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A multi-dimensional track utilizing a mix of tricep dips on the bench, overhead plate extensions, and tricep pushups. The isolation work ensures all three heads of the triceps are thoroughly fatigued. Track 6: Biceps Song: Raining Diamonds – Ricki-Lee Focus: Biceps brachii and brachioradialis.
: This track is notorious for its lack of recovery time. The choreography features staggered pulses and mid-range holds that mimic the upbeat feel of the song, making the pump intensely structural. 7. Lunges (Track Song: The Edge Of Glory ) Focus : Glutes, quadriceps, and balance.
Track 4 introduces cardiovascular demand alongside muscular endurance. The power press sequences require aggressive drive from the legs to push the bar overhead. Ensure participants catch the bar with soft knees and maintain a braced, neutral spine during the deadrow segments. Track 5: Triceps Song: Stronger (What Doesn't Kill You) – Kelly Clarkson
Keep the bar over the middle of the chest. Do not let the elbows drop below the bench line at the bottom of the movement to protect the rotator cuffs. Track 4: Back Song: Do It Like That – Ricki-Lee bodypump 82 choreography notes pdf
Standard crunches, weight-assisted crunches, and hover/plank variations to build a stable, functional midsection.
Step back far enough so that both knees bend at a 90-degree angle. Keep the hips square to the front and the spine vertical. Track 8: Shoulders Song: One Louder – The Fireflies
This track utilizes standard light weights to prime the entire kinetic chain. Expect a standard combination of Deadlifts, Deadrows, Upright Rows, Clean and Presses, and basic Squats. A multi-dimensional track utilizing a mix of tricep
: Features high-intensity, compound movements, blending floor push-ups with weighted overhead presses. It is recommended to use a slightly heavier weight than normal for this track.
: Mid-stance feet, tracking knees over toes, and maintaining a proud chest.
Dynamic stretching to restore resting muscle length and promote flexibility. Key stretches target the hamstrings, glutes, quadriceps, chest, and shoulders. Focus on deep diaphragmatic breathing to lower the heart rate and kickstart the physical recovery process. Key Coaching Strategies for BodyPump 82 1. Timing Mastery : This track is notorious for its lack of recovery time
Understanding BodyPump 82: Release Overview, Tracklist, and Choreography Breakdown
Take a large step back. Ensure your back knee drops straight down toward the floor, keeping the front knee safely stacked over the ankle. Track 8: Shoulders ( Ziggurat )