The PDF warns to "watch for shoulder creeping up" during the static hold.
The music in BodyPump 87 is highly engaging and playful. Match your performance personality to the vibe of the song—be commanding during Track 4 (Back) and high-energy during Track 7 (Lunges).
Since official PDFs are behind a paywall, many instructors create their own condensed versions. Here’s a template structure for a useful :
If you are reviewing your official digital choreography notes or preparing for a video assessment, keep these execution cues in mind: bodypump 87 choreography notes pdf
This track splits work between the barbell and free weight plates. The choreography prioritizes the rotator cuff sequence, requiring strict form to protect the shoulder joints during high-frequency transitions. Track 9: Core ( Troublemaker )
If you are coaching BodyPump 87, mastering the choreography notes is essential for delivering an authentic, engaging masterclass experience.
: Connect with the music. Let the rock and pop anthems do the heavy lifting in terms of energy during the final, hardest repetitions of each track. To help tailor this guide further, let me know: The PDF warns to "watch for shoulder creeping
Use the high-energy drops in Track 3 (Chest) and Track 8 (Shoulders) to connect visually with your class and motivate them through the final repetitions. Important Notice on PDF Choreography Notes
Upright rows, lateral raises, push press. The key is controlling the down phase of the lateral raise. Structure: Bench/floor. Moves: Crunches, pulse crunches, hover. Finding the BodyPump 87 Choreography Notes PDF
The focus is on light weight and flawless technique. Instructors should emphasize the 2/2 and 4/4 tempos to get participants in sync with the rhythm before the heavy lifting begins. Track 2: Squats ( The Phoenix ) Focus: Quadriceps, glutes, and hamstrings. Key Movements: Mid-stance squats and wide-stance squats. Since official PDFs are behind a paywall, many
No pulses in this track. Emphasize depth over speed.
The bicep track was notable for the way the music aligned with the movement. The choreography used a "halves and singles" rep pattern, which some instructors found repetitive when using a barbell, prompting them to switch to dumbbells or weight plates for a better range of motion.
: Targeting the pectorals, anterior deltoids, and triceps with sustained time-under-tension. Track 4: Back – The Phoenix (Original Version)
Preparing the joints, increasing the heart rate, and introducing the foundational movement patterns used throughout the class.
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