Focus: Dips and overhead extensions. A high-energy track to keep the burn going.
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If you’re planning to teach this release, here are some practical tips based on the choreography notes: bodypump 86 choreography notes pdf work
To get the best results from this release, keep these training principles in mind:
The back track is where Release 86 introduces a significant technical challenge: . Not the full clean-and-press, but the clean portion only, repeated extensively. The choreography includes patterns of 4 cleans followed by 4 clean-and-presses, along with overhead presses. Focus: Dips and overhead extensions
Despite its length, the tempo is relatively moderate, making it less about speed and more about endurance and mental fortitude. Instructors should cue participants to brace their core during bottom halves and maintain proper squat depth throughout.
Keep the bar close to your body and lead with your elbows. Catch the bar at your collarbone with a half-squat to protect your back. Squat Track: This link or copies made by others cannot be deleted
Cue participants to draw the belly button toward the spine to protect the lower back. Avoid pulling on the neck during crunches. Track 10: Cooldown
The bicep track uses sustained time under tension to create a deep muscular burn. Bicep curls, mid-range pulses, and bicep rows.
By mastering the specific tempos and mechanical shifts outlined in the BodyPump 86 choreography notes, you can maximize your workout efficiency, prevent injury, and truly appreciate the structural design of this classic Les Mills release.
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