BODYSTEP 86 ASSESSMENT OVERVIEW FORM - Les Mills
BODYSTEP 86 ASSESSMENT OVERVIEW FORM - Les Mills
BODYSTEP 86 ASSESSMENT OVERVIEW FORM - Les Mills
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TRACK 4: STEP ATHLETIC POSITION EXECUTION TIMING FITNESS FEEL<br />
PROPULSIVE KNEE LIFT<br />
HIGH KNEE JOG<br />
HALF BURPEE<br />
PROPULSIVE KNEE LIFT<br />
HIGH KNEE JOG<br />
Chin in, chest lifted, shoulders back and down (P)<br />
Chest lifted, shoulders back and down (P)<br />
Whole foot on step and then whole foot propels off step<br />
Whole foot on step, body over center of step<br />
Make heel contact first then roll through ball of foot to toes<br />
for lift off. Toe-ball-heel landing.<br />
Jog onto the center of step, knees hip height<br />
Lift knee to hip level<br />
Step off (don’t jog off) close to the step<br />
Energy and control in Single Punch O/H<br />
Maintain strong RA, one fist shoulder height, the other fist to<br />
waist<br />
HALF BURPEE<br />
Chest lifted, shoulders away from ears (P)<br />
Bend knees, fingertips to step, elbows soft, eyes look<br />
between hands, jump feet halfway back, butt up, jump feet<br />
in, bend knees, stand up<br />
Feet hip width or slightly wider then hips, toes align with middle<br />
toes, knees soft<br />
FITNESS: Maintain great technique throughout track<br />
FEEL: Athletic and strong<br />
COMMENTS:<br />
TRACK 5: MIXED STRENGTH POSITION EXECUTION TIMING FITNESS FEEL<br />
TRIPLE DOWN TAP<br />
SHUFFLE COMBO<br />
DROP SQUAT<br />
TRIPLE DOWN TAP<br />
SHUFFLE COMBO<br />
Chest lifted, shoulders back and down (P)<br />
Chest lifted, shoulders back and down (P)<br />
Whole foot on step and tap other foot side and back x 3.<br />
Moving leg does not cross behind supporting foot<br />
Front knee aligned with middle toes<br />
Front knee remains bent to avoid bouncing & sit lower<br />
Square hips & shoulders to front<br />
Maintain strong RA(one fist shoulder height, the other fist to<br />
waist)<br />
DROP SQUAT<br />
Chest lifted, shoulders back and down (P)<br />
Turn body to 45-degree angle, squat down with feet slightly<br />
wider than hip-width, toes turned out slightly.<br />
Knees out & tracking over middle toes<br />
Slight tip from the hip, butt down & above knee level<br />
Lift elbows to shoulder height (fist hands)<br />
FITNESS: Maintain great technique throughout track<br />
COMMENTS:<br />
Whole foot on step, tap side & return, split shufflex2, tap<br />
side, step back and down, square body forward, weight<br />
over step<br />
Bend supporting leg & sit low<br />
Maintain strong RA(one fist shoulder height, the other fist to<br />
waist)<br />
FEEL: Athletic<br />
TRACK 6: POWER PEAK POSITION EXECUTION TIMING FITNESS FEEL<br />
PROPULSIVE ATT<br />
MOUNTAIN CLIMBER & PUSH UP<br />
PROPULSIVE LUNGE<br />
PROPULSIVE ATT<br />
MOUNTAIN CLIMBER & PUSH UP<br />
Hands placed wide on step, knees or toes on floor. Eyes<br />
Chest lifted, shoulders back and down (P)<br />
look between hands, chin in, shoulders away from ears (P)<br />
Center foot towards middle of step – whole foot on the step<br />
Pull knee in toward chest (Mountain Climber)<br />
Propel and curl the incoming leg behind, planting foot as<br />
you step down & controlling the knee lift (hip height)<br />
Pushup: Elbows go out as chest lowers towards step (no<br />
lower than elbow level on down phase of push up)<br />
Step down close to the step<br />
Full ROM, energy/control in arms. Reach O/H and pull<br />
down<br />
© <strong>Les</strong> <strong>Mills</strong> International 2011 4
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