bodypump row cn print国际资源是为莱美认证提供的独一无二有价值以便

BODYPUMP

10.（）08.肩部训05.三头肌/二头肌训练（45分钟模式莱际资源是为莱际认证提供的独一无二、有价值的资源，以便你能够学习每个新动作并仅在莱际进行教授。资源不可。通过互联网、上传或文件或向他人莱际的资源以及莱际、其经销商及其他都是的。如果你正在参与活动，可能会对你个人造成严重的，包括提起法律以、莱际暂停或永久撤销。非常感谢你的合作！ MUSICMoreThan Lightbarbelland1xmedium-largeSETSETSET0:05/(Intro) 0:12/C/Ijustneed 0:27/_Isaw 0:42/_Youhad4x82/2STANDINGUPRIGHT 0:57/C/Ijust4x82/2DEADROW 1:13/Instr/ SETSET1:28/V2/_Yourgood 1:43/_Right 1:58/Comea 2:13/Ijust

2:28/Rep/you Last4cts,transitiontoSquatWIDE2:43/Instr/ 2:59/C/Ijust4x82xBOTTOMHALFSQUAT SETSET3:14/Br/DERROLL 3:18/_Yourgood 3:33/_Rightwhere4x82/2STANDINGUPRIGHT 3:48/Comea2x8TRANSITION:Bardown,grabasinglete.tehangslowtoprepareforTECLEAN&3:56/Ain’tnogoing 4:03/QC/Ijust 4:18/Rep/You Last4cts,holdteat4:33/Instr/ 4:49/C/Ijust2xSTEPLUNGESWITH1/1O/H L&R第1

上提–将杠铃举至胸下侧，第21层/第2收腹、挺胸、保持杠铃贴近身体推，髖关节成90度第1第1第312到来的训练感到激动的好机会。在翻举和3次推6:10minsNewPeople:DoubleyourWarmupSETSET0:05/0:19/V1/Thisis

3:34/Instr/(Clap+ 4:12/ 0:48/_Black 1:16/Instr/(Clap+8x82xBOTTOMHALF 1:45/ 1:59/(Heavy SET2:28/Br1x8TRANSITION:Heel–toewidertoSQUAT,WIDERSTANCE2:31/Instr/ 2:46/V2/Thisis 3:15/_Black

4x84/4 4:26/(Heavy SET4:55/Instr/(Clap+ 5:23/ 5:38/(Heavy8x81/1SQUAT QuadricepStretches.1.第1技术——即节奏、目标区域以及腿部关节排序马上准备

练。教授参与者缓慢的4/4的节奏让每个人都能脚尖，脚跟依次向外打开一个脚掌的距离–更宽回到12个脚掌的距离。快速用第一层执行提示语教授更利用上背部肌肉发力保持稳定，这能够让我们蹲得更低从而募集肌纤维。我们有两组较长的

第3励，我们通过四种方式来激励学员：内在、外帮助你的班级完成最后一组呢？thisis最后一组蹲训练中保持一定深度。MUSICYoungAnd5:34Regulars:Barbellwith1/3offyourSquatweightNewPeople:BarbellwithWarmupweightMid-GripChest

SETSET0:05/ 0:13/V1/We’ve 0:31/Livedso 0:48/PC/Oops4x8 1:05/Instr/8x8 1:40/Br/Wokeup2x8TRANSITION:Upandhold;transitionhandstoMID-GRIPCHESTPRESSSETSET1:48/V2 2:05/Oops

2:49/Justhere2x82/2BENCH Options:Kneeling,onkneesor2:58/Instr/4x8 3:15/(Electric 3:32/Rep/We’vegone2x8TRANSITION:BacktothebenchtopSETSET3:41/V3/4x83/1CHESTPRESSMID 3:58/PC/Oops 4:15/Instr/ 2:23/Instr/4x8 2:40/Br/IfIam2x8TRANSITIONtobenchforBENCHPUSH-

4:32/Br/IfI’m2x8TRANSITIONtobenchforBENCHPUSH-4:41/Justhere2x82/2BENCH Options:Onkneesor4:49/Instr/4x8 5:07/(Electric4x816xPULSEBENCHPUSHUP andChestStretch.1第1节奏

21层/第2用外部提示语如“试着要把杠铃掰弯”来帮助学2/21633成俯卧撑。这是一个快速转换回到踏板--要确保

MUSICAin’t Regulars:BarbellwithChestweightormore1xlargeteNewPeople:BarbellwithChestweight1xsmall–mediumtetePowerSETSET0:05/ 0:17/V1/Whenyou’re 0:29/Feeling 0:41/PC/Givingupon 1:05/Instr/ Option:4x1/1Clean&Press4x1/1Deadrow

