BODYBALANCE 46 ASSESSMENT OVERVIEW - Les Mills

BODYBALANCE ® 46 ASSESSMENT OVERVIEW
NAME:
CLUB NAME:
ASSESSMENT OUTCOME:
MODULE TRAINER:
PASS:
Awarded for showing a clear and consistent understanding of Choreography, Technique and Coaching skills.
RESUBMIT:
Sufficient elements have been identified to warrant the 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 Quality 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

BODYBALANCE ® 46 KEY ELEMENTS ASSESSMENT
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 and Release DVD to continue to develop the
skills/elements highlighted below
1.CHOREOGRAPHY
COMPETENT DEVELOP THE HIGHLIGHTED SKILLS
Correctly delivers the choreography? Yes / No Choreography Knowledge
Comments:
2.TECHNIQUE
Demonstrates correct alignment and posture? Yes / No Position
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 flexibility Yes / No Fitness
Demonstrates the appropriate feel, look and attitude? Yes / No Feel
Comments:
COMPETENT DEVELOP THE HIGHLIGHTED SKILLS
3.COACHING
COMPETENT DEVELOP THE HIGHLIGHTED SKILLS
Is easily understood and followed? Yes / No Initial Setup Cues (include breath cue) /
Follow-up Cues (includes CRC)
Uses effective coaching language? Yes / No Voice / Visual Instruction
Delivers the right information at the right time? Yes / No 3-Part Teaching Model
Is organized? Yes / No Appearing Organized / Push Play and Go
Comments:
NUMBER OF COMPULSORY SKILLS: 5 ACHIEVED:
4. CONNECTING COMPETENT DEVELOP THE HIGHLIGHTED SKILLS
Engages participants?
Appears open and approachable?
Caters to the needs of the class?
Comments:
Yes / S-T / No Engaging Participants
Yes / S-T /No Open and Approachable
Yes / S-T /No Catering to Your Classes’ Needs
5. FITNESSMAGIC COMPETENT DEVELOP THE HIGHLIGHTED SKILLS
Captures the essence of the program?
Yes / S-T / No Capturing the Program Essence
Creates a journey of contrasts?
Yes / S-T /No Contrasting the Journey
Has a natural teaching style?
Yes / S-T / No Natural Teaching Style
Comments:
© Les Mills International 2009 2

BODYBALANCE ® 46 TECHNIQUE ASSESSMENT FORM
To pass BODYBALANCE 3-month assessment you need to achieve competency in 6 of the 9 bolded tracks below.
Competency is based on correct Position, Execution, and Timing in the minimum number of prescribed moves noted beside
each track; eg TRACK 1: TAI CHI WARMUP (2 of 3 moves).
Position/Posture (P) competency is assessed in Yoga-based poses against Mountain Pose, in Tai Chi moves against Wu
Chi Position (where appropriate) and in core work against the 3 B’s – Belly, Back and Breathing. A move is competent if
more than 50% of the appropriate Position/Posture (P) criteria below are met.
Execution (E) competency is assessed using the main points for each move listed below. A move is competent if more
than 50% of the execution points for each key move are correct.
Timing assessment is based on a general assessment of the instructor’s awareness and ability to move in time with the
music.
Fitness and Feel, though important, are not compulsory and will be assessed against the criteria at the bottom of each
track.
An X indicates that there is an issue with a skill listed. If a track move is not competent in POSITION, EXECUTION and/or
TIMING, then an X will be noted under the skill in the track heading.
Feet together
Squeeze legs upwardly
Tail down
Feet shoulder-width apart and slightly turned out
Sink down, relax body, bend knees slightly
Belly: Core working correctly to stabilize the spine, pelvis
and rib cage
Back: Stabilizing the spine while we move
COMMENTS:
MOUNTAIN POSE
WHU CHI
3 B’s
Belly drawn in
Chest lifted
Shoulders drop away from ears
Back straight but relaxed, tail drops down, crown
of head floats, like being suspended from above
Relaxed, calm breathing; in and out through nose
Breathing: Stabilizing the spine with lateral
thoracic breathing
TRACK 1:TAICHIWARMUP (2 OF 3 MOVES) POSITION/POSTURE EXECUTION TIMING FITNESS FEEL
STEP BACK SEQUENCE
STEP BACK SEQUENCE WITH SWING FORWARD
TAICHIKNEE BLOCK TO HIGH BLOCK
TRACK COMPETENCY – YES /NO
STEP BACK SEQUENCE
Bring palms to chest height beside ribs, palms up
Other hand to ribcage, palm up
Step back on diagonal, press palm away. Same arm and leg Step in and reach your hands overhead
STEP BACK SEQUENCE WITH SWING FORWARD
Bend knees to swing forward, relax
TAICHIKNEE BLOCK TO HIGH BLOCK
Shift weight and press palm (block) to bent knee
Chest lifted (Position)
Rotate torso, sweep arm up, slide foot in, rest on ball of foot Step foot out wide to block to other side
© Les Mills International 2009 3

