BODYPUMP 71 INSTRUCTOR ASSESSMENT OVERVIEW - Les Mills

BODYPUMP ® 71 INSTRUCTOR ASSESSMENT OVERVIEW
INSTRUCTOR:
TRAINER:
CLUB:
MODULE DATE:
ASSESSMENT OUTCOME: PASS
Awarded for showing a clear and consistent understanding of Choreography, Technique and Coaching skills.
ASSESSMENT OUTCOME: RESUBMIT
Sufficient elements have been identified to warrant recognition and assistance from the Group Fitness Manager or Club
Representative.
When receiving this outcome, both the instructor and Group Fitness Manager must ensure all areas within the compulsory criteria
are addressed.
Instructors receiving this grade need to work with a competent instructor until they are ready to resubmit their Assessment and
have been cleared by the club management.
A Safety Assurance form must also be completed and returned with the resubmitted Assessment within 4 weeks for a PASS to
be awarded.
Areas requiring immediate attention are:
ASSESSOR OVERVIEW:
PLEASE NOTE:
ALL INFORMATION FROM THIS POINT ONWARDS IS FEEDBACK TO HELP WITH YOUR DEVELOPMENT AS A
GFI FOR THE NEXT TWO YEARS.
© Les Mills International 2009 1

BODYPUMP ® 71 KEY ELEMENTS ASSESSMENT FORM
This form provides a ‘snapshot’ of the areas requiring immediate attention. Any compulsory elements (indicated as bold) are to be
addressed as a priority. Refer to your Program Manual, Release DVD or Teaching Resources section on www.lesmills.com and
continue to develop the skills/elements highlighted below.
CHOREOGRAPHY
COMPETENT DEVELOP HIGHLIGHTED SKILLS
Correctly delivers the choreography? Yes / No Choreography Knowledge
COMMENTS:
TECHNIQUE
Demonstrates correct alignment and posture? Yes / No Position
COMPETENT DEVELOP HIGHLIGHTED SKILLS
Demonstrates safe, effective movement and range? Yes / No Execution
Moves in time with the music and on correct beat? Yes / No Timing
Demonstrates strength and high-level conditioning? Yes / No Fitness
Demonstrates the appropriate feel, look and attitude? Yes / No Feel
COMMENTS:
COACHING
Is easily understood and followed?
COMPETENT DEVELOP HIGHLIGHTED SKILLS
Yes / No
Initial Set Up Cues (includes Compulsory Cues) /
Follow-up Cues (includes Compulsory Cues and CRC) /
Pre-cueing
Uses effective coaching language? Yes / No Visual Instruction / Motivational Cues / Voice
Delivers the right information at the right time? Yes / No Sequence of Cues
Is organized? Yes / No Appearing Organized / Push Play and Go
COMMENTS:
NUMBER OF COMPULSORY SKILLS: 5
CONNECTING
Engages participants?
Appears open and approachable?
Caters to the needs of the class?
COMMENTS:
FITNESS MAGIC
Captures the essence of the program?
Creates a journey of contrasts?
Has a natural teaching style?
COMMENTS:
ACHIEVED:
COMPETENT DEVELOP HIGHLIGHTED SKILLS
Yes / S-T / No Engaging Participants
Yes / S-T / No Open and Approachable
Yes / S-T/ No Catering to Your Classes’ Needs
COMPETENT DEVELOP HIGHLIGHTED SKILLS
Yes / S-T / No Capturing the Program Essence
Yes / S-T / No Contrasting the Journey
Yes / S-T / No Natural Teaching Style
© Les Mills International 2009 2