1:54/PC/Givingupon 2:18/Instr/8x81/1CLEAN& 2:43/(B4x8TRANSITION:Bardown,pickupte,tetochestforTRIPLE TESQUATPRESS2:55/ 3:20/V3/_When4½x8RECOVERY:tedown,shakeout;pickupbarSETSETSET1:30/V2/Goinggets4x82/2 1:42/Feeling4x8

3:33/Feeling4x83/1 3:45/PC/Givingupon 4:10/Instr/8x81/1CLEAN& 4:34/(B4x8TRANSITION:Bardown,pickupte;tetochestforTRIPLE TESQUATPRESS4:46/clasphandsinfront,tuckinchin,spreadshoulderbladesapart.clasphandsinfront,tuckinchin,spreadshoulderbladesapart.1第13,2,

21层/第23,2,

让你盖过音乐，记住，要与音乐结合，而323

来一组：谁愿意用2个杠铃片

NewPeople:1xsmall–mediumSETSET0:05/ 2x8SetupSTANDINGTRICEPO/H0:14/V1/The2x84/4STANDINGTRICEPO/H0:23/Take4x8 0:41/QC/Justatouch(SET4x8 0:59/C/Justa8x82xPULSESTANDINGTRICEPO/HSION 1:17/V2/1x8TRANSITIONtosideofbenchforTRICEPSETSET1:21/Whyyoumaking Options:Kneeling,kneesor1:53/QC/Justa4x8 Uselast4ctstotransitiontobenchforSEATEDTRICEPO/HEXTENSION

2:10/C/Justa4x82xPULSESEATEDTRICEPO/H SETSET2:29/V3/Mywholeonlapoption,no2:38/I’mnotafraid 2:47/QC/Justa4x8 Uselast4ctstotransitiontoSEATEDTRICEP3:04//C/Justa8x82xPULSETRICEPO/H SETSET12x8REPEATSET31第1第一组训练比较长，这样你有的时间通过利

21层/第2第3&41层/第23臂后部的疼痛感去创造孤立训练！注意不要过度教授，避免用你的驱动式，让你的

BarbellwithWarmup2xsmall/largeSETSET0:05/(Intro) 0:18/Instr/(High 0:31/PC/Let’s 0:44/C/Squad,weback4x81/3SET 0:58/Instr/8x84xSLOWMID-RANGEPULSE 1:24/B-b-back8x8BICEPCOMBO1 SETSET1:51/Go,holdup, 2:04/C/Squad,I’m4x8 2:17/Instr/(Distorted8x84xSLOWMIDRANGEPULSEBICEP

2:44/b-b-back8x8BICEPCOMBO1 1x1/1BICEP2x1/1BICEP3:10/Instr/2x8TRANSITION:Bardown,pickup2SETSET3:17/Instr/(Low 3:43/B-b-back8x8BICEPCOMBO2 Optionwith4:10/Instr/ SETSET4.16/Instr/

18x8REPEATSET1第1第12第2

挺收弹在弹动时肘关节的位置能够帮助我们积累肌肉在弯举时挤压3&41层/第23能否的旋转，做出的扭转 MUSICRiseAnd 1xsmall/largeOption:BodySET0:05/(Intro) 2x8SetupforLUNGEL,RfootstepsB,teinRhand0:12/Instr/4x84/4LUNGE 0:27/ 0:56/1:03/V2/Yousay6x82/2/2/2BACKWARD-STEPLUNGE 1:25/12x81/1BACKWARD-STEPLUNGE2:09/4x816xPULSESQUATMid 2:24/Riseandshine2x8RECOVERY–shakelegsthenLfootBforLUNGER

SET2:31/4:42/Outro/2x84/4 112学员保持在最同时利用节奏提示语让每个人发力。确保给出深蹲弹动的预先提示，因为这个动作会让你的学员出乎意料。进行第1层的教学最低幅度进行训练，并且膝盖向前推动，保持腿

如果不使用杠铃片，把摆动起223

太多。记得-少即是多。练习用声音融入音乐，MUSICIntoDust5:34minsBarbellwithWarmupweightorless2xsmall/largetes

SET

SET

2x0:05/(Intro)/3½x8SET0:17/V1/Putaglass8x84/4STANDINGUPRIGHT SET0:43/QC/Into4x8 0:54/_Likethe8x8 Uselast2ctstotransitiontoSTANDINGO/H1:19/C/Into8x8STANDINGO/HPRESSCOMBO(8cts)1:44/Oh-oh,oh-4x81/1STANDINGPUSH SET1:56/_Likethe2x8TRANSITION:Bardown,pickup2

