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BODY PUMP 107 DVD & mp3 download

lesmills view time 2018-08-16 16:00

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BODY PUMP 107 DVD & mp3 download
 
 
2018Q3 BODY PUMP 107 tracklist
01 Lullaby.mp3 
02 Dreamer (Matisse & Sadko Remix).mp3 
03 Dangerous Night.mp3 
04 BOOM.mp3 
05 No Excuses.mp3 
06 Church.mp3 
07 Going Mad.mp3 
08 We Want Your Soul (Rob & Jack Remix).mp3 
09 2 Da Moon.mp3 
10 Miss You (NVOY Remix).mp3 
11 BP45 People Say.mp3 
12 BP45 Get It Right.mp3 
13 BP45 Crawl Outta Love (Glitch Mob Remix).mp3 
14 ALT 04 I Bet You Wanna.mp3 
 
2018Q3 BODY PUMP 107 videoscreenshot
 


 
2018Q3 BODY PUMP 107 Choreography Booklet.pdf

 
03. DANGEROUS NIGHT 5:29mins
5. A-PRESS
LAYER 3
This set is short. Move the class quickly back to
the bench and use the music to offer contrast
and energy for the final effort. There is little
time, so use it wisely to get the best out of your
participants. Layer 3 Motivation is unique to you
and your class participants – who are they? What
do they need today? This comes from knowing
your people, their goals and customizing your
motivational language to bring them to success!
• ‘I am a man/woman on fire!’
• ‘We’re running out of time!’
• Let’s finish with our best effort
• Grab your plates
• Drive the shoulder blades into the bench
INTENSITY
Mixing up the muscular recruitment by using
different exercises, combined with minimal rest
periods, maximizes the training effect and allows
us to maintain a high level of Intensity to achieve
gains faster.
PUMP FACT
Opening and narrowing the chest during a Chest
Press helps facilitate scapular mobility. This
reduces stress on the rotator cuffs and increases
our ability to push heavier loads safely
 
04. BACK
WEIGHT SELECTION
REGULARS: Barbell with Chest weight or more
add 1 medium to large plate
NEW PEOPLE: Barbell with Chest weight
1 small to medium plate
DEMONSTRATE: Single-Arm Plate Deadrow
TRACK FOCUS
Getting your class to achieve good execution
in the Single-Arm Plate row and challenge
participants using the short sets with the barbell.
Give options for everyone.
MUSCLE FOCUS
Deadlift / Clean & Press: Posterior chain, glutes,
hamstrings, lower and upper back
Single-Arm Plate Row: Lats
MUSIC SEQUENCE/EXERCISE REPS
1
0:05 Intro 4½x8 Set up for SINGLE-ARM PLATE DEADROW
SET Stance, pick up plate, plate in L hand, R
hand to hip or out to side of body wide for
SINGLE-ARM PLATE DEADROW
0:22 Rep / Boom, boom, boom 4x8 1/1 SINGLE-ARM PLATE DEADROW R (8cts) 4x
0:37 V1 / It's Wizop, the 8x8 TRIPLE SINGLE-ARM PLATE DEADROW
(16cts)
4x
1:07 Rep / Bring that 4x8 1/1 SINGLE-ARM DEADLIFT (4cts) 8x
2
1:22 B up / Boom, boom,
boom
½x8 TRANSITION: Plate down, pick up bar: SET
Stance for DEADLIFT
1:24 Rep / Boom, boom, boom 6x8 4/4 DEADLIFT SET Position 3x
1:40 Instr / (Thud) 1x8 HOLD
1:43 C / Boom, boom, boom 10x8 1/1 CLEAN & PRESS (8cts)
Option:
1x 1/1 CLEAN & PRESS
1x 1/1 DEADROW
Use last 4cts to jump hands wide for WIDE
DEADROW
10x
2:22 Like a boom boom 4x8 TRIPLE WIDE DEADROW (16cts) 2x
2:36 Rep / Bring that 4x8 1/1 WIDE DEADLIFT (4cts) 8x
3
2:50 Instr / (Synth) 3x8 TRANSITION: Bar down, pick up plate, plate in
R hand, L hand to hip or out wide for SINGLE
ARM PLATE DEADROW
3:03 Rep / Boom, boom, boom 4x8 1/1 SINGLE-ARM PLATE DEADROW L (8cts) 4x
3:18 V2 / It's Wizop, the 8x8 TRIPLE SINGLE-ARM PLATE DEADROW
(16cts)
4x
3:48 Rep / Bring that 4x8 1/1 SINGLE-ARM PLATE DEADLIFT (4cts) 8x
 

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