Features punishing combinations of 1/3 counts (slow down, explosive up) and bottom-half pulses.
Builds initial fatigue with slow 4/4 and 3/1 tempos to target the quads.
Begins with barbell work to fatigue the anterior deltoids via upright rows and overhead pressing combinations.
Never fully lock out your elbows during chest presses or tricep extensions; keep a micro-bend in the joints to keep the tension strictly on the muscles. Bodypump 86 Choreography Notes Pdf
Holding key static stretches for 15–30 seconds to release tension built up during the high-repetition tracks.
Using the iconic "Don't You Worry Child," the choreography typically includes a mix of static lunges and pulses to maximize time under tension. How to Use Choreography Notes
Moves to standalone plate work, isolating the lateral deltoids with precise side raises. Features punishing combinations of 1/3 counts (slow down,
Deadlifts, Deadrows, Upright Rows, Clean & Press, Squats, and Lunges. Choreography & Timing Focus:
Deltoids (anterior, lateral, posterior) and trapezius.
This release follows the classic Bodypump structure, focusing on different muscle groups for each track: BODYPUMP 132 Choreography Notes and Presenter Details Never fully lock out your elbows during chest
For Bodypump 86 specifically, the notes emphasize transition speed because the recovery periods between tracks are significantly shorter than modern releases.
Keep the bar close to the thighs during the Deadlift. High pull transitions require a slight heel lift to engage the calves and prepare the body for clean and presses later in the workout. Track 2: Squats Song: In The Clear – Six60 Primary Focus: Quadriceps, glutes, and hamstrings.