2:05/_She’s2x84/4 TEUPRIGHTROWSET2:09/_Ifyou4x8 2:21/C/Into8x8 TECOMBO Uselast2ctstostepintoSET2:46/Rep/Queenof2x8 tesdown,pickupSETSET2:49/Goddessin6x84/4STANDINGUPRIGHT Usethelast2ctstotransitionintoSTANDINGO/HPRESS3:11/C/Into8x8STANDINGO/HPRESSCOMBO(8cts)SPLIT3:36/_Likethe2x8TRANSITION:Bardown,pickup2SET2x84/4STANDINGTEUPRIGHT SET3:48/_Ifyou4x8 4:00/C/Into TECOMBO SPLIT4:25/Thequeenof2x8 tesdown,pickupSETSET4:32/Goddessin6x84/4STANDINGUPRIGHT SETUsethelast2ctstotransitionintoSTANDINGO/HPRESS4:50/C/Into8x8STANDINGO/HPRESSCOMBO SPLITUselast2ctstostepintoSET5:15/Outro/4x81/1STANDINGPUSH 第1利用NETT教授第一层和执行建立，在组合

保持杠铃贴近T第1第2拉动作中，使用外在提示如“尝试去拉起你的尝试去向上拉起你的T

5第3 23

MUSICNo MediumorsmallteLift0:05/(Intro) 0:10/V1/Iusedto teto0:29/_I’mdone 0:48/PC/No 1:07/C/UsedtobeI 2xPULSETELIFT(4cts)

1:46/V2/_Iusedtobe 2:05/PC/No 2:23/C/UsedtobeI 1第1

223MUSICQuit4:23minsSET4x8CHILDSPOSE0:19/V1/_AndyouLarmextendsF,Rarmbenttothe0:33/_TheyRarmextendsF,Larmbenttothe0:47/Deepinside1:01/ILlegF,Rarmextends1:15/I1:30/Instr/1:43/Gonnaregret1:58/Whenyou2:27/IRlegF,Larmextends2:41/I

2:55/Instr/3:08/Yeah,I’mgonnaregret3:24/OutroMUSICJustHoldOn5:44WEIGHTBarbellwithWarmupweightorless2xsmall/mediumtes

SETSET0:05/V1/Wishthatyou 8x84/4STANDINGREARDELTOIDFLY4x0:40/4x8 0:56/Sungoes4x8 StandtoSETPositiononlast1:13/Hold8x82xTOPHALFSTANDINGSIDE 1:13/Hold2x8 tesdown,pickupSETSET1:54/Doyou2x83/1STANDINGUPRIGHT SET2:03/Whatyou 2:19/16x8STANDINGSHOULDERCOMBO1Split Uselast4ctstocleanbarup,readyforSHOUL-DERPRESSCOMBO

2:53/Instr/(Synth8x8STANDINGSHOULDERCOMBO23:26/Holdon2x8TRANSITION:Shakesarms,pickupSETSET3:51/Doyou2x83/1STANDINGUPRIGHT SET3:59/Whatyou 4:16/16x8STANDINGSHOULDERCOMBO1SPLIT Uselast4ctstocleanbarupready4:49/Instr/(Synth8x8STANDINGSHOULDERCOMBO25:22/Hold1第1后拉三角肌

212

32层/第3好地完成动作，此时是的好机会，要鼓励MUSICLivinForYa/Rich6:16Bicep:BarbellwithWarmupweightorOption:small–largeSET0:05/(Intro)0:12/Rep/Doit2x84/4STANDINGO/HTRICEPSPLIT 0:20/V1/I4x8 0:34/(Clap+4x8 0:49/Instr/(B 1:04/Instr/8x8/4xPULSESTANDINGO/HTRICEPEX-TENSION 1:34/Idon’tneed2x8TRANSITION: tedown,pickupbar,SETStance

SET1:43/V1/Idon’tneed 1:53/Rep/Idon’t4x8 2:12/Instr/(Synth 2:52/2x8TRANSITION:Bardown,transitiontobenchtopforTRICEPDIPSETSET3:02/Instr/(Clap+ Option:SeatedTricep3:24/ 3:54/21/2x8TRANSITION:Offbenchtop,pickupbar,SETStanceSETSET4:03/V1/Idon’tneed 4:13/Rep/Idon’t4x8 4:33/Instr/(Synth8x82xPULSEMID-RANGEBICEP 5:12/2x8TRANSITION:Bardown,transitiontobenchtopforTRICEPBENCHPUSHUPSETSET5:22/Instr/(Clap+ Options:Kneeling,kneesor5:44/1第1/2/3教授站式三肌过顶伸训练中建立以执建立。利用“NETT用层提示语，增强ENT大，因此要充分利用第层中的激励性言语鼓舞你的学员坚持下去。让我们一起尽情燃烧吧！

21231层/第23

非常精准的动作，1英寸之上，11层/第23 42层/第3利用这组动作教授进行2

MUSICSoundOfWalking5.43SET0:05/(Intro)2x8SetupforLUNGEL,RlegF,tesbyyour0:15/_I’vebeen8x84/4ALTERNATINGLUNGEWITH4/4SIDE 0:55/_Weren’tLUNGEwith1/1SIDERAISEL&R(16cts)1:16/(Dramatic3xPULSELUNGEwith3xPULSESIDE 1:56/_I’vebeenSetupSTATICLUNGEL,RlegstepsB.