FITNESS: Striving for seamless, effortless movement
FEEL: Be aware, stay ‘soft’ and let go
COMMENTS:
TRACK 2:SUN SALUTATIONS (4 OF 6 MOVES) POSITION/POSTURE EXECUTION TIMING FITNESS FEEL
INTENSE FORWARD FOLD
LUNGE
DOWN DOG
PLANK
CROCODILE
UP DOG / BABY COBRA
TRACK COMPETENCY – YES / NO
Bend knees slightly, hinging forward from waist
Reach forward
Pass through 90 degrees
INTENSE FORWARD FOLD
Belly lifted
Knees bent
Hang your head
Hands to floor
Leg steps as far back as comfortable
Front knee sits over ankle
Press into back heel
LUNGE
Back thigh lifts up
Lift chest
Fingertips on floor next to feet
Front foot steps back
Feet hip-distance apart
Tail bone/sit bones sit high
DOWN DOG
Hands press into floor
Shoulders lift away from ears
Knees bent, if needed
Chest slides forward
Shoulders stack over hands
Think Mountain Pose… posture
PLANK
Belly draws in
Press back into heels
Knees drop down (option)
Chest moves forward
Body lowers down
CROCODILE
Elbows squeeze inward
Shoulders draw back and down
Chest curls upwards
Feet press down
Thighs lift off the ground
FITNESS: muscular strength and flexibility
COMMENTS:
UP DOG
Hands press down
Shoulders roll back
Eyes look straight ahead
FEEL: Warming up, combining breath and
movement
TRACK 3:STANDING STRENGTH (3 OF 4 MOVES) POSITION/POSTURE EXECUTION TIMING FITNESS FEEL
© Les Mills International 2009 4

INTENSE POSE
SQUAT SEQUENCE
WARRIOR 1
EXTENDED WARRIOR 2
TRACK COMPETENCY – YES / NO
Feet together with a deep knee bend
Chest lifted
Feet in a Wide Stance and turned slightly out
Knees over middle toes, shins vertical
Weight in heels
Turn your front foot directly to the side
Lift back heel and turn back leg in, press back heel down
Knee above ankle and aligned over middle toes
Chest and back foot turn/open to front
Palms press together, thumbs to sternum
Lean body to the side; straight line – back heel, hip,
shoulder. Top shoulder opens back
FITNESS: Leg strength, hip and shoulder flexibility
COMMENTS:
INTENSE POSE
Weight in heels
Tuck tailbone towards heels
SQUAT SEQUENCE
Push thumbs and index fingers forward together
Bring your elbows and shoulders back
Hands circle the head
WARRIOR 1
Lace your fingers and reach arms overhead
Lift chest, brace belly and lean back slightly
Keep back leg strong
EXTENDED WARRIOR 2
Knee above ankle and aligned over middle toes
Push firmly into outer edge of back foot
Reach your arms overhead – like an arrow
FEEL: Strong, grounded in legs, open in upper body
TRACK 4:BALANCES (2 OF 3 MOVES) POSITION/POSTURE EXECUTION TIMING FITNESS FEEL
KNEE TO CHEST
DANCERS POSE
HINDISQUAT
BIRDPOSE (Option)
TRACK COMPETENCY – YES / NO
Hands hold the back of your thigh, pull it close to your
chest
Chest up
Hold the inside of your foot
KNEE TO CHEST
Open leg and arm to the side, opposite arm reaches
out straight and strong to help you balance
Bring leg to the front and let go – both arms high V
DANCERS POSE
Back foot lifts up and out
Knees together
Reach forward to extend your body into the pose
HINDISQUAT
Feet under hips, toes turned out
Come down to a low Squat
BIRDPOSE (Option)
Hands under shoulders, lift hips high, knees squeeze onto One foot lifts, other foot lifts
upper arms
Body weight comes forward (this is the key to success)
FITNESS: Muscle stabilization, strength and concentration FEEL: Calm, strong and graceful
COMMENTS:
© Les Mills International 2009 5

