chest up, abs in and braced • Knee above the ankle to feel the quads • Knee out to feel the glutes • Perfect timing creates muscle tension • Stay low to work the butt – feel the pressure • Continuous tension – more time under tension creates faster change • Keep working, everyone

Cue Position and Execution Setup. Using NETT, coach good technique in the Squat – Temp, Target Zones and leg alignment. The class will not be expecting the last 2 sets of Pulses! Be the physical inspiration on stage and use the music to drive them to the finish line. • Heels outside shoulder-width • Turn the toes out slightly • Belly in and braced; lift the chest • Sit your hips back and down • Knees move forward, in line with toes • Hips stop just above your knee line • 7x Pulses, stand, reset • Continuous tension training, burning calories and shaping our bodies • Brace the abs tighter

INTENSITY

Range and timing are key to creating pressure in the legs; the Pulses create heat to shape and tone the legs. If you see members struggling, provide the option to put the bar or plate down during the track. It's important that everyone feels successful.

PUMP FACT

In the Lunges, maintaining a vertical up/down action, rather than a forward and back motion, is not only more effective for engaging the quads but it also reduces pressure in the back of the kneecap.

© Les Mills International Ltd 2015

8

SHOULDERS

WEIGHT SELECTION

BARBELL

REGULARS: Barbell with Warmup 2x PLATES weight or slightly heavier, 2 light plates NEW PEOPLE: Barbell with Warmup weight or plates Option: 2x light/medium plates for the entire track

TRACK FOCUS

MUSCLE FOCUS

Bar work: Deltoids, trapezius Plate work: Rotator cuffs, muscles of the upper back, deltoids

Clearly coach the execution of each exercise and explain how this creates great conditioning for the upper body.

SET

MUSIC 0:21 V1

1

TRANSITION

0:50 1:19 1:27 1:34

EXERCISE

REPS

4x8 Set Up for KNEELING REAR DELTOID FLY

0:05 Intro _ We are

Rep Memoryyyy _ Build Instr (Wind up) Instr (Heavy synth)

2:03 V2

_ We are, we are

2:32 Rep

Memoryyyy _

2:36 Instr

(Heavy synth)

2

8x8 3/1 KNEELING REAR DELTOID FLY

8x

8x8 2x8 2x8 8x8

8x 1x 1x 2x

1/3 4/4 KNEELING SIDE RAISE 4/4 STANDING SIDE RAISE PLATE COMBINATION 1: 4x SINGLE SIDE RAISE (16 cts) 2x ROTATOR RAISE (16 cts) 8x8 PLATE COMBINATION 2: 2x 3/1 SIDE RAISE (16 cts) 2x ROTATOR RAISE (16 cts)

2x

1x8 Transition: Plates down. Pick up bar 12x8 BAR COMBINATION 4x 1/1 STANDING OVERHEAD PRESS (16 cts) SPLIT Stance 4x 1/1 PUSH PRESS (16 cts) SET Stance

3x

3:19 Instr

(Distorted horn)

4x8 1/1 PUSH PRESS SET Stance

TRANSITION

3:34 Instr

(Synth melody)

4x8 Transition: Bar down. Pick up plates

3

3:48 Instr 4:04 Instr

(Fast drumbeat) (Heavy synth)

4x8 3/1 STANDING SIDE RAISE 8x8 PLATE COMBINATION 1

4x 2x

4:32 V3

_ We are, we are

8x8 PLATE COMBINATION 2

2x

5:01

Music low

1x8 Transition: Plates down. Pick up bar

5:05 Instr 5:49 Instr

(Heavy synth) (Distorted horn)

TRANSITION 4

12x8 BAR COMBINATION 4x8 1/1 PUSH PRESS

RECOVERY: Shake the arms and Deltoid Stretches (arms across front of body).

BODYPUMP 96

8x

3x 8x

8

Addicted To A Memory > 6:06 mins 1 KNEELING REAR DELTOID FLY / STANDING SIDE RAISE / ROTATOR RAISE LAYER 1

Coach position and execution setup cues using NETT to help with the timing of all three exercises KNEELING REAR DELTOID FLY • Kneeling position • One leg forward • Tip forward from the hips • Brace abs • Plates face inwards • Lean forward • Eyes 6.5m feet (2 meters) ahead • Elbows slightly bent • Finish with the plates under shoulder line • Squeeze between shoulder blades to lift your arms wide • Open the chest STANDING SIDE RAISE • Heels under hips • Elbows just below shoulder height • Chest lifted – abs braced ROTATOR RAISE • Elbows high • Upper body strong; lift the chest
 • Drop the shoulder blades down • Squeeze between shoulder blades as you rotate • Feel tension in your shoulders

