Bodypump 87 Choreography Notes Pdf ~repack~ -
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Bodypump 87 Choreography Notes Pdf ~repack~ -

The official choreography notes for BODYPUMP 87 are protected copyrighted materials intended for certified Les Mills instructors. These documents are typically accessed through the Les Mills Instructor Portal Les Mills Releases App

Track 7: Shoulders – Upright Rows & Presses

  • Combo: 16 upright rows + 16 overhead presses
  • Second combo: 8 arnold presses + 8 lateral raises

The Anatomy of the Pain:

  • Phase 1 (Clean Grip): Wide grip rows. 3/3 tempo. Squeeze the shoulder blades.
  • Phase 2 (The Combo): 2 rows + 2 clean & presses.

    Includes crunches, leg lifts, and potentially planks or hovers for abdominal stability. "Here Without You" 3 Doors Down Full-body cooldown and static stretching to aid recovery. Key Training Concepts in BP87 The Rep Effect bodypump 87 choreography notes pdf

    How to Get the Official BodyPump 87 Choreography Notes PDF

    Since Les Mills protects its intellectual property aggressively (as they should), you cannot find a free, legal PDF on random file-sharing sites. Here is the legitimate path: The official choreography notes for BODYPUMP 87 are

    Track 6: Lunges – Steady State

    Compared to other tracks, BP87 lunges are straightforward. This is your recovery track for the lower body. Combo: 16 upright rows + 16 overhead presses

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