PUMP 71 T ECHNIQUE ASSESSMENT F ORM
BODYPUMP ® 71 TECHNIQUE ASSESSMENT FORM
To pass BODYPUMP assessment you need to achieve competency in POSITION, EXECUTION and TIMING for the all
BODYPUMP exercises below (Tracks 2 to 8 inclusive). You achieve competency when you are successful in ALL bolded skills
listed under each exercise.
In total, there are 9 bolded exercises and 7 non-bolded exercises. In the bolded exercises, competency is necessary in 7 of 9
exercises. In the non-bolded exercises, competency is necessary in 5 of 7 exercises.
All areas requiring attention are indicated with an X.
If a track exercise is not competent in POSITION, EXECUTION and/or TIMING, then an X will be noted under the skill in the track
heading.
POSITION
SET POSITION
Heels under hips
Toes turned out slightly
Knees soft
Abs in and braced
Hands thumb-distance from thighs
Roll shoulders up, back, and down
COMMENTS:
POSITION
SPLIT STANCE
Both knees Soft
Body weight even on both legs
TRACK 2: SQUATS POSITION EXECUTION TIMING FITNESS FEEL
Squat (mid & wide)
POSITION
EXECUTION
SQUAT (MID & WIDE)
Mid Squat:
Feet slightly wider than hips with toes slightly turned out
Chest up
Bar on meaty part of back
Belly in, abs. braced
Wide Squat: One foot moves heel-toe wider
FITNESS: Appropriate weight selection
COMMENTS:
Mid Squat:
Knees in line with the middle of the feet
Knees do not track forward of toes
Butt stops just above knee line
Sit down and back with the butt
Knees soft at the top
Avoid tilting the pelvis under at the top
Wide Squat: Knees out, in line with middle of feet
Control exercise – work evenly through the range
FEEL: Strong, controlled, focused
Chest Press
Pushup
TRACK 3: CHEST POSITION EXECUTION TIMING FITNESS FEEL
POSITION
Hands slightly wider than shoulders
Lower back towards bench
Feet flat on the floor
Shoulders away from ears
Abs in and braced
Hands on bench – just outside shoulder width
Lengthen back of neck and tuck chin in
Chest lifted, back flat
FITNESS: Appropriate weight selection
COMMENTS:
EXECUTION
CHEST PRESS
Bar to center of chest
Elbows no lower than bench
Elbows align with center of the chest throughout move
Elbows soft at the top
Control exercise – work evenly through the range
PUSHUP
ROM – bring shoulders and chest to elbow level
Control exercise/work evenly through range
FEEL: Strong, controlled, focused
Deadlift
TRACK 4: BACK POSITION EXECUTION TIMING FITNESS FEEL
© Les Mills International 2009 3

Clean & Press
Deadrow
Triple Wide Row
POSITION
Heels under hips – knees soft, toes turned out slightly
Hands thumb-distance from outside of thighs
Chest up (throughout exercise)
Shoulders back and away from ears
Lengthen back of neck and tuck chin in
EXECUTION
DEADLIFT
Bar no lower than bottom of knee cap
Tip from the hip
Control exercise – work evenly through range
CLEAN & PRESS
Chest up (throughout exercise)
Drop under the bar, bending the knees... press to the top
Shoulders back and away from ears
Bar stays close to the body
Knees DO NOT track forward of toes in ‘clean’ (butt stays back) Bend the knees again and come back to Set Position
Chest up throughout exercise
Shoulders back and away from ears
Lengthen back of neck and tuck chin in
Sit deep into the legs – more knee bend than a Deadlift
Hands wider (one hand distance each side)
Chest up
Shoulders back and away from ears
Sit deep into the legs – more knee bend than a Deadlift
FITNESS: Appropriate weight selection
COMMENTS:
DEADROW
Bar no lower than bottom of knee cap
Tip from the hip, butt back
Bar to ribcage above the belly button
Control exercise (keep upper body still)
Row with the elbows high
TRIPLE WIDE ROW
Control exercise (keep upper body still)
Bar to ribcage above the belly button
Tip from the hip, butt back
Row with the elbows high & wide
FEEL: Explosive, powerful
TRACK 5: ARMS/TRICEPS POSITION EXECUTION TIMING FITNESS FEEL
Tricep Extension
Tricep Press
Standing Overhead Extension
POSITION
EXECUTION
TRICEP EXTENSION
Bar in heel of the hands (wrists strong), and above shoulders
Bar to forehead
Elbows in, pointing to knees
Elbows continue to face knees throughout
Lower back towards bench
Upper arm remains vertical
Head on the bench – chin in
Wrists strong
Shoulders away from ears
Control exercise – work evenly through range
`
TRICEP PRESS
Bar in heel of the hands (wrists strong), and above shoulders
Aim just below ribcage
Elbows in, pointing to knees
ROM – elbows no lower than top of bench
Lower back towards bench
Elbows stay close to the body
Shoulders away from ears
Control exercise – work evenly through range
Split Stance – knees soft, weight even in both legs
Chest up
Shoulders down and away from ears
Abs in and braced
FITNESS: Appropriate weight selection
COMMENTS:
OVERHEAD EXTENSION
Lower plate down behind the head and return to start
position
Upper arms remain fixed in the start position (face forward)
Control exercise – work evenly through range
Keep elbows soft at top
FEEL: Smooth, intense
Biceps Curl
TRACK 6: BICEPS POSITION EXECUTION TIMING FITNESS FEEL
POSITION
Set Stance – heels under hips, knees soft
EXECUTION
BICEPS CURL
Elbows under shoulders, in line with torso & facing down
throughout
© Les Mills International 2009 4

