Combination sets of 1/3 tempos (slow down, explosive up) followed by bottom-half partial repetitions that trap lactic acid in the muscles. Track 3: Chest Song: Smells Like Teen Spirit – The Rockers Weight Selection: 1.5 to 2 times warmup weight
Rectus abdominis, obliques, and transversus abdominis.
Latissimus dorsi, rhomboids, posterior deltoids, and erector spinae. bodypump 80 choreography notes pdf
Quadriceps, glutes, and hamstrings. Track 2 focuses on sustained time-under-tension with a massive volume of repetitions. Key Timing:
Focus heavily on safety cues in Track 2 (knees tracking over toes) and Track 4 (flat back during deadlifts). Combination sets of 1/3 tempos (slow down, explosive
"Five Hours" – Deorro Timing: 128 BPM
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Small, controlled movements to protect the shoulder joint. Track 9: Core Song: Pump Up The Jam – Body Language Weight Selection: Bodyweight or a single hand weight.
September – Uses the heaviest bar weight for high-repetition leg work. Quadriceps, glutes, and hamstrings
Latissimus dorsi, rhomboids, posterior deltoids, and erector spinae.