2 OVERHEAD PRESS / PUSH PRESS LAYER 1

OVERHEAD PRESS Coach position and execution of the exercise and use good timing cues for the combination. Pre-cue the 8x 1/1 Push Press so nobody misses a rep. • Bar from chin to ceiling • Building static strength • Brace your core; keep your chest up • Push your front heel through the floor PUSH PRESS • Step in, Push Press • Use your legs • Brace your abs as you push the bar • Catch the bar high on the chest • Push the bar up in a vertical line • Bend your knees more

3 STANDING SIDE RAISE / ROTATOR RAISE LAYER 2/LAYER 3

Use this set to focus on timing, range and precision of movement to create isolation in the muscles.
You will need to motivate the class to stay with you as fatigue will be setting in – try using positive motivators, intrinsic and extrinsic motivation-type cues. • Anchor your body – set the feet by using the floor • Feel your shoulders working now • Elbows just under shoulder height for your range • Keep elbows high to isolate • Full range to isolate • Squeeze between shoulder blades to open • Don’t stop everybody – stay with us

4 OVERHEAD PRESS / PUSH PRESS LAYER 2/LAYER 3

Final big set! Fatigue will be high, so maximize the training effect by reinforcing strong body position. Use the music to motivate people through the effort and refer to the benefits of staying in the workout; use motivational voices that are big and intense. • Catch the bar • Single static push • Brace your core • Dynamic power push • This is full-body tension • Total body conditioning – legs, core, shoulders • Big push – yes! • Drive the bar to the ceiling • Push the floor away to drive the bar to the ceiling • Raise the bar high!

INTENSITY

This track is all about compound training with isolation work and short recoveries; both will increase intensity. Compound exercises involve multiple joints and muscles and the isolation work will shape and tone the shoulders. Short recoveries keep the intensity high, burning more calories, getting us stronger and leaner!

PUMP FACT

Keeping the chest up and shoulder blades slightly retracted has been proven to increase the strength in the rotator cuffs.

© Les Mills International Ltd 2015

9

CORE

TRACK FOCUS

Coach body part and direction. Moving along with timing cues and options so everyone can work at the same level.

SET

MUSIC

2 RECOVERY

3

EXERCISE

REPS

0:07 V1

It's too hard to sleep

8x8 2/2 PLATE CRUNCH Plate to forehead

8x

0:40 C

_ Girl, you're the one

8x8 TRIPLE PULSE CRUNCH (Extend arms straight up with plate)

8x

1:14 Br

next to you, ooh ooh

2x8 4/4 PLATE CRUNCH (Extend arms straight up with plate)

1x

1:22 V2

You open the door

4x8 2/2 PLATE CRUNCH Plate to forehead

4x

1:39 C

_ Girl, you're the one

8x8 TRIPLE PULSE CRUNCH (Extend arms straight up with plate)

8x

2:13 Br

next to you, ooh ooh

2x8 4/4 PLATE CRUNCH (Extend arms straight up with plate)

1x

2:21 Br

_ just the thought

2x8 RECOVERY (16 cts)

2:29 Br

_ just the thought

2x8 4/4 PLATE CRUNCH (Extend arms straight up with plate)

1x

2:38 C

_ Girl, you're the one

8x8 TRIPLE PULSE CRUNCH (Extend arms straight up with plate)

8x

4x8 4/4 PLATE CRUNCH

2x

3:12 Outro I would do anything

BODYPUMP 96

Plate Crunch and Plate Push: Rectus Abdominis

½x8 Set up for PLATE CRUNCH Option: No plate

0:04 Intro

1

MUSCLE FOCUS

9

Want To Want Me > 3:32 mins 1 PLATE CRUNCH / TRIPLE PULSE CRUNCH

3 PLATE CRUNCH / TRIPLE PULSE CRUNCH

LAYER 1

LAYER 3

TRIPLE PULSE CRUNCH • Arms straight • Pulse 3, 2, 1 • Aim to keep plate above shoulders • Lift shoulders off the floor then rest them back down

PUMP FACT

Coach the Position and Execution Setup of the moves and provide options early on. PLATE CRUNCH • Plate to forehead • Up, up, down, down • Chin tucked in • Eye gaze in between knees • Slide ribs to hips

Your class will be feeling the burn of continuous tension training. Motivate participants to complete the last set and challenge them to press the plate higher for the last 8 reps. • Stamp your plate on the ceiling • Get extra height as you crunch and get a big stamp of approval

Keeping the chin tucked in during Crunches not only protects the neck, but it also conditions the deep stabilizing muscles in the neck, which protects our neck from injury when lifting weights.

