BODYPUMP 72 INSTRUCTOR ASSESSMENT OVERVIEW - Les Mills

BODYPUMP ® 72 INSTRUCTOR ASSESSMENT OVERVIEWNAME:CLUB NAME:MODULE DATE:ASSESSMENT OUTCOME:ASSESSMENT OUTCOME: PASS Awarded for showing a clear and consistent understanding of Choreography, Technique and Coaching skills.ASSESSMENT OUTCOME: RESUBMITSufficient elements have been identified to warrant recognition and assistance from the Group Fitness Manager or ClubRepresentative.When receiving this outcome, both the instructor and Group Fitness Manager must ensure all areas within the compulsory criteriaare addressed.Instructors receiving this grade need to work with a competent instructor until they are ready to resubmit their Assessment andhave 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 tobe awarded.Areas requiring immediate attention are:ASSESSOR OVERVIEW:PLEASE NOTE:ALL INFORMATION FROM THIS POINT ONWARDS IS FEEDBACK TO HELP WITH YOUR DEVELOPMENT AS AGFI FOR THE NEXT TWO YEARS. © Les Mills New Zealand 2009 1

BODYPUMP ® 72 KEY ELEMENTS ASSESSMENT FORMThis form provides a ‘snapshot’ of the areas requiring immediate attention. Any compulsory elements (indicated as bold) are to beaddressed as a priority. Refer to your Program Manual, Release DVD or Teaching Resources section on www.lesmills.com andcontinue to develop the skills/elements highlighted below.CHOREOGRAPHYCOMPETENT DEVELOP HIGHLIGHTED SKILLSCorrectly delivers the choreography? Yes / No Choreography KnowledgeCOMMENTS:TECHNIQUECOMPETENT DEVELOP HIGHLIGHTED SKILLSDemonstrates correct alignment and posture? Yes / No PositionDemonstrates safe, effective movement and range? Yes / No ExecutionMoves in time with the music and on correct beat? Yes / No TimingDemonstrates strength and high-level conditioning? Yes / No FitnessDemonstrates the appropriate feel, look and attitude? Yes / No FeelCOMMENTS:COACHINGIs easily understood and followed?COMPETENT DEVELOP HIGHLIGHTED SKILLSYes / NoInitial Set Up Cues (includes Compulsory Cues) /Follow-up Cues (includes Compulsory Cues and CRC) /Pre-cueingUses effective coaching language? Yes / No Visual Instruction / Motivational Cues / VoiceDelivers the right information at the right time? Yes / No Sequence of CuesIs organized? Yes / No Appearing Organized / Push Play and GoCOMMENTS:NUMBER OF COMPULSORY SKILLS: 5 ACHIEVED:CONNECTING COMPETENT DEVELOPHIGHLIGHTEDSKILLSEngages participants?Appears open and approachable?Caters to the needs of the class?Yes / S-T / No Engaging ParticipantsYes / S-T / No Open and ApproachableYes / S-T/ No Catering to Your Classes’ NeedsCOMMENTS:FITNESSMAGIC COMPETENT DEVELOPHIGHLIGHTEDSKILLSCaptures the essence of the program?Creates a journey of contrasts?Has a natural teaching style?COMMENTS:Yes / S-T / No Capturing the Program EssenceYes / S-T / No Contrasting the JourneyYes / S-T / No Natural Teaching Style© Les Mills New Zealand 2009 2

, EXECUTION and/or T IMING then an (X) will be noted under the skill.BODYPUMP ® 72 TECHNIQUE ASSESSMENT FORMTo pass BODYPUMP 3-month assessment you need to achieve competency in POSITION, EXECUTION and TIMING for theminimum number of exercises prescribed below (Tracks 2 to 8 inclusive). Each exercise is considered competent when you aresuccessful in ALL bolded skills under that exercise.In total, there are 10 bolded exercises and 8 non-bolded exercises. In the bolded exercises competency is necessary in 8 of 10exercises. In the non-bolded exercises, competency is necessary in 6 of 8 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.TRACK 1: WARM UPSET POSITIONSPLIT STANCEPOSITIONSET POSITIONHeels under hipsToes turned out slightlyKnees softHands thumb-distance from thighsChest upShoulders back and downCOMMENTS:POSITIONPOSITIONSPLIT STANCEBoth knees SoftBody weight even on both legsFeet hip-width apartTRACK 2: SQUATS POSITION EXECUTION TIMING FITNESS FEELSQUATPOSITIONEXECUTIONSQUAT (MID AND WIDE)MID SQUAT:Feet slightly wider than hips with toes slightly turned outKnees softChest upShoulders back and downBar on meaty part of upper backReturn to Set PositionWIDE SQUAT: One foot move heel-toe widerFITNESS: Appropriate weight selectionCOMMENTS:MID SQUAT:Sit down and back with the buttKnees in line with the middle of the footKnees track forward to end of toesButt stops just above knee levelFinish with hips under shouldersAvoid tilting the pelvis under at the topKnees soft at the topWIDE SQUAT: Knees out in line with middle of feetControl exercise – work evenly through the rangeFEEL: Strong, driving, upliftingTRACK 3: CHEST POSITION EXECUTION TIMING FITNESS FEELCHEST PRESSPOSITIONEXECUTIONCHEST PRESSHands slightly wider than shouldersBar lowers to center of chest – target zoneShoulders back and away from earsElbows no lower than benchHead supported on benchElbows slightly bent at the topLower back towards benchElbows under barFeet flat on the floorControl exercise – work evenly through the rangeFITNESS: Appropriate weight selectionFEEL: Strong, controlled, focusedCOMMENTS:TRACK 4: BACK POSITION EXECUTION TIMING FITNESS FEELDEADROWDEADLIFT© Les Mills New Zealand 2009 3

