BODYPUMP 72 INSTRUCTOR ASSESSMENT OVERVIEW - Les Mills

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