SET2:07/_I’vebeenDECL(16cts),moveLnextto 2:17/Now4x8LUNGELwith4/4/4/4ARNOLD 2:37/_Weren’t4x8LUNGELwith1/1/1/1ARNOLD 2:57/ 2x1/1SINGLE–ARMLO/H TEPRESS2x1/1DOUBLE–ARMO/H TEPRESS2x8RECOVERYSETSET3:49/I’vebeen结合和腿部复合训练将会需要强有力激活。当我们学会利用这些肌肉时，会形1第1

第1二组静态箭步下蹲的建立。这组训练利用反向将箭步下蹲和推举结合起来。第一静态箭步下蹲加反向/推收紧肌肉，再来4坚持住，太棒了3静态箭步下蹲结合反向/静态箭步下蹲结合2层/第3收下 正

臀部略高于膝盖水平线，膝盖保持90第2

中 收 宽第2第2第2

第2第2 2.3.蛙第2

第2

双肘要快速移动到把杆下方。好像要拉起你的T恤 第2

第2第2

第2第2

第2第2第2

第2第2第2

第2杠铃片沿着身体上拉，感觉要提起你的T第2第2（1米

第2第2第2

第2第2第2

第2双肘成90第2EXPRESS PLEASENOTE:ThisNEW45-MinuteFormatincludescustomizedtracks5(acombinationofTricepsandBiceps)and6(acombinationofLungesandShoulders).Createvarietyinyourclassesduringthis12weekcyclebyusingoption,aswellastheoriginal45-MinuteFormat.Letusknowyourfeedbackviathesurveyatthislink:

AltalternatingBupbuildupBrbridge(non-CForBforwardorbackInstrinstrumentalIntrointroductionO/HoverOutrolastfewbarsofmusicPCpre-chorusQCquietchorusRright(recurringphraseornumberofsonglines)Repreprise(partofthechorusrepeated)ROMrangeofmotionV1/12countsdown,2counts1/1/1/12countsForB,2countsdown,2countsup,2countsForB1/32countsdown,6countsup2/24countsdown,4counts2/2/2/24countsForB,4countsdown,4countsup,4countsForB3/16countsdown,2countsup4/48countsdown,8counts8/816countsdown,16countsupChoreography–GlenOstergaardChiefCreativeOfficer–Dr.JackieMillsProgramCoach–KylieGatesTechnicalAdvisor–CoreyBaird组合训练，很好的塑造你的腹肌。从左至右：MarlonWoodsLunarLuBenMainKylieGates&GlenOstergaard我们用“MoreThanYouKnow”YoungAndMenace这首歌曲驱动了第三小Ain’tGivingUp这首歌中极致完美的歌声很IntoDust带领我们完成整个训练；推举组合

GlenOstergaard（新西兰）是 KylieGates（新西兰）是BODYPUMP项目负责BODYATTACK,BODYBALANCE/BODYFLOW,BenMain（新西兰）LunarLu()（中国）是BODYPUMP、BODYBALANCE/BODYFLOW和CXWORX训练）员。目前她在BATBODYPUMP 10.Bonus08.06.Lunges/Shoulders(45minformat)LesMills’instructorresourcesareunique,valuableresourcesprovidedtoyouasaLesMills’certifiedinstructortoyoutolearneachnewreleaseandteachitinLesMills’licensedclubsonly.Donotsharetheseresources.Copying,uploadingorsharingfilesontheinternetorsellingLesMills’instructorresourcestootherpeopleisillegal,andripsoffLesMills,itsdistributorsandotherinstructors.Ifyouareengaginginanyoftheseillegalactivities,theremaybeseriousconsequencesforyou includinglegalactionandthesuspensionorpermanentwithdrawalofyourLesMillscertification.Yourcooperationismuch MUSICMoreThan Lightbarbelland1xmedium-largeSETBeclearontheNETTthroughoutthetrack–NameofExercise,TimingandTargets–sotheclassSETSET0:05/(Intro) 0:12/C/Ijustneed 0:27/_Isaw 0:42/_Youhad4x82/2STANDINGUPRIGHT 0:57/C/Ijust4x82/2DEADROW 1:13/Instr/ SETSET1:28/V2/_Yourgood 1:43/_Right 1:58/Comea 2:13/Ijust