CLEAN & PRESSTRIPLE WIDE ROWPOSITIONHeels under hips – knees soft, toes turned out slightlyHands thumb-distance from outside of thighsLengthen back of neck and tuck chin inEyes forward – 6 feet (2 meters) in frontShoulders back and downHeels under hips – knees soft, toes turned out slightlyHands thumb-distance from outside of thighsLengthen back of neck and tuck chin inEyes forward – 6 feet (2 meters) in frontChest up (throughout exercise)Return to Set PositionStart in Set PositionShoulders back and down (throughout exercise)Chest up (throughout exercise)Return to Set PositionHands wider (approximately one hand-distance each side)Sit deep into the legs – more knee bend than in a DeadliftChest upShoulders back and downEyes forward – 6 feet (2 meters) in frontFITNESS: Appropriate weight selectionCOMMENTS:DEADROWTip from the hip, butt backSlight knee bendEXECUTIONBar no lower than bottom of knee capBar rows to belly buttonControl exercise (keep upper body still)Heels grounded into floorDEADLIFTTip from the hip, butt backSlight knee bendBar no lower than bottom of knee capControl exercise – work evenly through rangeCLEAN & PRESSStart with bend in the kneesUpright row the bar, leading with the elbowsDrop under the bar, bending the knees; press to the topBend the knees again and come back to Set PositionBar stays close to the bodyKnees DO NOT track forward of toes in ‘clean’ (butt stays back)TRIPLE WIDE ROWBend kneesTip from the hip, butt backElbows high & wideBar to lower chest/ ribcage, ABOVE the belly buttonControl exercise (keep upper body still)FEEL: Grounded, powerful, explosive, upliftingTRACK 5: ARMS/TRICEPS POSITION EXECUTION TIMING FITNESS FEELTRICEP EXTENSIONBOTTOMHALFTRICEPPRESSPRESS/PULL-OVERCOMBINATIONSEATEDTRICEPDIPSPOSITIONEXECUTIONTRICEP EXTENSIONBar in heel of hands, aligned above shoulders, wrists strongBar to foreheadElbows in – shoulder-width apartElbows fixed – align above shoulders and remainshoulder-width apartLower back towards benchWrists remain strongHead supported on the benchControl exercise – work evenly through rangeFeet flat on the floor, hip-width apartBOTTOMHALFTRICEPPRESSBar in heel of hands, aligned above shoulders, wrists strongBar to lower ribcageElbows in – shoulder-width apartElbows no lower than top of benchLower back towards benchElbows stay close to the side of the bodyHead flat on the bench – chin inShoulders away from earsPRESS/PULL-OVERCOMBINATIONBar in heel of hands, aligned above shoulders, wrists strongBar to lower ribcageElbows in – shoulder-width apartElbows no lower than top of benchLower back towards benchPush bar overhead towards the forehead, controlling moveHead flat on the bench – chin inStop just above the head (elbows aligned above shoulders)Bar back to ribcage and then to topSEATEDTRICEPDIPS© Les Mills New Zealand 2009 4