Chest lifted
Split Stance – knees soft, weight even in both legs
Shoulders back and down
FITNESS: Appropriate weight selection
COMMENTS:
Keep body still/control exercise
ROM – bar curls up to shoulder height and then all the way
down to thighs
Work evenly through the range
ROM ( bottom half) – bar curls up until parallel to ground,
then extends down to thighs
FEEL: Anchored, powerful
TRACK 7: LUNGES POSITION EXECUTION TIMING FITNESS FEEL
Bench Lunge
Backward-Stepping Lunge
Feet hip-width and step back
Kneel down
Legs at 90 degree angles
Tuck toes under and rise
POSITION
Step back to 90/90 stride length, feet stay hip-width apart
Chest lifted, shoulders back and away from ears
Hips & shoulders even and square to front
Belly in, abs braced
Both feet on bench to start – hip-width apart
Chest lifted
Shoulders back and away from ears
Hips and shoulders square to front
Use Running Arms on 1/1
FITNESS: Appropriate weight selection
COMMENTS:
90/90 SET UP RULE
EXECUTION
BENCH LUNGE
Back knee drops vertically towards the floor
Knees out, in line with toes
Front thigh and back shin parallel to floor at bottom of range
Knees soft at the top
BACKWARD-STEPPING LUNGE
Step back to 90/90 stride length, feet stay hip-width apart
Back knee drops vertically towards the floor
Knees out, in line with toes
Front thigh and back shin parallel to floor at bottom of range
Body weight even in both legs
FEEL: Uplifting, energetic, urgent
TRACK 8: SHOULDERS POSITION EXECUTION TIMING FITNESS FEEL
Overhead Press
Rear Deltoid Raise
Side Raise
POSITION
Split Stance – knees soft, body weight even on both legs
Chest up
Grip slightly wider than shoulders, bar in heel of hand
Lengthen back of neck, tuck chin in, eyes forward
EXECUTION
OVERHEAD PRESS
Press over head - keep bar slightly forward of head
Bar comes to just below chin
Elbows soft at the top
REAR DELTOID RAISE (KNEELING)
Kneel with one foot forward
Lift elbows vertically, squeezing between shoulder blades
Body leans on a 45 o angle
ROM – just below shoulder height
Chest up
Control exercise through the range
Shoulders away from ears
Lengthen back of neck, chin in. Eyes 1 meter / 3 feet in front
Chest up
Shoulders back and away from ears
FITNESS: Appropriate weight selection
COMMENTS:
SIDE RAISE
Lead movement with elbows, keep wrists strong
Lift arms to just below shoulder height
Elbows stay at 90 o
Elbows positioned slightly forward of the shoulders
FEEL: Smooth, rhythmic
Plate Crunch
Vertical Lift
Rotator Plank
TRACK 9: ABS POSITION EXECUTION TIMING FITNESS
© Les Mills International 2009 5

Heels close to butt and off floor
Plate to forehead
Feet and plate to ceiling
POSITION
Elbows on floor under shoulders, forearms parallel
Feet wider than hips
Butt down – body in one line
FITNESS: Appropriate weight selection
COMMENTS:
PLATE CRUNCH
EXECUTION
Ribs move towards hips
Plate and upper body move as one
Chin in throughout move
VERTICAL LIFT
Lift upper body pushing plate straight up and vertical
Chin in – eye gaze to knees
ROTATOR PLANK
Move from the toes to the sides of the feet
Rotate body until shoulders, hips and belly all face the front
FEEL: Strong, Controlled, Focused
TRACK 10: Stretch EXECUTION TIMING FITNESS
Lower Back and Gluteal Stretch
Gluteal Stretch
Hamstring Stretch
Kneeling Hip Flexor Stretch
Standing Quadricep Stretch
Shoulder/Tricep Stretch
Chest Stretch
COMMENTS:
© Les Mills International 2009 6