2:28/Rep/you Last4cts,transitiontoSquatWIDE2:43/Instr/ 2:59/C/Ijust4x82xBOTTOMHALFSQUAT SETSET3:14/Br/DERROLL 3:18/_Yourgood 3:33/_Rightwhere4x82/2STANDINGUPRIGHT 3:48/Comea2x8TRANSITION:Bardown,grabasinglete.tehangslowtoprepareforTECLEAN&3:56/Ain’tnogoing 4:03/QC/Ijust 4:18/Rep/You Last4cts,holdteat4:33/Instr/ 4:49/C/Ijust2xSTEPLUNGESWITH1/1O/H L&R5:04/Outro/1x8tesdownTECHNIQUE&LAYERBeforeyoubegin,coachyourclasstofindSETHeelsunderhips,turnthetoesoutSoftentheShouldersup,backanddowntowardstheGentlydrawinandbracethe

Deadlift–hingeforwardfromthehips,slidethebartothetopofthekneecapsUprightRow–barstopsatlowerelbowsDeadrow–knees,belly,kneesandLAYER1/LAYERSet2startswithDeadliftsandUprightRows,thenintroducestheClean&PressandPowerPresssotheclasslearnsthetechniquewithlightweights.WefinishwithWIDEStanceSquatstobringsomeheatintothelegs.FocusoncoachingclearLayer1PositionandExecutioncueswiththesemorecomplexmovementpatternstohelptheclassachievegoodliftingtechnique.Deadlift-pressthebarintothelegsandturntheelbowstothereartoengagethebackmusclesUprightRow–keepthebarinaverticalpath,elbowswidebraceabs,chestup,barclosetobodyPowerPress–3Pressesaboveyourhead,bendknees,bartocollarbones,braceabs,chestupWideStanceSquat–F=feetwide,hipsgobackanddown,kneespressout,hipsto90SETLAYERForeachexercise,coachNETT–NAMEThismakesyourcoachingclearandeasytofollow.eg:LAYER1/LAYERSet3startswiththebarandfinisheswithtework.ThefinalsetofDeadliftsandUprightRowswiththebaristheperfecttimetoconnectwithyourparticipantstoexcitethemfortheworkoutahead.PreparethemaboutthetransitiontoatefortheteClean&Pressand PowerPress.WefinishwithBackward-StepLunges,startingwiththelegpattern,thenintegratetheOverheadtePressusingclearLayer1PositionandExecutioncuestogetyourclassmovingsafelyandeffectively.Deadlift–keepthebarcloseandre-engagethecoreUprightRow–shouldersshouldbefeelingprimed,readyfortheworkoutaheadteClean&Press–pulltheteup,dropunder,bracetheabs,chestuptePowerPress–useyourlegsandintegratearmsAlternatingBackward-StepLungewithOverheadPress–longstepback,rearkneedown,frontthighparalleltothefloor,shouldersandhipssquaretofront,elbowsforwardoffaceeyourclasstotheworkoutbybeingengagingandshowingyourloveoftraining.Trytoconnectwitheveryoneintheroom,notjustwithyourregularparticipantsinthefrontrow.6:10minsNewPeople:DoubleyourWarmupCoachyourclasstoachievegooddepthintheSquat ummuscleWIDEStance: WIDERStance: us,sideposteriorSETSET0:05/0:19/V1/Thisis

3:34/Instr/(Clap+ 4:12/ 0:48/_Black 1:16/Instr/(Clap+8x82xBOTTOMHALF 1:45/ 1:59/(Heavy SET2:28/Br1x8TRANSITION:Heel–toewidertoSQUAT,WIDERSTANCE2:31/Instr/ 2:46/V2/Thisis 3:15/_Black

4x84/4 4:26/(Heavy SET4:55/Instr/(Clap+ 5:23/ 5:38/(Heavy8x81/1SQUAT QuadricepStretches.TECHNIQUE&1WIDELAYERCoachPositionandExecutionsetuptogettheclassmovingwell.SetupfromMIDStanceSquatsoparticipantsfindtheperfectWIDEStanceSquatwiththeheel–toeinawiderposition.UseNETTtocoachgoodSquattechnique–referringtotiming,targetzonesandlegalignment.Feetoutsidehip–width,heel–toewider,toesturnedoutslightlyAbsLiftthechestandkeepitBringyourelbowsforwardunderthebarandcreatestrengththroughtheupperbackHipssitbackandKneestrackouttogettheglutesintotheworkoutButtstopsjustabovekneeline–that’syourrangeDown,down,up,2BottomDown,halfway,downandStayinthebottomDriveoutoftheDropandLet’sgetdeepinthe2WIDERLAYER1/LAYERResetthenewstanceintoheel–toewider.QuicklycoachLayer1ExecutioncuesfortheWIDERStanceSquatwiththefocusontimingandrange.Coachparticipantstoengagethemusclesoftheupperbacktocreateastrongtform.Thiswillallowustositdeeperintothehipstorecruitmoremusclefibers.Wehavelongsetsofthe2/2and3/1tempo,which

