bodypump® 80 instructor assessment overview - Les Mills

®
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.
FROM THE LMNZ TEAM WITH LOVE
© Les Mills International 2011 1

®
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.
Correctly delivers the choreography? Yes / No Choreography Knowledge
COMMENTS:
Demonstrates correct alignment and posture? Yes / No Position
Demonstrates safe, effective movement and
range?
Moves in time with the music and on correct
beat?
Yes / No
Yes / No
Execution
Timing
Demonstrates strength and high-level conditioning? Yes / No Fitness
Demonstrates the appropriate feel, look and attitude? Yes / No Feel
COMMENTS:
Is easily understood and followed, coaching the
right information at the right time?
Yes / No
Layer 1: Coach Track Intro, Coach the
Choreography – Setup Cues & Compulsory Cues
Layer 2: Coach the Workout – Follow-up Cues,
Compulsory Cues & Motivational Cues
Uses effective coaching language? Yes / No Visual Instruction / Motivational Cues / Voice
Is organized? Yes / No Appearing Organized / Push Play and Go
COMMENTS:
Engages participants? Yes / S-T / No Engaging Participants
Appears open and approachable? Yes / S-T / No Open and Approachable
Caters to the needs of the class? Yes / S-T/ No Catering to Your Classes’ Needs
COMMENTS:
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 2011 2

®
To pass BODYPUMP® 3-month assessment you need to achieve competency in POSITION, EXECUTION and TIMING for the
minimum number of exercises prescribed below (Tracks 2 to 8 inclusive). Each exercise is considered competent when you are
successful in ALL bolded skills under that exercise.
In total, there are 9 bolded exercises and 10 non-bolded exercises. In the bolded exercises competency is necessary in 7 of 9
exercises. In the non-bolded exercises, competency is necessary in 6 of 10 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.
, EXECUTION and/or TIMIN G then an (X) will be noted under the skill.
TRACK 1: WARM UP
POSITION
SET POSITION
SPLIT STANCE
SET POSITION
SPLIT STANCE
Heels under hips
Both knees soft
Toes turned out slightly
Body weight even on both legs
Knees soft
Feet hip-width apart
Hands thumb-distance from thighs
Shoulders back and down
COMMENTS:
TRACK 2: SQUATS POSITION EXECUTION TIMING FITNESS FEEL
SQUAT (MID & WIDE)
POSITION
EXECUTION
Mid Squat: Feet slightly wider than hips with toes slightly
turned
Wide Squat: One heel-toe foot move wider
Shoulders back and down
Chest up
Bar on meaty part of back
FITNESS: Appropriate weight selection
COMMENTS:
SQUAT (MID & WIDE)
Knees out and in line with middle of the feet, tracking no
further forward than toe line
Butt stops just above knee line
Avoid tilting the pelvis under at the top
Sit down and back with the butt
Control exercise – work evenly through the range
FEEL: Strong, grounded, intense, energy bursts
TRACK 3: CHEST POSITION EXECUTION TIMING FITNESS FEEL
CHEST PRESS
POSITION
EXECUTION
CHEST PRESS
Hands slightly wider than shoulders
Target zone – middle of chest
Lower back towards bench
Elbows no lower than bench
Feet flat on the floor
Elbows align with shoulders at the top of the move and
middle of the chest at the bottom
Shoulders away from ears
Elbows soft at top of the move
Head supported on bench – chin in
Control exercise – work evenly through the range
FITNESS: Appropriate weight selection
FEEL: Happy feel, positive, inclusive tone
COMMENTS:
TRACK 4: BACK/GLUTS/H-S POSITION EXECUTION TIMING FITNESS FEEL
DEADROW
DEADLIFT
POWER PRESS
WIDE ROW
POSITION
EXECUTION
Hands thumb-distance from outside of thighs
Lengthen back of neck and tuck chin in
Chest up (throughout exercise)
DEADROW
Bar no lower than bottom of knee cap
Bar rows to belly button – elbows in
Control exercise (keep upper body still)
© Les Mills International 2011 3

