BODYPUMP 72 INSTRUCTOR ASSESSMENT OVERVIEW - Les Mills

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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
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