allowsyouplentyoftimetocoachLayer2cues.ExinhowyourclasscanImproveExecutionorManipulatetheIntensity.WhenyouhittheBottomHalves,youdon’tneedtosaytoomuch:thinkshort,directcuesthatwillkeepeveryoneworkinginthebaseoftherange.Coachthetimingoftheslow4/4soeveryonemoveswithgreatcontrol,andthentheintensityhitshardandfastintheSingles.Continuetoreintherangethroughthisshortset!Oneheel–toewider–WiderSquatButtjustabovekneeline,noWestarttoimproveourrangeintheWiderSquatStanceSqueezetheshoulderbladesintothespineforgooduprightpostureFeelhowthathelpsyoutositdeeperintoyourhipsDown,down,downandDriveyourheelsthroughtheFeelthepowerinyourYourglutesareworkingPushyourkneesoutovermiddlePushthroughtheoutsideedgeofthefoottoengageyoursideglutesDropitRememberthisfeelinginthesideBringbacktheKeepdrivingyourkneesIt’sallabouttherange–get3WIDERLAYERLayer3Motivation.Wemotivatethrough4ways:Intrinsic,Extrinsic,ChallengingandPositivelanguage–howwillyoubringyourtothefinishLastblock–thisisDropitFeeltheThere’safinelinebetween“youcan”“youTodaywe’regoingtocrossthatlineFinalsetofAlltheMaintaingreatHittingthefulldepthintheSquatcreatesthepressurethatshapesandtonestheFocusingonthetimingintheBottomHalveshelpskeeptensioninthemusclestofast–trackourresults.Thissonghasgreatcontrastbetweenthesofterbeatofthechorus.Createcontrastinyourvoiceexpectingthem!PUMPWideandwiderstancesquatsallowustomaintainamoreuprighttrunkposition.ThisreduceslowerbacktensionprovidingtheopportunitytomaintaindepththroughouttheMUSICYoungAnd 5:34NewPeople:BarbellwithWarmupweightMid-GripChest

CoachthepauseintimingatthetopandbottomoftheSinglesto izethetimeunderPectorals,triceps&SETSET0:05/ 0:13/V1/We’ve 0:31/Livedso 0:48/PC/Oops4x8 1:05/Instr/8x8 1:40/Br/Wokeup2x8TRANSITION:Upandhold;transitionhandstoMID-GRIPCHESTPRESSSETSET1:48/V2 2:05/Oops

2:49/Justhere2x82/2BENCH Options:Kneeling,onkneesor2:58/Instr/4x8 3:15/(Electric 3:32/Rep/We’vegone2x8TRANSITION:BacktothebenchtopSETSET3:41/V3/4x83/1CHESTPRESSMID 3:58/PC/Oops 4:15/Instr/ 2:23/Instr/4x8 2:40/Br/IfIam2x8TRANSITIONtobenchforBENCHPUSH-

4:32/Br/IfI’m2x8TRANSITIONtobenchforBENCHPUSH-4:41/Justhere2x82/2BENCH Options:Onkneesor4:49/Instr/4x8 5:07/(Electric4x816xPULSEBENCHPUSHUP andChestStretch.TECHNIQUE&LAYERCoachPositionandExecutionsetupcuesfortheChestPress.UseNETTtocoachtargetsandtimingsoparticipantsaremovingwell.TheSinglesareslowerthanyouexpect:there’sapauseatthetopandbottomofthemovement.Focusoncoachingthispausesoeveryonecanfollowthetiming.HandswideontheBaroverFeethip-widthapart,closetoBraceabs,lowerbacktowardstheTargetisthemiddleofthe3/1Down,down,downandElbowsoutElbowstopofthebenchforWidegripworkstheupperThere’sapauseatthetopandthebottomofthePress

LAYER1/LAYERWechangetomidgriptoalterthetrainingstimulus,allowingustoworkharderforlonger.Focusoncoachingthenewtargetforthisgrip–thebarwillnaturallymoveslightlybelowthemiddleofthechest.Helpyourclasstogetmoreoutofthismovebyexininghowtosqueezethroughtheupperbacktoopenthechestonthewaydown,thensqueezetheelbowstogetheronthewayup.Layer2Externalcoachingcuessuchas“trytobendthebar”canhelpparticipantsworkharderbyfocusingonanexternalobjective.SetupyourPushupswithLayer1PositionandExecution,thencoachthepauseintimingatthetopandbottomoftheSingles.WechangetoMidBringthehandsonehand-widthAbsbraced,backclosetoElbowstopofElbowsundertheNaturallythebarcomesslightlylowerontheSqueezethroughthebackandfeelthechestliftonthewaydownSqueezeyourelbowsinonthewayTrytobendtheThisloadsthechestandrecruitsmore2/2KneesorChesttoelbow-AbsKneesclosermakesitShortset–16Stayinthebottomrange,whicheveroptionyou’retakingLAYERSet3isarepeatofSet2.WereturntotheMid-Grip,thenfinishstrongwithpushups.It’safasttransitionbacktothebench–besuretocuethissoeveryoneisreadytogo!EveryonewillbefeelingtheaccumulatedfatiguesobringinLayer3Motivationcuestokeeptheclassworkinghardtotheend.Fastchange,backonthebenchandresettheMidGripFinalStartwiththebar,finishwithFindthesqueeze,feeltheThisiswherewegiveiteverything,empty!Pull,drop,We’refeelingPushthebar,buildtheFinalsetofThisisit–homeTherepswedon’twanttodoaretheonesweneedthemost