TRACK 5:HIP OPENERS (2 OF 3 MOVES) POSITION/POSTURE EXECUTION TIMING FITNESS FEEL
SEATED STAR POSE
SEATED HIP AND BUTT STRETCH
MODIFIED LOTUS
TRACK COMPETENCY – YES / NO
Soles of feet together
Hands on floor behind
Feet hip-width and on floor
Lift your butt up and cross ankle over knee, sit down again
Knees to the side
Hand on floor beside front hip
FITNESS: muscular strength and flexibility
COMMENTS:
SEATED STAR POSE
Lift chest
SEATED HIP AND BUTT STRETCH
MODIFIED LOTUS
Press knees down
Lift chest (to straighten spine) and flex top foot
Side Bend – C-shape to spine. Reach back arm up
and over towards the front
Relax neck and shoulders
FEEL: Open, stretch, strength, and length
TRACK 6:CORE – ABDOMINALS (3 OF 4 MOVES) POSITION/POSTURE EXECUTION TIMING FITNESS FEEL
LEGS SHOOT OUT SEQ.
LEG SCOOP AND LIFT SEQ.
SUSPENDED SUPINE TWIST
TWIST CRUNCH
TRACK COMPETENCY – YES / NO
LEGS SHOOT OUT SEQ.
Extend body out long, lower back pressing towards the
Sweep your arms around, curl in, shoulder blades
floor (arms overhead, legs suspended)
lift, knees to chest, hands reach for ankles
LEG SCOOP AND LIFT SEQ.
Scoop leg out and flex foot (leg approx. 45 degrees)
Chin in
Scoop other leg out and flex foot
Roll down
Curl up in four stages, getting higher each time (curl ribs to
hips, lower back stays pressing down)
Reset knees over hips
SUSPENDED SUPINE TWIST
Arms straight out to side
Lower knees to one side
Split your legs; top leg out to side – both legs off the floor
Knees bent, toes to floor
Fingers to the side of face
FITNESS: Core, abdominal and lower back strength
COMMENTS:
TWIST CRUNCH
Weight even and anchored in both shoulders
Eyes up
Twist elbow to opposite lifted knee, repeat other
side
Lower slowly
FEEL: Control, stabilization and strength
© Les Mills International 2009 6

