The official notes for BP87 refer to this as "The Power Justice track." Look for the specific bar path diagram for the Clean and Press transition.
High BPM Trance Timing: 6:15
Anterior, lateral, and posterior deltoids, plus the trapezius. bodypump 87 choreography notes pdf
The Bodypump 87 choreography notes PDF provides a detailed guide to the class, including:
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. The official notes for BP87 refer to this
Ready to get started with BODYPUMP 87? Click the link below to download your free choreography notes PDF:
This track focuses heavily on the bottom half of the movement. Prepare your legs for extensive 3/1 tempos, followed by brutal blocks of bottom-half pulses. The goal here is to create a sustained burn, keeping tension on the quads by avoiding full lockout at the top of the rep. Track 3: Chest Song: Scream Focus: Pectoralis major, anterior deltoids, and core. Weight Selection: 1.5 to 2 times the warmup weight. The choreography forces participants to hold the bar
Since official PDFs are behind a paywall, many instructors create their own condensed versions. Here’s a template structure for a useful :