Overhead Barbell Extensions, Tricep Dips, and Seated Kickbacks.
Whether you are teaching or training, studying the allows you to:
Track 8. Core. The PDF gives tempos, holds, rep schemes that nest like Russian dolls. Here is where 45 minutes sharpen into clarity. The instructor’s voice, guided by those notes, turns breath into anchor. Plank, pulse, roll — the sequence is arithmetic for the spine, metaphysics for the mind. Every contraction is a small civil disobedience against sagging posture and hurried living.
Rectus abdominis, obliques, and transverse abdominis. Weight Selection: Bodyweight or a single light plate.
Anterior, lateral, and posterior deltoids, plus the trapezius. bodypump 87 choreography notes pdf
The squat track in Bodypump 87 is notorious for its relentless pacing. It leverages the iconic guitar riffs to dictate quick transitions. Instructors must manage the for quad dominance and transition cleanly to the Wide Stance to recruit the glutes and hamstrings. Watch for the sudden 4/4 slow drops followed by explosive 1/1 singles during the chorus. The Back Track ( The Phoenix )
There’s an index in the corner, a copyright line, and a version number. Those bureaucratic marks anchor the document to a machine of production. But between those marks, in the white space and margin scribbles, lies a hidden ledger of lives: the newcomer who found courage in the first squat; the veteran who counted by breaths instead of reps; the instructor who rewrote a cue mid-track because a student needed gentler language. The PDF is a map of possibility, not a decree.
Are you looking for a specific tracklist or breakdown of a specific song from Release 87? Drop a comment below, and we can discuss the workout structure!
or a member looking to revisit this "vintage" powerhouse, this release is all about simplicity and intensity. The Tracklist & Workout Overview The PDF gives tempos, holds, rep schemes that
This track utilizes sustained time-under-tension. The choreography forces participants to hold the bar at a 90-degree angle for extended periods, eliminating momentum and maximizing the metabolic pump. Track 7: Lunges ( Lethal Industry ) Focus: Glutes, quadriceps, and unilateral leg strength.
Glen had inserted a handwritten note in the PDF margin (later typed for clarity): “If you hear sobbing during the hold, it’s working. Don’t stop the music.”
You will not find a legal, free download of the Bodypump 87 choreography notes PDF on a public Google search. Distributing these PDFs violates copyright law and compromises the value of the instructor certification.
Set to an iconic EDM anthem, this track utilizes a barbell for wide-grip chest presses. The choreography notes emphasize a 2/2 tempo followed by quick 1/1 counts to match the musical drops. Track 4: Back Song: Crush On You – Nero Plank, pulse, roll — the sequence is arithmetic
The quirkiness of "Bom Bom" matches a fast-paced choreography routine. Watch out for the high-repetition bodyweight dips at the end of the track, which are designed to create a total muscle burnout. Track 6: Biceps ( Lover of the Light ) Focus: Biceps brachii and brachioradialis.
Gentle static stretching targeting the hamstrings, glutes, chest, and shoulders to kickstart the muscle recovery process. Technical Coaching Tips for Instructors
: The following notes are compiled from various publicly available instructor reviews and participant feedback, offering a unique, ground-level perspective on the release.