Overhead plate extensions, tricep dips, and tricep pushups. Track 6: Biceps Song: Goin' In – Jennifer Lopez feat. Flo Rida
: Use a lighter weight selection for this track. Control the deceleration phase during lateral raises to maximize muscle activation. Track 9: Core ( Troublemaker )
Rectus abdominis, obliques, and transverse abdominis.
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Posterior chain development, including the latissimus dorsi, rhomboids, and hamstrings. This track features high-intensity power intervals.
: Hold each stretch for at least 15 to 20 seconds, focusing on deep diaphragmatic breathing. Essential Safety & Technique Cues
: Featured the Hang Clean , an explosive move designed to improve technique for the standard clean and press. Overhead plate extensions, tricep dips, and tricep pushups
The release features a mix of early 2010s pop and dance hits: "I Cry" – Flo Rida Squats: "In The Clear" – Six60
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Note that Les Mills choreography always follows the musical phrasing. Listen for the verse, chorus, and bridge to naturally identify when the tempo changes from a 2/2 to a 4/4 or into singles. Control the deceleration phase during lateral raises to
Drop under the bar by bending the knees as the bar reaches chest height. Avoid bending backward or straining the lumbar spine during the overhead press.
Are you a fitness enthusiast looking for a new challenge? Do you enjoy group fitness classes and want to take your workout to the next level? Look no further than Bodypump 86, the latest release from Les Mills International. In this article, we'll dive into the world of Bodypump 86 and provide you with a comprehensive guide to the choreography notes in PDF format.