Feet hip-width apartHands on the bench by your butt – bar rests on top of thighsShoulders back and downFITNESS: Appropriate weight selectionCOMMENTS:Drop butt down past and close to bench topPush body up using heel of handsElbows bend towards the back of the roomFEEL: Fun, cheeky, smooth, intenseTRACK 6: BICEPS POSITION EXECUTION TIMING FITNESS FEELBICEP CURLTRIPLE BICEPROWPOSITIONEXECUTIONBICEP CURLSplit Stance – knees soft, weight even in both legsElbows under shoulders and pointing down throughoutChest upKeep body still/control exerciseShoulders back and downROM – bar curls up to shoulder height (fist-distance fromshoulder), then all the way down to thighsROM ( bottom half) – bar curls up until parallel to ground(belly button height), then extends down to thighsTRIPLE BICEPROWUnderhand gripSit into the legsLengthen back of neck and tuck chin inPull elbows high and to the backEyes forward – 6 feet (2 meters) in frontBar targets the body – just under the chestShoulders back and downSqueeze forearms towards bicepsReturn to Set PositionFITNESS: Appropriate weight selectionFEEL: Anchored, powerful, drivingCOMMENTS:TRACK 7: LUNGES POSITION EXECUTION TIMING FITNESS FEEL90/90SETUPSTATIC LUNGEPOSITIONEXECUTION90/90SET UPRULEFeet hip-width and step backKneel downLegs at 90° angleTuck toes under and riseFeet hip-width and step back to 90/90 stride lengthHips and shoulders level and square to the frontShoulders back and down – chest upBody weight even on both legsFITNESS: Appropriate weight selectionCOMMENTS:STATIC LUNGEBack knee bends vertically towards the floorKnees out, in line with toesFront thigh and back shin parallel to floor at bottom of rangeControl exercise – work evenly through the rangeFEEL: Uplifting, energetic, urgentTRACK 8: SHOULDERS POSITION EXECUTION TIMING FITNESS FEELPUSHUPREAR DELTOID RAISE (KNEELING)SIDE RAISE (STANDING)UPRIGHT ROWOVERHEADPRESSPOSITIONEXECUTIONPUSHUPHands on floor or plates – in line and outside shoulder widthROM – bring shoulders and chest to elbow levelNeutral spine with chin inControl exercise/work evenly through rangeShoulders back and downREAR DELTOID RAISE (KNEELING)Kneel with one foot forwardLift elbows vertically (squeezing between shoulder blades)Body leans on a 45 o angleROM – just below shoulder heightChin in and back of neck long. (Eyes look 3 feet/1 meter in front) Control and work evenly through the rangeShoulders back and down1/1count – ¾ ROM from the topSIDE RAISE (STANDING)© Les Mills New Zealand 2009 5

Split StanceHead and eyes forwardChin in, back of neck longShoulders back and downChest upSplit StanceHead and eyes forwardChin in, back of neck longShoulders back and downChest upSplit StanceHead and eyes forwardChin in, back of neck longShoulders back and downChest upFITNESS: Appropriate weight selectionCOMMENTS:Lead movement with elbows, keep wrists strongROM – elbows just below shoulder heightElbows stay at 90 o or slightly greater for adv. optionElbows positioned slightly forward of the shouldersDo not let plates come in or cross overControl and work evenly through the range1/1 count – ¾ ROM from the topUPRIGHT ROWLead with the elbowsROM – elbows just below shoulder heightBar stays close to the bodyControl and work evenly through the range1/1 count – ¾ ROM from the topOVERHEADPRESSBar comes to chin and presses over headBar slightly forward of your head at top of PressElbows soft at the topControl and work evenly through the range1/1 count – ¾ ROM from the bottomFEEL: Smooth, rhythmic, drivingTRACK9:ABS POSITION EXECUTION TIMING FITNESS FEELREVERSE CURLBENCHHOVEROPTIONALTERNATING WALKING HOVERPOSITIONEXECUTIONREVERSE CURLOn bench – anchor hands above or beside your headCurl in – pelvis and lower back liftHead flat on bench – chin inFlatten lumbar spine into benchDraw elbows in and bring heels down to butt, knees above hipsDon’t swing legs – keep heels down, close to buttToes on benchElbows under shouldersBody in one line – neutral spine (chin in, eyes to floor, shouldersaway from ears)Toes on benchElbows under shouldersBody in one line – neutral spine (chin in, eyes to floor, shouldersaway from ears)FITNESS: Appropriate weight selectionCOMMENTS:BENCHHOVEROPTIONALTERNATING WALKING HOVERStep down L then RStep up L then RRepeat – R leg startsFEEL: Strong, controlled, focused© Les Mills New Zealand 2009 6

TRACK10:Stretch POSITION EXECUTION TIMING FITNESS FEELGLUTEALSTRETCHLYING QUADRICEPSTRETCHSEATEDGLUTEALSTRETCHLYING HAMSTRING STRETCHSINGLE ARMBACKRELEASEHIPFLEXORSTRETCHSTANDING CHEST STRETCHSHOULDERSTRETCHILIOTIBIALBANDANDLATERALSTRETCHCOMMENTS:TECHNIQUE COMPETENCY POSITION EXECUTION TIMING FITNESS FEELTOTAL COMPETENCIES (bolded exercises) 10 10 10 10 10TOTAL COMPETENCIES ACHIEVED /10 /10 /10 /10 /10TOTAL COMPETENCIES (non-bolded exercises) 8 8 8 8 8TOTAL COMPETENCIES ACHIEVED /8 /8 /8 /8 /8OVERALL COMPETENCY ACHIEVED? YES/NO YES/NO YES/NO YES/NO YES/NOMINIMUM COMPETENCY BEFORE AUTOMATICRESUBMIT9/18 9/18 9/18AUTOMATIC RESUBMIT YES/NO YES/NO YES/NO© Les Mills New Zealand 2009 7