To master this choreography, experienced instructors suggest the following methods:
Full-body preparation, joint lubrication, and cognitive connection to the beat.
No pulses in this track. Emphasize depth over speed.
The focus is on light weight and flawless technique. Instructors should emphasize the 2/2 and 4/4 tempos to get participants in sync with the rhythm before the heavy lifting begins. Track 2: Squats ( The Phoenix ) Focus: Quadriceps, glutes, and hamstrings. Key Movements: Mid-stance squats and wide-stance squats.
Latissimus dorsi, rhomboids, rear deltoids, and glutes. bodypump 87 choreography notes pdf
Build strength in the quadriceps, glutes, and hamstrings.
Power up the posterior chain, including the lats, rhomboids, glutes, and hamstrings.
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BodyPump 87 is rhythm-driven. Encourage participants to hit the beat on the 1/1 tempo changes. The focus is on light weight and flawless technique
This track is notorious for its quirky rhythm and relentless mid-range pulses. Instructors must lock in the 90-degree angle during pulses to maintain constant tension on the bicep brachii without resting at the top or bottom of the movement. Track 7: Lunges ( Flute )
If you are reviewing your official digital choreography notes or preparing for a video assessment, keep these execution cues in mind:
In the back track, a strong, braced core protects the lower back during clean and presses.
Avoid swinging the body. Brace the core tightly and keep the elbows tucked under the ribs to ensure the biceps do all the pulling. Track 7: Lunges ( The Rockafeller Skank ) Key Movements: Mid-stance squats and wide-stance squats
The Ultimate Guide to BodyPump 87: Tracklist, Choreography, and Masterclass Insights
: Drive through the heels, lift the heels, and pull the bar to the lower chest.
Remember: The best instructors don’t just teach the moves—they feel the music and pass that feeling to the class. BP87 gives you the perfect soundtrack to do just that.