BODYBALANCEÂ® 48 ASSESSMENT OVERVIEW - Les Mills

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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
Page 1: BODYBALANCE® 48 ASSESSMENT OVERVIE
Page 4 and 5: TRACK 2:SUN SALUTATIONS (4 OF 6 MOV
Page 8: TECHNIQUE COMPETENCY(tracks m arked

BODYBALANCEÂ® 48 ASSESSMENT OVERVIEW - Les Mills

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