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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ALT PROPULSIVE TAP DOWN<br />
Chest lifted, shoulders back and down (P)<br />
Working leg curls up behind before tapping floor, heel up<br />
Keep body squared & weight on the step<br />
Stay light on the feet as you propel upward<br />
Strong overhead punch, alternate single arm<br />
TRIPLE SQUAT PULSE COMBO (WEIGHTED)<br />
Chest lifted, shoulders back and down. Feet hip-width apart<br />
(P)<br />
Squat Pulse, tipping forward slightly, butt back and down<br />
(butt above knees)<br />
Knees out, above & aligned with middle toes<br />
Hug weight high on the chest<br />
FITNESS: Maintain great technique throughout track<br />
COMMENTS:<br />
PROPULSIVE OTT<br />
Chest lifted, shoulders back and down (P)<br />
Whole foot onto step as you step on, Toe-ball-heel landing<br />
as you step down. Control knee lift (hip height)<br />
Propel & curl incoming leg behind. Step down close to the<br />
step<br />
Full ROM, energy & control in the arms Reach O/H and pull<br />
down<br />
FEEL: Athletic and strong<br />
TRACK 11:<br />
RECOVERY/CONDITIONING<br />
POSITION EXECUTION TIMING FITNESS FEEL<br />
SQUAT WITH UPRIGHT ROW<br />
SQUAT PULSE<br />
SLOW WALKING HOVER<br />
CRUNCH WITH TAP TO FLOOR<br />
SQUAT WITH UPRIGHT ROW<br />
SQUAT PULSE<br />
Chest lifted, shoulders back and down. Feet wider than<br />
Chest lifted, shoulders back. . Hold weight parallel with<br />
normal, toes turned to corners. Hold weight parallel with<br />
floor, elbows shoulder height (P)<br />
floor and close to body (P)<br />
Squat and bend elbows lifting weight to chest height &<br />
back down. Knees track out over toes<br />
Slight tip forward from hips (hips back) as you squat<br />
SLOW WALKING HOVER<br />
Chin in, shoulders away from ears, elbows under<br />
shoulders, hands clasped in front, back flat, butt down,<br />
feet apart (P)<br />
Walk the feet in, in, out, out, small movement, hips &<br />
shoulders parallel to floor.<br />
FITNESS: Maintain great technique throughout track<br />
COMMENTS:<br />
Press plate just above head (elbows in) as you squat<br />
pulse, butt back<br />
CRUNCH WITH TAP TO FLOOR<br />
Lying side on to the stage. Knees over hips, shins parallel<br />
to the floor. Lower back towards the floor. Chin in. (P)<br />
Lightly tap toes over the step to the floor as you lift (crunch)<br />
upper body off floor<br />
FEEL: Athletic<br />
TRACK 12: COOLDOWN/STRETCH POSITION EXECUTION TIMING FITNESS FEEL<br />
ADDUCTOR STRETCH<br />
HIP FLEXOR STRETCH<br />
SOLEUS STRETCH<br />
HAMSTRING STRETCH<br />
QUADRICEP STRETCH<br />
CALF STRETCH<br />
ILIOTIBIAL BAND STRETCH<br />
© <strong>Les</strong> <strong>Mills</strong> International 2011 6
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