Emphasize keeping the shoulders down and away from the ears. Ensure the bar lands directly over the middle of the chest, not the neck. Track 4: Back
In the high-octane, neon-lit world of Les Mills, change is the only constant. Every three months, a new release drops, bringing with it fresh chart-toppers, evolved movement patterns, and a new physical challenge. But ask any seasoned BodyPump instructor or long-time participant about their "white whale," and you’ll rarely hear about the latest quarterly drop. Instead, they’ll talk about a ghost from the past:
Building lower-body endurance through varying stance widths and grueling bottom-half pulses. Key Movements: Mid Stance: Sets the foundation for quad dominance. Wide Stance: Shifts focus toward the glutes. bodypump 86 choreography notes pdf work
The PDF provides, "What to say" (scripts) and "What to look for" (coaching tips). This helps instructors:
The music of Release 86 is pure motivation, featuring a blend of pop, rock, and dance anthems that keep the energy high even when the reps get tough: I Cry – Flo Rida Squats: In the Clear – SIX60 Chest: Your Body – Christina Aguilera Back: 50 Ways to Say Goodbye – Train Triceps: Dark Side – Kelly Clarkson Emphasize keeping the shoulders down and away from the ears
For the instructor, these notes function as a script. They break down complex combinations—such as the specific rep profiles for the squats, chest, or back tracks—into easily digestible counts. By studying these notes, instructors learn exactly when to cue a change in tempo, when to encourage participants through a heavy lifting phase, and how to execute the movements safely to prevent injury. Without this detailed guide, the seamless fusion of music and movement that defines the program would be lost. 📄 The Quest for PDFs and the Digital Workflow
From a teaching perspective, this is a challenging sequence to cue, as the clean requires precise timing and coordination. Participants who master the movement, however, find this track extremely effective for building back strength. Instructor notes suggest if you have the technique dialed in, as the track allows for heavier loads than typical back tracks. Every three months, a new release drops, bringing
Features slow 4:4 drops followed by explosive 1:1 singles and continuous bottom-half pulses designed to keep the muscles under tension. Track 3: Chest
Discourage swinging the body to lift the weight. Keep the core braced and the elbows locked under the shoulders. Track 7: Lunges
: Les Mills tracks are broken into Blocks (e.g., Block 1, Block 2, Block 3). Highlight these blocks in your PDF. Usually, Block 2 and Block 3 repeat the same choreography, meaning you only have to memorize half the track.
– Focused on stability, often utilizing hovers or mountain climbers. Track 10: Cooldown – Static stretching to aid recovery. Understanding the Choreography Notes