bodypumpÂ® 80 instructor assessment overview - Les Mills

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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
Page 1 and 2: ® INSTRUCTOR: TRAINER: CLUB: MOD
Page 3: ® To pass BODYPUMP® 3-month ass

bodypumpÂ® 80 instructor assessment overview - Les Mills

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