Heels under hips – knees soft
Hands half a grip-width wider than set position
Lengthen back of neck and tuck chin in (eyes 6ft/2 meters in
front)
Chest up, shoulders back and down (throughout exercise)
© Les Mills International 2011 4
DEADLIFT
Bar slides down thighs, no lower than bottom of kneecap
Tip from the hip with a neutral spine
Slight knee bend
Control exercise – work evenly through range
POWER PRESS
Upright row the bar, leading with the elbows (elbows above
bar) Drop under the bar, bending the knees, press to the
Start in Set Position with a little more knee bend than usual
top
Chest up (throughout exercise)
Bar stays close to the body
Knees DO NOT track forward of toes in ‘clean’ (butt stays
Shoulders back and away from ears
back)
Return to the catch phase, bending knees
Control exercise
Hands wider (one hand distance each side)
Chest up
Shoulders back and away from ears
Lengthen back of neck and tuck chin in
FITNESS: Appropriate weight selection
COMMENTS:
WIDE ROW
Sit deep into the legs – more knee bend than a Deadlift
Bar to ribcage above the belly button
Tip from the hip, butt back
Row with the elbows high & wide
Control exercise (keep upper body still)
FEEL: Explosive, uplifting, strong
TRACK 5: ARMS/TRICEPS POSITION EXECUTION TIMING FITNESS FEEL
TRICEP EXTENSION
TRICEP PRESS
TRICEP PUSHUP
OVERHEAD EXTENSION
(PLATE)
POSITION
EXECUTION
TRICEP EXTENSION
Bar in heel of the hands, shoulder-width apart & above
shoulders, wrists strong
Elbows in, pointing to knees
Back and head flat on the bench – chin in
Shoulders away from ears
Bar in heel of the hands, shoulder-width apart & above
shoulders, wrists strong
Elbows in, pointing to knees
Back and head flat on the bench – chin in
TRICEP PRESS
Bar towards forehead
Upper arm remains vertical, elbows point to ceiling
and stay in
Wrists remain strong
Press the bar down towards the body
Aim for just below the ribcage (lower ribs)
Elbows stay in and maintain 90° and then push the bar
back to starting position above shoulders
TRICEP PUSHUP
Hands on bench – shoulder-width apart
Chest towards bench – approx. elbow level
Elbows in by your side
Abs braced
Chest up, shoulders back and away from ears
SEATED OVERHEAD EXTENSION (PLATE)
Shoulders down and away from ears
Lower plate down, keeping the elbows facing forward
Chest up – chin in
Trunk stays still
Keep elbows soft at top
FITNESS: Appropriate weight selection
FEEL: Motivating, encouraging
COMMENTS:
TRACK 6 : ARMS/BICEPS POSITION EXECUTION TIMING FITNESS FEEL
BICEP CURL
POSITION
EXECUTION
Feet hip-width apart
Chest up
Shoulders back and down
Split Stance – knees soft, weight even in both legs
BICEP CURL
Elbows under shoulders and pointing down throughout
ROM – bar curls up to fist distance from shoulder height
and then all the way down to thighs
ROM (bottom half) – bar curls up until parallel to ground, then
extends down to thighs
Shoulders stay back