2 PLATE CRUNCH / TRIPLE PULSE CRUNCH LAYER 2

Once the class have the basics, explain how to execute the exercise with more precision and how to manipulate the intensity, using cues that refer to muscle feeling. PLATE CRUNCH • Squeeze your six-pack to crunch higher and peel your shoulder blades off the floor • Keep the plate to forehead to maintain load in the core TRIPLE PULSE CRUNCH • Press the plate to the ceiling • See if you can relax your shoulders and squeeze your six-pack to press your plate higher

© Les Mills International Ltd 2015

10 COOLDOWN TRACK FOCUS

Lead your class through the Cooldown, acknowledging which muscles are being stretched.

SET

MUSIC

EXERCISE 4x8 CHILDS POSE

0:05

Intro

0:18

V1

Boy, so what's

8x8 KNEELING CHEST STRETCH (L then R) Change to R side after 4x8 cts

0:45

PC

I'll give you everything

4x8 SEATED GLUTEAL HURDLER STRETCH L

0:59

C

My, my,my

4x8 KNEELING HIP FLEXOR STRETCH L leg F, R arm lifted

1:13

I'm like, oh

4x8 HAMSTRING STRETCH L

1:27

V2

After that

4x8 CHILDS POSE

1:40

PC

I'll give you everything

4x8 SEATED GLUTEAL HURDLER STRETCH R

1:54

C

My, my, my

4x8 KNEELING HIP FLEXOR STRETCH R leg F, L arm lifted

I'm like, oh

4x8 HAMSTRING STRETCH R 8x8 STANDING QUADRICEP STRETCH L, R

2:08 2:21

Instr

(Low)

2:49

Rep

Boy, you got me

2x8 UPPER BACK STRETCH

2:52

C

My, my, my

8x8 ITB STRETCH L, R

3:20

Outro

BODYPUMP 96

3x8 Torso Twist. Shake arms and legs

Adore > 3:41 mins

10

COACHING TIPS • Clearly explain how to achieve the stretch and where it should be felt • Acknowledge the effort that’s been put into the workout today and congratulate them on completing it! 
 • Share the great training benefits of this release

© Les Mills International Ltd 2015

BODYPUMP TECHNIQUE COACHING CUES GLOSSARY SET POSITION

STANDING UPRIGHT ROW

• 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 • Chin tucked in

• SET Position • Chest up – abs braced • Slight pinch between the shoulder blades

Position Setup

Position Setup

Execution Setup

• Lift bar up to lower chest • Elbows above the bar • Keep bar close to body

Layer 2

• Lead with the elbows • Squeeze between the shoulder blades

Overhand Grip

DEADLIFT Chest SET Position

Position Setup

• SET Position • Slight bend in the knees (20 degrees) • Chest up, abs braced • Elbows to rear – light pinch between the shoulder blades • Chin tucked in

Execution Setup

• Tip from the hips, keeping the chest lifted • Bar to knees • Chin tucked in – eyes forward, 6 feet (2 meters) in front

Layer 2

• Tension between shoulder blades all the way through • Squeeze your hamstrings and glutes on the way up • Heels grounded into the floor

BODYPUMP 96

Keeping the chest lifted and shoulder blades retracted places the shoulder blades in the optimal position to receive load. Lifting the bar no higher than the lower chest reduces the potential for shoulder impingement (compression of the shoulder tissues).

DEADROW

CLEAN & PRESS

• SET Position • Slight bend in the knees (20 degrees) • Chest up, abs braced • Elbows to rear – light pinch between the shoulder blades • Chin tucked in

• SET Position • Chest up – abs braced • Knees bent

Position Setup

Execution Setup

• Bar to the knees • Bar into the belly button • Squeeze between the shoulder blades

Layer 2

• Slide the bar up your thighs • Squeeze the shoulder blades together • Bend the legs for more stability and sit into the butt • Keep the shoulders away from the ears Emphasizing a squeeze between the shoulder blades will ensure that we engage the scapula retractors and reduces the tendency for participants to merely hinge backward from the shoulder joint during the Row. These muscles are key stabilizers of the shoulder and help prevent injuries.

Bottom Range

Position Setup

Execution Setup

• Start with more knee bend and use the legs to drive the bar up • Keep elbows above the bar during Upright Row phase • Bar close to the body, lift to lower chest • Drop under the bar, bending the knees • Clean the bar and hold in front of the collarbones • Press to the top • Use the legs to drive the bar up • Abs braced as you Press above the head • Elbows slightly forward • Bend the legs again, return to SET Position • Bring the elbows up and over to lower the bar

Layer 2

• 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! Using the legs to get under the bar is the key to minimizing the load on the shoulder muscles and generating the most power in the Clean & Press. Focusing on jumping under the bar and explosively driving the bar over head will increase metabolism and spike the heart rate.