TRACK 7:CORE – BACK (3 OF 4 MOVES) POSITION/POSTURE EXECUTION TIMING FITNESS FEEL
SPHINX WITH LEG & ARM REACH
DIAGONAL POINTER
HORSE STANCE 1/2 BOW POSE
PLANK POSE PULLBACK
TRACK COMPETENCY – YES / NO
Lie on belly, feet hip-distance apart
Elbows directly under shoulders, forearms parallel
Shoulders draw back and away as you lift chest
Back arm and opposite leg lift and point to the diagonals
Lift and brace your mid-section to support your back
Bend lifted knee, reach back around and hold your foot
Squeeze inner thighs together and lift
Hands down and forward, set feet wider than usual to
stabilize
FITNESS: Core, abdominal and lower back strength
COMMENTS:
SPHINX WITH LEG & ARM REACH
DIAGONAL POINTER
HORSE STANCE 1/2 BOW POSE
PLANK POSE PULLBACK
Lift one arm, thumb up. Opposite leg lifts, long
Chin in, neck long
Belly draws in – lift and brace your mid-section
Neck long, chin in
Chin in – neck long
Lift and brace your mid-section to support your back
Sit your butt back and low, pressing strongly into
your hands, up on toes
FEEL: Long and strong, stabilized and strengthened
TRACK 8:TWISTS (3 OF 4 MOVES) POSITION/POSTURE EXECUTION TIMING FITNESS FEEL
KNEELING LUNGE PRAYER HANDS
LUNGE TWIST
POWER YOGA LUNGES:DOWN DOG
POWER YOGA LUNGES:LUNGE TWIST
TRACK COMPETENCY – YES / NO
Rise up, bring your front knee forward to Lunge
Lower your hips
Knee over ankle and tracking in line with middle toes
Lift top arm straight up, other hand along thigh
KNEELING LUNGE PRAYER HANDS
LUNGE TWIST
Elbow on thigh, hands to prayer, thumbs to sternum
Option: Lift back thigh, push forward to ball of foot
Push down on your elbow/forearm and open top
shoulder to twist more
POWER YOGA LUNGES:DOWN DOG
Tuck in your toes, press up out of your arms and lift hips to
Press heels down, thighs pull back
Down Dog
POWER YOGA LUNGES:LUNGE TWIST
Step front foot forward to Lunge
Turn into thigh, open arm
FITNESS: Spinal mobility
COMMENTS:
Transition – heels lift, belly lifts
Knee to chest to lunge forward, land foot quietly
FEEL: Dynamic mobility, calm and peace
© Les Mills International 2009 7

TRACK 9:FORWARD BENDS – HAMSTRINGS (6 OF 8 MOVES) POSITION/POSTURE EXECUTION TIMING FITNESS FEEL
FLAT BACK EXTEND
FORWARD FOLD
WIDE LEG FLAT BACK EXTEND
L HAND AND TORSO TO R LEG
WIDE LEG FORWARD FOLD
PYRAMID POSE
TRIANGLE POSE
TABLETOP POSE
TRACK COMPETENCY – YES / NO
Hands to upper shins
Bend your knees, hands to the floor
Belly lifted into the spine to support your back
Left foot lunges way back behind you
Turn to the front, hands under shoulders, arms straight
Bend your right knee
Left hand to outside of right foot and chest over thigh
Bring your body back to the front
Hands to the center, under your shoulders
Pick up the ball of your left foot, turn/pivot it directly to the
side wall
Hands on the floor, chest over your thigh
Left hand to shin
Inhale and open your right arm to the ceiling
Bend your front knee, slide the back foot in
Sit down; legs straight in front; hands behind fingers face out
FITNESS: Length & flexibility through lower back &
hamstrings
COMMENTS:
FLAT BACK EXTEND
Straighten your arms; chest lifts forward so you
have a flat back
FORWARD FOLD
WIDE LEG FLAT BACK EXTEND
L HAND AND TORSO TO R LEG
WIDE LEG FORWARD FOLD
PYRAMID POSE
TRIANGLE POSE
TABLETOP POSE
Chin tucked in
Head down
Press chest forward so your back is straight
Toes turn in, heels press outwards
Head rests on shoulder (if possible)
Crown of your head towards the floor
Shoulder blades draw up and in towards spine
Drape down your leg
Tuck your tail under
Eyes down for more balance or up for a challenge
Lift the front of your body to the ceiling
FEEL: Strong, active legs and long, relaxed spine
TRACK10/11:RELAXATION & MEDITATION
TRACKCOMPETENCYNOT REQUIRED– PLEASE REVIEWCOMMENTS
COMMENTS:
© Les Mills International 2009 8