FITNESS: Appropriate weight selection
COMMENTS:
FEEL: Classic song, intense
TRACK 7: LEGS/LUNGES POSITION EXECUTION TIMING FITNESS FEEL
LUNGE
BACKWARD-STEPPING LUNGE
POSITION
EXECUTION
90/90 SET UP RULE
Feet hip-width and step back
Kneel down
Legs at 90° angles
Tuck toes under and rise
LUNGE
Step back to 90/90 stride length, feet stay hip-width apart
Back knee moves towards the floor
Chest up. Hips & shoulders aligned and square to front
Knees out, in line with middle toes
Shoulders back and away from ears
Front thigh and back shin parallel to floor at bottom of range
Body weight even on both legs
Control exercise – work evenly through the range
BACKWARD STEPPING LUNGE
Feet hip-width apart
Step to 90/90 stride length, feet stay hip-width
Back knee drops vertically towards the floor. Body weight
Chest up
even in both legs
Shoulders back and down
Knees out, in line with middle toes
Hips and shoulders square to front
Front thigh and back shin parallel to floor at bottom of range
FITNESS: Appropriate weight selection
FEEL: High energy, encouraging
COMMENTS:
TRACK 8: SHOULDERS POSITION EXECUTION TIMING FITNESS FEEL
OVERHEAD PRESS
STANDING REAR DELTOID
RAISE
SIDE RAISE (STANDING)
ROTATOR RAISE
ROTATOR OVERHEAD PRESS
PUSHUPS
POSITION
EXECUTION
OVERHEAD PRESS
Split Stance – knees soft, body weight even on both legs
Press over head - keep bar slightly forward of head
Grip slightly wider than shoulders, bar in heel of hand
Bar comes to just below chin
Chest up. Shoulders back and away from ears
Elbows soft at the top
Lengthen back of neck, tuck chin in, eyes forward
Keep trunk stable (don’t lean back)
STANDING REAR DELTOID RAISE
Plates sit on the knees
As you lift plates pull them in a “V” direction
Lengthen back of neck and tuck chin in; eyes 3 feet in front
on floor
Keep elbows at 90 degrees at the top range
Chest up (throughout exercise)
Squeeze between the shoulder blades
SIDE RAISE (STANDING)
Split Stance – knees soft, body weight even on both legs
Lead with the elbows, keep wrists strong
Chest up
ROM – elbows to just below shoulder height
Elbows stay at 90 o or slightly greater for adv. option, slightly
Shoulders back and down
forward of shoulders
Do not let plates come in or cross over
Chest up
Shoulders back and down
Lengthen back of neck, tuck chin in, eyes forward
Chest up. Shoulders back and away from ears
ROTATOR RAISE
Elbows lead to the side, stopping just under shoulder
height
Rotate shoulders to open the arms (in line or slightly
forward of shoulders)
Control exercise
ROTATOR OVERHEAD PRESS
Chest up
Elbows lead to the side, stopping just below shoulder height
Shoulders back and down
Rotate shoulders to open the arms (in line or slightly forward of
shoulders)
Lengthen back of neck, tuck chin in, eyes forward
Press plates overhead twice, then lower elbows back to shoulder
level and move back to starting position
© Les Mills International 2011 5

Hands on floor– in line and outside shoulder width
Neutral spine with chin in
Shoulders back and down
FITNESS: Appropriate weight selection
COMMENTS:
PUSHUPS
ROM – bring shoulders and chest to elbow level
Control exercise/work evenly through range
FEEL: Athletic, challenge
TRACK 9: ABDOMINALS/CORE POSITION EXECUTION TIMING FITNESS FEEL
CRUNCH
BICYCLE CRUNCH
HOVER
SIDE HOVER
POSITION
EXECUTION
CRUNCH
Feet down, heels lifted
Ribs move towards hips
Chin in – fingers by ears
Chin in throughout move
Feet off floor- shins parallel to floor
Fingertips to temples – chin in
Elbows wide
BICYCLE CRUNCH
Slide ribs to hips
Extend leg out
HOVER
Elbows on floor under shoulders, forearms parallel and in line
Elbows on floor under shoulders, forearms parallel and in
with body
line with body – move forward and back
Body in one line – neutral spine (chin in, eyes to floor, shoulders
Body in one line – neutral spine (chin in, eyes to floor,
away from ears). Feet wider than shoulders, hips stay square
shoulders away from ears). Feet wider than shoulders, hips
throughout
stay square throughout
SIDE HOVER
One elbows on floor under shoulder, forearm on ground
perpendicular to body
Body in one line – neutral spine (chin in, shoulders away from
ears).
FITNESS: Steady and strong
COMMENTS:
Hips stay lifted
FEEL: Controlled and still
TRACK 10: STRETCH POSITION EXECUTION TIMING FITNESS FEEL
LOWER BACK/GLUTEAL
STRETCH
SIDE-LYING QUADRICEP
STRETCH
LYING GLUTEAL STRETCH
LYING HAMSTRING STRETCH
KNEELING BACK STRETCH
KNEELING HIP FLEXOR/TRICEP
STANDING SHOULDER
CHEST STRETCH
COMMENTS:
TECHNIQUE COMPETENCY POSITION EXECUTION TIMING FITNESS FEEL
TOTAL COMPETENCIES ACHIEVED
(bolded exercises) must be 6 of 9 for
YES
/9 /9 /9 /9 /9
TOTAL COMPETENCIES ACHIEVED
(non-bolded exercises) must be 6 of 10 for
YES
/10 /10 /10 /10 /10
OVERALL COMPETENCY ACHIEVED? YES/NO YES/NO YES/NO YES/NO YES/NO
AUTOMATIC RESUBMIT?
(less than 5 competent bolded
exercises)
YES or
NA
YES or NA
YES or NA
© Les Mills International 2011 6