1

2

3

4

5

6

7

© Les Mills International Ltd 2015

POWER PRESS

WIDE SQUAT

• SET Position • Knees bent in Half Squat • Chest up – abs braced • Bar at collarbones

• Heel–toe wider than Mid Stance

Position Setup

Position Setup Layer 2

Execution Setup

• Use your legs to drive the bar upward • Drive bar up in Overhead Press • Elbows slightly forward at the top of the Press • Abs braced as the bar moves over head • Return bar to chin • Power the bar up two more times

• Sit the hips back • Push through your heels as you rise, to activate the glutes • Push floor apart with your feet • Squeeze butt on the way up

Layer 2

• Bend the legs to catch the bar • Hips down and back • Keep the heels down during the Power Presses • Drive out of your legs • Power the bar up

WIDE Stance

WIDER SQUAT Position Setup

• Heel-toe wider than Wide Squat

Follow-up

• Drive your feet apart • Knees out

Clean & Catch

Power Press up & down

Return to SET Position

MID STANCE SQUAT

WIDER Stance

Position Setup

• Bar on meaty part of upper back • Feet slightly wider than hips with toes turned out • Chest up, light pinch between the shoulder blades • Belly in and abs braced

Execution Setup

• Sit the butt back and down • Knees track forward, in line with toes • Butt stops just above knee level – knees at 90 degrees

Layer 2

• Finish with hips under shoulders • Feel the pressure in your quads • Brace the abs tighter in the Bottom Halves

MID Stance

BODYPUMP 96

Bottom Range

90/90 SETUP FOR STRIDE LENGTH

• Kneeling • Hips square with 90-degree angles at both knees • Tuck toes of back foot under and rise; this sets the stride length

LUNGE

PUSHUP

• Feet hip-width and step back to 90/90 stride length • Hips and shoulders even and square to the front • Knees in line with toes • Belly in, abs braced and chest up

• Hands just outside shoulder-width • Back straight – abs braced to support the mid-section • Chin tucked in

Position Setup

Execution Setup

• Bend knees – back knee moves towards the floor • Front thigh parallel to the floor

Follow-up

• Go low to work the butt • Body weight even on both legs • Push through the front heel to activate the glutes

Position Setup

Execution Setup

• Drop down to bring shoulders and chest to elbow level

Layer 2

• Push the floor away Dropping the chest no lower than elbow height minimizes rotator cuff stress.

2. On knees

1. On toes

3. Kneeling

A-PRESS

BENCH PUSHUP

• Plates face inward, elbows in • Hands narrower than shoulder-width • Bend the elbows down to bench level • Squeeze the chest together as you rise • You want to make a capital ‘A’ at the top

• Hands just outside shoulder-width on bench • Back straight – abs braced to support the mid-section • Chin tucked in

Position Setup

Position Setup

Execution Setup

• Drop down to bring shoulders and chest to elbow level

Layer 2

• Push the bench away

© Les Mills International Ltd 2015

FRONT PLATE SQUAT Position Setup

• Feet slightly wider than hips with toes turned out • Plate parallel with the floor, in front of collarbones • Elbows under plate • Chest up, abs braced

Execution Setup

• Sit the butt down and back • Knees track forward in line with toes • Butt stops just above knee level – knees at 90 degrees • Brace the abs as the plate moves over head • Elbows slightly forward

Layer 2

SEATED OVERHEAD TRICEP EXTENSION Position Setup

• Cross the legs to allow the hips to sit upright • Hold the plate over head, arms slightly forward so you can just see your elbows • Shoulders away from ears • Chest lifted – abs braced • Chin tucked in

Execution Setup

• Lower plate to base of neck • Full extension to the top

Layer 2

• Keep the elbows squeezing inwards – to isolate the triceps

• P ush through the heels as you rise, to activate your glutes • Squeeze the butt on the way up

SEATED TRICEP DIP Position Setup

SQUAT PLATE PRESS Position Setup

• Feet slightly wider than hips with toes turned out • Plate parallel in front of collarbones • Elbows under plate • Chest up, abs braced

Execution Setup

• Sit the butt down and back • Knees track forward, in line with toes • Half Squat • Brace the abs as the plate moves over head • Elbows slightly forward

• Feet hip-width apart • Hands on the bench by your butt – weight in the heel of your hands • Chest up • Shoulders away from ears

