Mid-range pulses (holding the bar at a 90-degree angle and pulsing) to trap blood in the muscle, maximizing the "pump." Slow 3:1 eccentric phases to build structural strength. Track 7: Lunges
Whether you are revisiting this 2013 classic for a throwback workout or learning it for the first time, the choreography notes remain the definitive guide to maximizing every squat, press, and curl in BODYPUMP 86.
: This track utilizes a mix of equipment: the barbell for Tricep Extensions (Skull Crushers), free plates for overhead extensions, and bodyweight for Tricep Dips off the bench. bodypump 86 choreography notes pdf work
If you’re an instructor, adding Release 86 to your rotation offers a refreshing change of pace—and your members will appreciate the variety. If you’re a participant, be prepared for a tough but incredibly rewarding workout that will leave you feeling accomplished.
Full body integration (legs, back, chest, shoulders). Mid-range pulses (holding the bar at a 90-degree
A structured relaxation sequence designed to lower the heart rate, clear lactic acid, and restore muscle length.
Rectus abdominis, obliques, and transversus abdominis. If you’re an instructor, adding Release 86 to
Reading a choreography sheet is like reading sheet music. To make the material "work" for you on stage or in your home gym, implement this systematic study method:
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2/2 Squats, 3/1 Squats, and 4/4 Slow Squats. This targets the quadriceps and establishes depth consistency.