bodypump® 70 instructor assessment overview - Les Mills

Plate CrunchVertical LiftRotator PlankTRACK 9: ABS POSITION EXECUTION TIMING FITNESS FEELHeels close to butt and off floorPlate to foreheadFeet and plate to ceilingPOSITIONElbows on floor under shoulders, forearms parallelFeet wider than hipsButt down – body in one lineFITNESS: Appropriate weight selectionCOMMENTS:PLATE CRUNCHEXECUTIONRibs move towards hipsPlate and upper body move as oneChin in throughout moveVERTICAL LIFTLift upper body pushing plate straight up and verticalChin in – eye gaze to kneesROTATOR PLANKMove from the toes to the sides of the feetRotate body until shoulders, hips and belly all face the frontFEEL: Strong, Controlled, FocusedTRACK 10: Stretch POSITION EXECUTION TIMING FITNESS FEELLower Back and Gluteal StretchGluteal StretchHamstring StretchKneeling Hip Flexor StretchStanding Quadricep StretchShoulder/Tricep StretchChest StretchCOMMENTS:© Les Mills New Zealand 2009 6