Execution Setup

• Drop butt close to bench top – butt towards the floor • Elbows bend toward the back of the room

Layer 2

• Full extension to the top

No plate

With plate

On bench

BODYPUMP 96

TRICEP PUSHUP

Position Setup • Hands shoulder-width apart • Back straight – abs braced to support the mid-section • Chin tucked in Execution Setup • Elbows stay close to the body • Elbows to ribs

BICEP CURL

Position Setup • Knees soft – Split Stance or SET Position • Chest up • Abs in and braced Execution Setup • Curl the bar to just in front of the shoulders • Extend all the way down to your thighs Layer 2 • Elbows by the sides of your body • Keep the body still

On Toes

Bottom Half

STANDING OVERHEAD TRICEP EXTENSION Position Setup

• Split Stance – knees soft, weight even in front and back foot • Shoulders down • Belly in, abs braced • Chest up

Execution Setup

• Plate extends overhead and returns to the base of the neck • Elbows forward

Layer 2

BICEP ROW Position Setup • As Bicep Curl

Execution Setup

• Tip from the hips • Bar to kneecaps • Pull the bar to ribcage, just under chest • Elbows pull high to the back

Layer 2

• Pull the forearms into the biceps • Squeeze the biceps • Squeeze the shoulder blades together

• Sink into the legs and keep a strong core • Keep the shoulders back and down to keep the work in the Triceps

© Les Mills International Ltd 2015

KNEELING REAR DELTOID FLY Position Setup

• Kneel with one foot forward • Body leans on a 45 degree angle • Chest lifted • Keep the chin tucked in and the back of the neck long, eyes look about 3 feet (1 meter) in front

Execution Setup

• Lift the elbows to shoulder level • Squeeze between the shoulder blades • Elbows slightly bent

Layer 2

• Lead the movement with the elbows • Keep the chest lifted, try not to drop the shoulders forward • Shoulders away from ears

STANDING SIDE RAISE Position Setup

• SET Position • Elbows at 90 degrees • Chest up – abs braced

Execution Setup

• Lift the elbows to just below shoulder level • Elbows slightly forward • Lead the movemenht with the elbows • Chin tucked in

Layer 2

• Keep the body still to isolate your shoulders • Shoulders away from the ears Option: To increase intensity, widen the angle at the elbow Keeping the elbows slightly forward ensures we lift the arms in the same plane as the scapula, helping us to engage the rotator cuff muscles evenly to protect the shoulders. Stopping the movement just below shoulder level reduces the potential for shoulder impingement (compression of the shoulder tissues).

KNEELING SIDE RAISE Position Setup

• Kneeling position • Elbows at 90 degrees • Chest up – abs braced

Execution Setup

• Lift the elbows to just below shoulder level • Elbows slightly forward • Lead the movement with the elbows • Chin in

Layer 2

• Keep the body still to isolate your shoulders • Shoulders away from the ear Option: To increase intensity, widen the angle at the elbow

STANDING SIDE ROTATOR RAISE Position Setup

• SET Position • Chest up, abs braced • Elbows bent at 90 degrees – plates facing inward

Execution Setup

• Elbows lift to the side, stopping just under shoulder height • Lower forearms back to shoulder level • Rotate shoulders to open the arms • Return to start position

Follow-up

• Squeeze between the shoulder blades as you pull back • Complete all phases of work

BODYPUMP 96

STANDING OVERHEAD PRESS

PLATE CRUNCH

• Split Stance • Weight even in front and back foot, knees soft • Chest up – abs braced • Bar in line with chin, elbows under wrists

• Heels close to butt • Plate held to forehead

Position Setup

Execution Setup

• Press the bar upward • Keep the elbows soft at the top and elbows slightly forward • Brace the abs as the bar moves above your head

Layer 2

• Keep your body upright and don’t lean back – keep the work in the shoulders

Position Setup

Execution Setup

• Plate and upper body move as one unit • Slide ribs to hips • Keep your chin tucked in • Eyes look between your knees at the top of the move • Hold the plate like the peak of a cap

Layer 2

• Lift a little higher to increase intensity

STANDING OVERHEAD PUSH PRESS Position Setup

• SET Position • Knees bent • Chest up – abs braced • Bar in front of chin

Execution Setup

• Use your legs to drive the bar upward • Drive bar up in the Overhead Press • Elbows slightly forward at the top of the Press • Abs braced as the bar moves over head • Return bar to chin

Layer 2

• Bend the legs to catch the bar • Bend and drive • Power the bar up

© Les Mills International Ltd 2015

NOTES

BODYPUMP 96

NOTES

© Les Mills International Ltd 2015

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