BODYBALANCE® 48 ASSESSMENT OVERVIEW - Les Mills

BODYBALANCE® 48 ASSESSMENT OVERVIEWNAME:ASSESSMENT OUTCOME:CLUB NAME:MODULE TRAINER:PASS: Awarded for showing a clear and consistent understanding of Choreography, Technique and Coaching skills.RESUBMIT:Sufficient elements have been identified to warrant the recognition and assistance from the Group FitnessManager or Club Representative.When receiving this outcome, both the instructor and Group Fitness Manager must ensure all areas within thecompulsory criteria are addressed.Instructors receiving this grade need to work with a competent instructor until they are ready to resubmit theirAssessment and have been cleared by the club management.A Quality Assurance form must also be completed and returned with the resubmitted Assessment within 4 weeksfor a PASS to be 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.FROM THE LMNZ TEAM WITH LOVE© Les Mills International 2010 1

BODYBALANCE® 48 TECHNIQUE ASSESSMENT FORMTo pass BODYBALANCE® 3-month assessment you need to achieve competency in 6 of the 9 bolded tracks below.Competency is based on correct Position, Execution, and Timing in the minimum number of prescribed moves noted besideeach track; e.g. TRACK 1: TAI CHI WARMUP (1 of 1 moves).Position/Posture (P) competency is assessed in Tai Chi moves against Wu Chi Position (where appropriate), in Yogabasedposes against Mountain Pose and in core work against Pilates and Superficial Core Training Principles. A moveis competent if more than 50% of the appropriate Position/Posture (P) criteria below are met.Execution (E) competency is assessed using the main points for each move listed below. A move is competent if morethan 50% of the execution points for each key move are correct.Timing assessment is based on a general assessment of the instructor’s awareness and ability to move in time with themusic.Fitness and Feel, though important, are not compulsory and will be assessed against the criteria at the bottom of eachtrack.An X indicates that there is an issue with a skill listed. If a track move is not competent in POSITION, EXECUTION and/orTIMING, then an X will be noted under the skill in the track heading.Feet wide apart and toes slightly turned outSink butt down, bend knees, weight in heelsFeet togetherSqueeze legs upwardlyTail downBelly drawn inBelly: Core working correctly to stabilize spine, pelvis and rib cageusing Pilates and Superficial Core Training PrinciplesComments:WIDE WU CHIMOUNTAIN POSECORE – ABS and BACKBack straight but relaxed, tail drops down, crown of headfloats, like being suspended from aboveRelaxed, calm breathing; in and out through noseChest liftedShoulders drop away from earsChin inBack of neck longBack: Stabilizing the spine while we move using PilatesCore Training PrinciplesTRACK 1:TAICHIWARMUP (1 OF 1 MOVES) POSITION EXECUTION TIMING FITNESS FEELBEN HUR SEQUENCETRACK COMPETENCY:YES / NOWeight shifts powerfully from leg to leg with sword handsDrop deeper into your legsFITNESS: Striving for seamless, effortless movementComments:BEN HUR SEQUENCEHands circle to the right around your head, acrossyour body and lowerEyes to handsFEEL: strong arms carrying heavy sword. Deep in legs© Les Mills International 2010 3

