bodypumpÂ® 70 instructor assessment overview - Les Mills

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Dead LiftClean & PressTriple Wide RowTRACK 4: BACK POSITION EXECUTION TIMING FITNESS FEELPOSITIONHeels under hipsLengthen back of neck and tuck chin in.Chest up all the way throughHands thumb-distance from thighsSlight knee bendHeels under hipsToes turned out slightlyKnees softHands thumb-distance from thighsShoulders remain back and downShoulders remain back and downHands wider (one hand distance each side)Chest up all the way throughLengthen back of neck and tuck chin inSit deep into the legs – more knee bend than a DeadliftFITNESS: Appropriate weight selectionCOMMENTS:EXECUTIONDEAD LIFTBar no lower than bottom of knee capTip from the hipControl exercise - work evenly through rangeCLEAN & PRESSStart with bend in the kneesLift heels to initiate the moveDrop under the bar, bending the knees...press to the topBar stays close to the bodyBend the knees again and come back to Set PositionControl exercise (compulsory to pass move)TRIPLE WIDE ROWControl exercise (keep upper body still)Bar to ribcage above the belly buttonButt back, abs bracedRow with the elbows high & wideFEEL: Explosive, powerfulTRACK 5: TRICEPS POSITION EXECUTION TIMING FITNESS FEELTriceps KickbackTriceps Push upOverhead ExtensionPOSITIONBench with 2 risersHands on bench – shoulder width apartLengthen back of neck and tuck chin inShoulders away from earsShoulders and hips square to floorEXECUTIONTRICEPS PUSH UPChest as low as 2 fists off bench topElbows in by sidesControl exercise/work evenly through rangeTRICEPS KICKBACKBench with 2 risersElbow & upper arm stay fixed and close to the bodyOne hand on bench, opposite elbow at 90 degrees, upper armExtend arm until straightparallel to floorShoulders and hips square to floorControl exerciseKnees under hipsWork evenly through rangeLengthen back of neck and tuck chin inChest lifted, shoulders away from ears, and back flatHeels under hipsToes turned out slightlyKnees softShoulders remain back and downFITNESS: Appropriate weight selectionCOMMENTS:OVERHEAD EXTENSIONElbows & upper arms fixed throughoutControl exercise/work evenly through rangeStop elbows from drifting outKeep elbows and wrists soft at topFEEL: Smooth, intense© Les Mills New Zealand 2009 4
Biceps CurlTRACK 6: BICEPS POSITION EXECUTION TIMING FITNESS FEELSet Stance: Heels under hipsPOSITIONSplit Stance: Weight even between feetBoth knees softChest lifted, shoulders back and downFITNESS: Appropriate weight selectionCOMMENTS:90/90 Set upStatic LungeEXECUTIONBICEPS CURLElbows under shoulders, in line with torso & facing downthroughoutKeep body still/control exerciseWork evenly through the rangeROM-top of curl: Bar a fist-distance from shoulder heightROM-bottom of curl: To the thighsFEEL: Anchored, powerfulTRACK 7: LUNGES POSITION EXECUTION TIMING FITNESS FEELFeet hip-width and step backKneel downLegs at 90 degree anglesTuck toes under and risePOSITIONFeet hip-width and step back to 90/90 stride lengthChest lifted, shoulders down and backFITNESS: Appropriate weight selectionCOMMENTS:90/90 SET UP RULEEXECUTIONSTATIC LUNGEHips & shoulders even and square to frontKnees in line with toesBack knee drops vertically towards the floorFront thigh and back shin parallel to floor at bottom of rangeControl exercise/work evenly through rangeFEEL: Uplifting, energetic, urgentTRACK 8: SHOULDERS POSITION EXECUTION TIMING FITNESS FEELMac RaiseSide RaiseOverhead PressPOSITIONHeels under hips with knees bentToes turned out slightlyChest lifted, shoulders back and downBody weight even on both legs, knees softChest lifted, shoulders back and downBody Weight even on both legs, knees softDraw abs in and braceShoulders back and downGrip slightly wider than shoulders, bar in heel of handFITNESS: Appropriate weight selectionCOMMENTS:EXECUTIONMAC RAISEHips stay square to frontPlates lower than shoulder heightAvoid twisting the lower backSmall twist at the shouldersControl exerciseSIDE RAISELead movement with elbows, keep wrists strongLift arms to just below shoulder heightElbows positioned slightly forward of the shouldersSet shoulders away from earsControl exercise, work evenly through rangeOVERHEAD PRESSElbows in view, slightly forward of body and soft to avoidlockingBar comes to just below chinFEEL: Smooth, rhythmic© Les Mills New Zealand 2009 5
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bodypumpÂ® 70 instructor assessment overview - Les Mills

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