PUMPKeetheelbowsdirectlyunderthewristduringachestpresspreventsoverloadoftheshoulderstabilizers.Thesmallmusclesoftherotatorcuffstabilizetheshoulderjointandarepronetostrain.Maintaininggoodalignmentthroughoutthepresseliminatesexcessivetensioninthesemuscles.ThepauseatthebottomoftheSinglescreatestensioninthemuscles,helustoreachfatiguefasterforacceleratedresults. MUSICAin’t Regulars:BarbellwithChestweightormore1xlargeteNewPeople:BarbellwithChestweight1xsmall–mediumtetePowerFocusonefficiencyofmovementintheClean&Pressand teSquatPressbytheseexerciseswithDeadlift/Clean&Press/TripleSquat:Posteriorchain–glutes,hamstrings,lowerandupperDeadrow:SETSET0:05/ 0:17/V1/Whenyou’re 0:29/Feeling 0:41/PC/Givingupon 1:05/Instr/ Option:4x1/1Clean&Press4x1/1Deadrow

1:54/PC/Givingupon 2:18/Instr/8x81/1CLEAN& 2:43/(B4x8TRANSITION:Bardown,pickupte,tetochestforTRIPLE TESQUATPRESS2:55/ 3:20/V3/_When4½x8RECOVERY:tedown,shakeout;pickupbarSETSETSET1:30/V2/Goinggets4x82/2 1:42/Feeling4x8

3:33/Feeling4x83/1 3:45/PC/Givingupon 4:10/Instr/8x81/1CLEAN& 4:34/(B4x8TRANSITION:Bardown,pickupte;tetochestforTRIPLE TESQUATPRESS4:46/ clasphandsinfront,tuckinchin,spreadshoulderbladesapart.TECHNIQUE&1DEADLIFT/TRIPLEDEADROW/CLEAN&PRESSLAYERCoachyourparticipantshowtoexecutethemovesusingPositionandExecutionsetupandNETTcues.Focusondevelogreatliftingtechnique.FeetunderAbsbracedandchestSettheshouldersbackandBartotopoftheTipforwardfromtheBarclosetoyourDrivethroughtheheelsonthewayDrivethehipsTRIPLEBartoknees,belly,kneesandElbowsinandLongstraightChintuckedin,eyeslookout6½ft(2Liftchestandbrace3,2,Squeezebetweentheshoulder

CLEAN&SingleClean&BraceabswhenyouBarclosetothePullyourbodyundertheHipsgobackandCatchtheweightintheUsethelegstodrivethebaroverShowmesomehang2DEADLIFT/TRIPLEDEADROW/CLEAN&PRESS/ Layer2coachingfocusesonImprovingExecutionandManipulatingIntensity.CoachparticipantstopullthebarintothelegsintheDeadliftandfeelhowturningtheelbowstotherearcreatesscapularengagementformoreintensityintheupperback.IntheClean&Press,focusoncreatingspeedbyliftingtheheelsandjumPresswithclearLayer1PositionandExecutionDeadliftStarttopullthebarintotheTurntheelbowsPulltheelbowstothereartoengagetheupperTRIPLE3,2,We’renotgivingup–we’rejustgettingCLEAN&Let’sbringsomespeedtotheJumpundertheBendyourknees,barPickupyourlargeRackthetehighontheFeetoutsidehip-BraceabsandchestTripleSquat3,2,1,HipssitbackandElbowsslightly3DEADLIFT/TRIPLEDEADROW/CLEAN&PRESS/ TEPOWERPRESSLAYER2/LAYERUseLayer3motivationalcuestohelpizetheresults!Positivemotivatorskeeppeopleworkinghard.Givepraiseandencouragement,whilstusingchallengingcuestodemandthattheystepupandgivejustalittlebitmore.There’ssomecoollyricsyoucanusetohelpmotivateeveryonetogivetheirbestandtoshowyourloveoftheworkout.Howwillyoukeepeveryoneinthezoneuntiltheyfinish?ThisroundisaboutyouversusIt’snotaboutanyoneelsebutTheonly youcannotgiveuponisYoufoundit–nowtakeit4more1inchmoreinthe1inchhigherintheChallenge:who’sgoingtogofor2