TRACK 2:SUN SALUTATIONS (4 OF 6 MOVES) POSITION EXECUTION TIMING FITNESS FEELFORWARD FOLDLUNGEDOWN DOGPLANKCROCODILEUP DOGTRACK COMPETENCY:YES / NOBend knees, hands to floor, draw belly in and fold your chesttowards your thighsLeg steps way back to LungeFront knee over anklePress into back heelFront foot steps backFeet hip-distance apartHips lift highChest comes forward − shoulders over handsThe line of your spine shifts forward, belly draws inShoulders back, knees down or liftedElbows in by ribsLegs strong, squeeze buttPress into hands and feet, thighs liftFITNESS: Muscular strength and flexibilityComments:FORWARD FOLDLUNGEDOWN DOGPLANKCROCODILEUP DOGEyes to knees, head relaxes downBack thigh lifts upLift chestFingertips on floor next to feetHands press into floorShoulders lift away from earsKnees bent, if neededKeep strong in the shoulders and upper bodyBody lowers between elbows, halfway down onlyRoll shoulders back and lift chestFEEL: Warming up, combining breath and movementTRACK 3:STANDING STRENGTH (3 OF 4 MOVES) POSITION EXECUTION TIMING FITNESS FEELRRIOR 1WARRIOR 2TRIANGLE POSEINTENSE POSETRACK COMPETENCY:YES / NOYour whole body turns to the front, hips squareFront foot faces forwardFront knee bent, above ankle and in line with footWARRIOR 1WARRIOR 2Back leg strong and straight, pushing back intogrounded heelHead pushes back into armsHands clasp and squeeze together with index fingerspointing up© Les Mills International 2010 4

Body turns to sideBack foot adjusts out, pressing out through edge of footArms open wideFront leg straightens, hips pull backLower hand to the shin, top hand reaches upBack foot steps forward, feet together, knees bentWeight back in the heelsFITNESS: Leg strength, hip and shoulder flexibilityComments:Front knee bent, above ankle and out over toesHips and shoulders stay open to the sideArms are strong and long to the sideTRIANGLE POSERotate top shoulder back, body and eyes to sideLength through side of body – no roundingINTENSE POSEArms reach long and straight, in line with earsChest up, tail back and down, long straight spineFEEL: Strong, grounded in legs, open in upper bodyTRACK 4:BALANCE (3 OF 4 MOVES) POSITION EXECUTION TIMING FITNESS FEELARMS O/HEADWARRIOR 3STAR POSETREE POSE SEQUENCETRACK COMPETENCY:YES / NOARMS O/HEADArms over headRight knee up (level with hip), toes beside kneeWARRIOR 3Chest comes forward, back leg straightensReach out long, hips squared to floorSTAR POSEOpen leg ( no higher than knee line) and arms wide to the side Chest and hips open to the frontTREE POSE SEQUENCEFoot to inside of leg (below or above knee)Hands reach high overhead and then to prayerKnee out towards side, hips levelKeep shoulders downFITNESS: Muscle stabilization, strength and concentrationFEEL: Calm, strong and gracefulComments:TRACK 5:HIP OPENERS (2 OF 3 MOVES) POSITION EXECUTION TIMING FITNESS FEEL3-LEGGED DOG WITH OPEN HIPSWAN POSEMODIFIED HALF LOTUSTRACK COMPETENCY:YES / NO3-LEGGED DOG WITH OPEN HIPHands come forwardRight heel crosses to left shoulderHips lift, step feet back to Down DogRight armpit downwards to floorRight leg lifts straight to the ceilingPress evenly thru both handsRight knee bendsShoulder squareSWAN POSEBack knee comes down between your handsKnee and toes face down on back legLift and square hip bones to frontPress evenly through both hands, hips squareBack leg straight or knee bent to side© Les Mills International 2010 5

