BODYBALANCE 46 ASSESSMENT OVERVIEW - Les Mills

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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
Page 1 and 2: BODYBALANCE ® 46 ASSESSMENT OVERVI
Page 3: BODYBALANCE ® 46 TECHNIQUE ASSESSM
Page 7 and 8: TRACK 7:CORE - BACK (3 OF 4 MOVES)

BODYBALANCE 46 ASSESSMENT OVERVIEW - Les Mills

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