Bodypump 97 Choreography Notes Pdf |work|

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Isolation and endurance. Using a combination of tricep dips, overhead extensions, and bench presses, this track systematically fatigues all three heads of the tricep muscle. Track 6: Biceps Song: Whip It – LunchMoney Lewis Target Muscles: Biceps brachii and brachioradialis.

Upper arm definition. This track mixes overhead barbell extensions, tricep dips, and narrow-grip pushups to fatigue all three heads of the triceps. Track 6: Biceps Song: Crickets – Drop City Yacht Club

| Track | Song Title / Artist | Muscle Group | Key Moves | |-------|--------------------|--------------|------------| | 1 | Power – Kanye West | Warm-up | Squat + press, deadlift row, clean & press | | 2 | Don’t You Worry Child – Swedish House Mafia | Squats | Pulse squats, slow bottom-half squats | | 3 | Latch – Disclosure (ft. Sam Smith) | Chest | 3/1 tempo, wide and narrow presses | | 4 | Jungle – X Ambassadors & Jamie N Commons | Back | Power clean, wide rows, single-arm rows | | 5 | All of Me – John Legend (Tiesto remix) | Triceps | Close grip press, kickbacks, dips | | 6 | Problem – Ariana Grande (feat. Iggy Azalea) | Biceps | 7s, static curls, partial reps | | 7 | Lift Me Up – Moby | Lunges | Reverse lunges, pulse lunges | | 8 | Right Now – Akon | Shoulders | Upright rows, overhead press, arnold press | | 9 | The Phoenix – Fall Out Boy | Core | Crunches, oblique work, plank variations | | 10 | Wake Me Up – Avicii | Cool-down | Static stretching (quad, hamstring, chest) | bodypump 97 choreography notes pdf

Deltoid definition. This fast-paced track uses a barbell for overhead presses, moving quickly into lateral and mac raises using hand weights. Track 9: Core

BodyPump 97 follows the traditional 10-track structure, targeting every major muscle group using the "Rep Effect" formula. Song Title Scars Alesso feat. Ryan Tedder 2 The Squeeze Hardwell & W&W 3 Volcano 4 Hold Me Up Conrad Sewell 5 Booyah (Lucky Charmes Remix) Showtek feat. We Are Loud & Sonny Wilson 6 Centuries Fall Out Boy 7 To Be Alive Scooter feat. Javy 8 Get Loose Showtek & Noisecontrollers 9 Beautiful Now Zedd feat. Jon Bellion 10 Warm Blood Carly Rae Jepsen Key Track Breakdowns and Choreography Notes Track 1: Warmup ( Scars )

Emphasize the leg drive during the clean and press. The bar must catch smoothly on the collarbones with bent knees absorbing the weight. Track 6: Biceps ( Centuries ) Objective: Isolate and fatigue the biceps brachii. While looking for a "BodyPump 97 choreography notes

Create a deep burn in the arms using continuous tension.

6 — Biceps (3:00)

Focus on establishing excellent posture. Coach the "Set Position" immediately—feet under hips, shoulders back and down, abs braced tightly. Track 2: Squats ( The Squeeze ) Using a combination of tricep dips, overhead extensions,

Wide grip press and narrow-to-wide pushup transitions. Track 4: Back - Dark Skies (Nero) Focus: Posture and posterior chain activation. Choreography: Clean and presses, deadrows, and wide rows.

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The shoulder track is a comprehensive overhaul for the deltoids, combining barbell work with free-weight plate sequences.

Help participants optimize their mechanics. Use internal and external coaching cues to modify their form mid-track. Instead of just saying "lift your chest," use cues like "show the logo on your shirt to the mirror in front of you." Phase 3: Layer 3 Cues (Motivation and Inspiration)