bodystep® 79 instructor assessment overview form - Les Mills

Chest lifted, shoulders back and down (P)Center jog on the step, feet hip-width apartStep off (don’t jog off) close to the stepKick heels to buttMaintain strong Running ArmsHAMSTRINGCURL(&PROPULSIVE)Chest lifted, shoulders back and down (P)Whole foot on the step (heel-ball-toe landing)Heel curls towards butt, knee points downSupporting knee soft and aligned with middle toesStrong arms – Open & Clap O/HFITNESS: Maintain great technique throughout trackComments:Chest lifted, shoulders back and down (P)Whole foot on the step (heel-ball-toe landing)Lift knee to hip heightKeep hips squareStrong Running Arms, then add Punch O/H & Madonna ArmsFEEL: AthleticTRACK 5: MIXED STRENGTH POSITION EXECUTION TIMING FITNESS FEELALT DROP SQUAT3-KNEE REPEATERHALF STOMPALT DROP SQUAT3-KNEE REPEATERChest lifted, shoulders back and down, tip from the hip (P)Squat with feet parallel – hip-width apart or slightly greaterKnees out and tracking over middle toesButt down and above knee line, hips stay square to frontLift elbows to shoulder height, hands in fistsHALF STOMPChest lifted, Shoulders back and down (P)Maintain a natural right-left walking rhythm – feet hip-width apartStay close to the step. Position whole foot on the stepSit lower in the legsMaintain strong athletic Running ArmsFITNESS: Maintain great technique throughout trackComments:Chest lifted, shoulders back and down (P)Whole foot on step, knee bent and out in line with middletoesLift working foot to supporting kneeExtend foot back and tap ground – heel offStep wide across the floor when changing sidesStrong Running ArmsFEEL: FlavaTRACK 6:POWER PEAK POSITION EXECUTION TIMING FITNESS FEELPROPULSIVE KNEE LIFTPROPULSIVE ATTPROPULSIVE KNEE LIFTPROPULSIVE ATTChest lifted, shoulders back and down (P)Whole foot on step and then whole foot propels off the stepMake heel contact first, then roll through ball of foot to toes to lift offLift knee to hip levelStep down lightly close to the stepFull ROM, energy & control in Alternative Punch OverheadFITNESS: Maintain great technique throughout trackComments:Chest lifted, shoulders back and down (P)Center foot towards middle of step – whole foot on the stepPropel and curl the incoming leg behindPlant foot as you step down & control the knee lift (hipheight and squared to the front)Step down close to the stepFull ROM, energy/control in arms. Reach O/H and pulldownFEEL: AthleticTRACK 8:PARTY STEP POSITION EXECUTION TIMING FITNESS FEELSWITCHCURLPONYRICOCHET© Les Mills International 2010 4