Back leg comes to front, ankle on knee, flex footHands down and sit tallFITNESS: muscular strength and flexibilityMODIFIED HALF LOTUSHands and chest come forwardSoften and relax arms and shouldersFEEL: Open, stretch, strength and length, surrenderComments:TRACK 6:CORE – ABDOMINALS (3 OF 4 MOVES) POSITION EXECUTION TIMING FITNESS FEELSINGLE LEG STRETCHLEGS SHOOT OUT SEQUENCEBICYCLE TWISTPLANK POSE WALKSTRACK COMPETENCY:YES / NOSINGLE LEG STRETCHLie back, front knee pulls in towards your shoulderOpposite leg straight and hovering off the floorToes pointedKeep lower back on the floorLEGS SHOOT OUT SEQUENCEKnees over hips, arms straight by your sidesKeep lower back towards the floorHands hit floor twice, then thriceMake sure head touches floor as you come backShoot arms and legs out straightBICYCLE TWISTFingertips to temples, keeping elbows wide to open chestBend front leg & bring opp. elbow across to kneePLANK POSE WALKSHands under shoulders, up on toes, belly liftedKeep one line from your head to your toesFeet walk, out, out, in, inFITNESS: Core, abdominal and lower back strengthKeep move in the feet – do not bounce buttFEEL: Control, stabilization and strengthComments:TRACK 7:CORE – BACK (2 OF 3 MOVES) POSITION EXECUTION TIMING FITNESS FEELOPPOSITE ARM AND LEG RAISESEESAW SEQUENCECAMEL POSETRACK COMPETENCY:YES / NOOPPOSITE ARM AND LEG RAISEFront arm lifts up (elbow 90 o ), thumb up, back toes lift highArm and leg extends long and straightHips downFeet anchor downSqueeze your buttEyes/head stay downSEESAW SEQUENCEChest lifts, chin in to protect your neckSeesaw your chest towards class, away and centerArms wideOn your knees, hands to lower back, squeeze butt, push hipsforwardFITNESS: Core, abdominal and lower back strengthCAMEL POSELift chest highFEEL: Long and strong, stabilized and strengthenedComments:© Les Mills International 2010 6

TRACK 8:TWISTS (2 OF 3 MOVES) POSITION EXECUTION TIMING FITNESS FEELWIDE LEG TWISTLUNGE TWISTSEATED SPINAL TWISTTRACK COMPETENCY:YES / NORight fist to floor, feet wide and parallel, micro bend in theknees. Left hand to lower backTurn chest to side, shoulders stack verticallyTurn to left side, right palm by foot, lower hips into lungeChest turns to the back, belly towards thighSit evenly on your butt cheeksFITNESS: Spinal mobilityComments:LUNGE TWISTSEATED SPINAL TWISTWIDE LEG TWISTTop hand lifts to roof, eyes look to sideKeep top arm lifted and bring back on angleBent knee above ankle and in line with toesLift arm high and then turn and bring across thigh. Eyesto sideFEEL: Dynamic mobility with breathing, calm and peaceTRACK 9:FORWARD BENDS – HAMSTRINGS (2 OF 3 MOVES) CHOREOGRAPHY POSITION/POSTURE EXECUTION TIMING COACHINGWIDE LEG FORWARD FOLDSUPINE ADDUCTOR STRETCHHAPPY BABY POSETRACK COMPETENCY:YES / NOWIDE LEG FORWARD FOLDHands to hipsBelly pulls inToes turn forwardChest reaches out, forward and lowersSoften kneesHands clasp behind back and reach highSUPINE ADDUCTOR STRETCHHands under shouldersRoll onto your back, feet wide apart in the airBend knees to side of chestHands to soles of feetFITNESS: Length and flexibility through lower back andhamstringsCOMMENTS:Hands on inner thighs or underneathLower back and butt on floorHAPPY BABY POSEShoulders on floorPush into hands so back on is on floorFEEL: Strong, active legs and long, relaxed spineTRACK10/11:RELAXATION & MEDITATIONTRACKCOMPETENCYNOT REQUIRED– PLEASE REVIEWCOMMENTSCOMMENTS:© Les Mills International 2010 7

TECHNIQUE COMPETENCY(tracks m arked with an ‘x’where com petency was notshown)TRACK 1:TAICHIWARMUPTRACK 2:SUN SALUTATIONSTRACK 3:STANDING STRENGTHTRACK 4: BALANCEDTRACK 5: HIP OPENERSTRACK 6:CORE – ABDOMINALSTRACK 7:CORE – BACKTRACK 8:TWISTSTRACK 9: HAMSTRINGSPOSITION EXECUTION TIMING FITNESS FEELTOTAL TRACK COMPETENCY /9 /9 /9 /9 /9OVERALL COMPETENCY ACHIEVED?(at least6 com petent tracks)YES/NO YES/NO YES/NO YES/NO YES/NOAUTOMATIC RESUBMIT?(fewer than 4 com petenttracks)YES/NO YES/NO YES/NO YES/NO YES/NO© Les Mills International 2010 8