Bodypump 96 Choreography Notes Pdf -
Latissimus dorsi, rhomboids, posterior deltoids, and erector spinae.
: Power, speed, and cardiovascular conditioning via multi-joint pulling movements. Choreography Highlights : The core of this track centers on the Clean & Press .
Rectus abdominis, obliques, and transverse abdominis.
Keep the bar directly over the middle of the chest. Do not let the bar drift toward the neck. Push the upper back firmly into the bench for stability. Track 4: Back Song: The Night – 3LAU & Nom De Strip feat. Estelle
It’s important to note that official Les Mills choreography notes are provided exclusively to certified Les Mills instructors. These materials are intended for use in licensed clubs only. bodypump 96 choreography notes pdf
Les Mills International protects its intellectual property rigorously. Official PDF choreography notes are only available via the Les Mills Instructor Portal (Releases app or website). Below, you will find a complete, unofficial breakdown of the timings, exercises, and coaching highlights to help you study or recall BP96 until you can access your official materials.
BodyPump 96 stands out as a memorable release that successfully combined great music with effective choreography. While opinions varied on specific tracks—particularly triceps and biceps—the overall package provided a challenging, energizing workout that pushed participants to new limits.
Hover/Plank variations with knee taps or side-to-side hip twists.
Studying the notes ensures that instructors understand the required for the release. Rectus abdominis, obliques, and transverse abdominis
Focus heavily on safety, alignment, and basic timing. Tell your class exactly what to do and how to do it safely (e.g., "Feet outside hip-width, knees track over toes").
BodyPump 96 stands as one of the most high-energy, physically demanding releases in Les Mills history. Driven by an intense, driving soundtrack, this release focuses heavily on time-under-tension, rapid transitions, and targeted muscle exhaustion. Whether you are an instructor trying to memorize the choreography without staring at your notes, or a participant looking to understand the science behind the burn, this comprehensive guide breaks down the release track by track.
"Instruction" by Jax Jones ft. Demi Lovato (Stefano Pain & Marcel Mix) Duration: 5:00 Timing & Reps:
Log into your instructor portal, download the official PDF, and queue up the tracks on your USB stick. Your chest and legs will thank you (eventually). Push the upper back firmly into the bench for stability
Focus on the "Set Position." Keep feet hip-width apart, knees soft, abs braced, and shoulders back and down. Track 2: Squats Song: Blow Your Mind – Tiësto Target Muscles: Quadriceps, glutes, hamstrings.
Light barbell work focusing on Deadlifts (2/2 and 4/4 counts), Deadrows, Upright Rows, Clean & Presses, Squats (mid-stance), and Lunges. Track 2: Squats Song: Blow Your Mind – Tiësto & MOTi Focus: Quadriceps, glutes, and hamstrings.
Seated Tricep Overhead Extension, Tricep Dip, Tricep Pushup, Standing Tricep Overhead Extension
Vertical alignment is critical. Keep the back heel lifted high and drop the back knee straight down toward the floor to protect the front knee joint. Track 8: Shoulders ( Dark Horse ) Focus: Deltoids and trapezius.
deadlifts (2/2 and 4/4 tempos) to warm up the posterior chain. Deadrows to transition muscle activation to the upper back.