Eliminate momentum. Cue participants to keep their core locked and isolate the arms without swinging the hips. Track 7: Lunges Song: Chasing The Sun Focus: Glutes, quadriceps, and calves. Key Movements: Static barbell lunges Dynamic stepping patterns Bottom-half lunge pulses
: Joint mobilization, muscle activation, and heart rate elevation.
Drive your knees outward over your toes as you sit back into the squat. Ensure your hips drop to knee level (90 degrees) to achieve maximum glute recruitment without compromising form. Track 3: Chest Scream Weight Selection: 1.5 to 2 times your warmup weight
– Often involves side raises, overhead presses, and rotator movements. bodypump 86 choreography notes pdf work
Ensure the back knee drops straight down toward the floor at a 90-degree angle. Keep the front knee securely behind the front toes. Track 8: Shoulders
You cannot find the official BP86 Choreography Notes PDF on public sites like Scribd or random Google Drives – those are likely outdated or pirated. Legitimate access requires:
This track uses sustained tension with minimal rest periods to trigger the classic metabolic burn. Eliminate momentum
Full body integration (legs, back, chest, shoulders).
BodyPump 86 Choreography Notes: A Complete Track-by-Track Breakdown
Pectoralis major, anterior deltoids, and triceps. Track 3: Chest Scream Weight Selection: 1
For While the notes are generally proprietary, participants who understand the structure of the PDF can track which song corresponds to which muscle group, allowing them to select appropriate weights before the track starts.
Keep your shoulders away from your ears and press your shoulder blades firmly into the bench or floor. When performing pushups, keep your body in a straight line from head to knees or toes. Track 4: Back Crazy
Standing lateral raises and posterior deltoid flies to isolate the sides and back of the shoulders.