: Focuses on glutes and quads; often involves high-repetition pulses. Shoulders : Upright rows, overhead presses, and side raises. Core : Targeted abdominal and oblique work. Cooldown : Stretching and recovery. Legal Ways to Access Materials
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Disclaimer: This content is for informational purposes only. Choreography may vary slightly based on regional updates or "Launch" variations. Always consult with a certified instructor for technique advice.
Official choreography notes, including the PDF for Release 97, are provided exclusively to certified Les Mills instructors for use in licensed facilities. bodypump 97 choreography notes pdf free
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Hamstring stretches, hip flexor stretches, child's pose, and chest openers. A Note on "Free PDF" Choreography Downloads
The workout follows the classic 10-track structure, but several tracks in Release 97 stand out for their specific challenges: : Focuses on glutes and quads; often involves
A high-volume track utilizing both the barbell and hand plates. The choreography transitions seamlessly from overhead barbell presses to lateral raises, rotators, and rear-deltoid flyes, ensuring complete three-dimensional shoulder development. Track 9: Core Focus: Rectus abdominis, obliques, and stabilizers.
It emphasizes "shocking" the muscles through stance changes (Squats) and tempo variations (Chest/Back).
: Includes clean and presses, deadlifts, and rows to build power and posterior chain strength. Triceps : Uses overhead extensions, dips, or kickbacks. Biceps : Concentrated curls to target the arms. Cooldown : Stretching and recovery
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This track utilizes a mix of the barbell chest press and targeted A-presses or bench pushups. Smooth, controlled descents followed by quick explosive drives up characterize the rhythm. Track 4: Back Song: Outside – Calvin Harris feat. Ellie Goulding