“No forward lunges this time. Only reverse + lateral. Reason: knee stability data from 2023. Add a 10-second iso-hold at 3:44. Playlist: ‘Lose Control’ (Meduza). The drop aligns with the hold. Tested it live—goosebumps at 3:47.”
Something's Gotta Hold On Me – LeAnn Rimes Track 5 (Triceps): Wherever You Go – Rogue Traders Track 6 (Biceps): Crash & Burn – Basshunter
Dynamic lunges, static weighted lunges, and stepping lunges. bodypump 87 choreography notes pdf
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.
Known for being high-intensity, involving alternating upright rows and overhead presses. Maintain a braced core to protect your back. Why Use Choreography Notes? “No forward lunges this time
The Ultimate Guide to BodyPump 87: Tracklist, Choreography, and Masterclass Insights
This track is fast and athletic. It features the classic Clean & Press combination mixed with high-rep Deadrows. The target is the posterior chain; ensure you catch the bar with bent knees during the clean to protect your lower back. Track 5: Triceps Song: Bom Bom Focus: Triceps brachii. Add a 10-second iso-hold at 3:44
Overhead Press, Lateral Raises, Rotator Raises, and Mac Raises.