BacktoWecreatechangebygettingoutsideourcomfortzoneDon’tbetemptedtoover-coachthistrack.Keepyourcuesshort,clearandpreciseandthenallowthebighighsofthemusictobeheard.Useaconversationalvoicetohookintothefeelandemotionofthesong.Don’ttrytocompetewiththemusicbygoingbiggerwithyourvoice.Remember,weworkwiththemusic,notagainstThe8xClean&Pressfollowedbythe PowerPresscreatesametaboliceffect,helyouburncaloriesbothduringandafterclass.Acknowledgeyournewparticipantsandletthemtheychooseto.PUMPSqueezingtheshoulderbladestogetheroneachrowstrengthensthescapularretractorswhichareimportantposturalstabilizers.Manypeopleinclasswon’tdothisnaturallysoreinforcingthiselementcanbekeytoimprovingtechnique. Regulars:1xmedium–largeteNewPeople:1xsmall–mediumteTRACKFOCUSClearlycoachPositionandExecutionsetupforalltheTricepexercisesandprepareyourclassforfasttransitionssotheyachieveeveryrepforfastStanding/SeatedTricepO/HExtensionsandDips:SETSET0:05/ 2x8SetupSTANDINGTRICEPO/H0:14/V1/The2x84/4STANDINGTRICEPO/H0:23/Take4x8 0:41/QC/Justatouch(SET4x8 0:59/C/Justa8x82xPULSESTANDINGTRICEPO/HSION 1:17/V2/1x8TRANSITIONtosideofbenchforTRICEPSETSET1:21/Whyyoumaking Options:Kneeling,kneesor1:53/QC/Justa4x8 Uselast4ctstotransitiontobenchforSEATEDTRICEPO/HEXTENSION

2:10/C/Justa4x82xPULSESEATEDTRICEPO/H SETSET2:29/V3/Mywholeonlapoption,no2:38/I’mnotafraid 2:47/QC/Justa4x8 Uselast4ctstotransitiontoSEATEDTRICEP3:04//C/Justa8x82xPULSETRICEPO/H SETSET12x8REPEATSET3TECHNIQUE&LAYERThefirstsetislong,whichallowsyouplentyoftimetocoachLayer1PositionandExecutionsetupfortheStandingO/HTricepExtensionusingNETT.Thinkonecueatatime,allowingspaceforeachcuetolandsoparticipantsunderstandtheexecutionoftheexercises.CoachyourclasstohitthebottomrangeoftheTricepExtensionforeverysinglerep.STANDINGO/HTRICEP·Split·Bend·Lifttetobaseof·Fullextensiontothe·Squeezeelbows·Hitthefull·Stepfeetunderhipsfor·Allthewaydown,alltheway·We’regonnagiveitatouchofour·Keepsqueezingtheelbows·Fullextensionatthetopto·Herecomesthe·Doublepulseatthe·1,2,·StayinthebottomrangeoftheExtensiontofeelthebite

TRICEPPUSHUP/SEATEDO/HTRICEPEXTENSIONLAYER1/LAYERCoachLayer1PositionandExecutionsetupfortheTricepBenchPushupusingNETT.OnceeveryoneismovingwellinthePushups,educateyourclassaroundthebenefitsofmovingwithImprovedExecution.Wewanttomaintainstabilitythroughthecoretoavoidbucklingthroughthemid-section,andthechallengeistogetupontoes!Besuretoprovideoptionshere.WhenyourepeattheOverheadExtension,thefocusistokeeptheupperarmsstillforisolation.CometothesideoftheHandsonChesttoelbowElbowsinandOption–kneesontheChallengeforyou:7Singles,onyourtoesifyouAllthemusclesworktogethersowemovewithWorkthefullFasttransitionOverheadExtension,LiftchestandbraceDidyoumakeWewanttogetalltheSETS3&4TRICEPDIP/SEATEDOVERHEADTRICEPEXTENSIONLAYER1/LAYER2/LAYERExecution,thenwefocuscreatingfatigueintheSeatedOverheadExtension–findingthat‘bite’inthebackofthearmstocreatetheisolation!Becarefulnottoover–coachthisone.Avoidusingadrivingvoice.Instead,matchyourvoiceandlanguagetosuitthelight,upliftedfeelofthesong.It’saboutcelebratingtheworkout,ratherthanaggressivelypushingyourclasstoworkharder.Cometotheteorno onbench,fingersButtoffLiftBendelbowstotheYourbuttstaysclosetotheOption:SitonbenchandworkfromWe’regoingbacktotheOverheadCrossthelegs,kneesYou’vegottogivealittlemoreloveTheintensityliesintheDownlow,withtheelbowsSET4YouguysarelookingstrongThere’sthat‘sweetElbowstotheOnthe

AllthewayDrivethroughtheheeloftheFeelhowthatactivate