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

BODYPUMP /jfe/form/SV6PrBtwWGtfNpACF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指导。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、莱际暂停或永久撤销。非常感谢你的合作！

焦称、TT目标区域，这样课程才能顺利进行SETPosition,ShoulderV1/4/4DEADLIFTSET1QC/_Whenall2/2DEADROW_WhenallLast4cts,handsWIDEforWIDEInstr/ Instr/(LowSHOULDERROLLV2/Love’sa2/2DEADLIFTSETSeven2/2UPRIGHTQC/_Whenall2_Whenall1/1Uselast4ctstotransitionbartobackforMIDStanceInstr/(Upbeat1/1SQUATMIDRep/_WhenallTRIPLEPULSESQUATMIDStance Instr/(Low TRANSITION:Bardown,pickupte.SetupTEFRONTSQUAT–MID V3/Love’sawilling TEFRONTSQUATMIDStance Seven QC/_Whenall TECURLSQUATPRESS 3 Rep/_Whenall 1/1 Instr/(Upbeat

teat Rep/_Whenall TEPRESSL,R Outro/Withallthe

TEFRONTSQUATMID teat01.STILLTHEONE11 ·放·放腿距挺·轻轻内·轻轻内并紧11·硬·单次俯身划·三宽距俯身划

距姿杠铃颈前深——双脚向外打开，与髋弯——杠铃片弯举，向下蹲，挺胸收腹，臀部向后向下坐，与地面保持90度·向步杠片过——向后一大步，后来感召学生。尝试着与每一位学员进行互动，而不仅仅只是第一排的老学员。2211·硬——杠铃拉至大腿，手肘向后，让背部肌肉上上·中距站深——双脚向外打开，与髋同宽，臀r老学员：身重量老学员：身重量：身 训距站：大 大肌、导疲劳，达到加幅Intro/SetupSQUAT–MIDInstr/(Low2/2SQUAT–MIDV1/OpenupTRANSITION:Heel-toewidertoWIDERep/Iam4/4SQUATWIDEC/TRIPLEPULSESQUATV2/_Maythe3/1Instr/¼TRANSITION:HeeltoewidertoWIDERRep/Iam3C/WhereTRIPLEPULSESQUATMeask1/1Rep/Ican4StaggersdownSlowupBr/4Rep/IamRep/IamC/WhereTRIPLEPULSESQUATAsk1/1Br/Rep/Ican1/1/1/1/4STAGGERSQUATBr/RECOVERY:ShortRep/Iam4/4Rep/IamAskTRIPLEPULSEMeask1/1Quadricep2511·双脚向打开，到髋部外· ···部向向下坐·部向向下坐·到·膝 ·

距距部部3,2,1,站起来·膝·膝向·3,2,1,5522全蹲可以激发腿部力量，塑造紧实的腿部。关工作带来对比时，我们会让学员自我。你会如训训03.胸时重减少13，焦在有动作中，都要导学员精地个大型身重重要o指转，会者到训胸肌肱三头肌和三训胸肌肱三头肌和三Instr/(Low4/4CHESTPRESS–Wide1V1/Lord,don’tC/_LittleInstr/4xBOTTOMHALFV2/_Lord,2/2CHESTPRESS–WideC/_LittleRef/Oo-woo-4xBOTTOMHALF_Won’tyouTRANSITION:Bardown,pickuptesCHESTV3/_Won’tyou2/2CHESTInstr/(Electric4xBOTTOMHALFUselast2ctstotransitiontoBench3 (Low1/1BENCHOptions:toes,knees,or Rep/Love,ITRANSITION:Pickupbar,backtobenchCHESTPRESS–WideV4/Lord,don’t2/2CHESTPRESS–WideC/_LittleRef/Oo-woo-4xBOTTOMHALFV5/_Won’tyouTRANSITION:Bardown,pickup2tesfor_Won’tyou2/2CHESTInstr/(Electric4xBOTTOMHALFUselast2ctstotransitiontoBench51/1BENCHOutro/Won’t4胸1胸1胸·双手打开宽胸·双手打开宽·收，下背靠

俯俯手手部直部直 3 3·双·双幅水11层

·用力推握握卧卧飞飞33·你的翅膀能老学员：胸部环节重量，或重于1老学员：胸部环节重量，或重于1中或大杠小示范 重，单杠铃

训硬拉翻 力量举：后部肌肉：大肌，腘绳 背单杠 阔和上背节节用 举作稳性。(DistortedSETV1/Dylon,2/2_Whatyou1/1Instr/(HeavyBr/_SHOULDERV2/_Aygirl2/2_Likea1/1Instr/(HeavyBr/_TRANSITION:Bardown,pickupteRhand,LonbenchforKNEELINGSINGLE- TERef/_ TEROWR1/1V3/_Gettin’TRIPLEPULSEKNEELINGSINGLE- Idon’t tedown,pickupbar.SETStanceCLEAN&Instr/(HeavyInstr/POWERPRESSBr/_TRANSITION:Bardown,pickupteLhand,R TERef/_ TEROWL1/1V4/_Gettin’TRIPLEPULSEKNEELINGSINGLE- ROWL4Idon’t tedown,pickupbar.SETStanceInstr/(HeavyInstr/POWERPRESSRecovery:TorsoTwists,UpperBackStretchhandsinfronttuckchinin,spreadshoulderapart),LowerbackStretch(elbowstothighs,tuckin,liftup23CLEAN&举举 2 翻11身·硬拉身··杠至膝盖顶部·向·向俯身杠俯身杠，·双肘夹·背伸·下巴收紧，眼睛向前看向大约2·挺·挺

硬硬俯俯 单单杠 力·肩胛骨·肩胛骨部部·杠·杠到铃

节奏和范围。杠铃来过渡的速度很快，所以要提···部··收··说举 训举训

力力·向··向·划/举力果。让学员进行最后一组促进新谢运作。通过训练。式提示语要求他们更加努力，也可以利示你对锻炼的热爱和。你将如何让每个人保持·向前倾·洁、清晰、明了，就像歌里唱的——sayLESS！ 选老学员选老学员 中或大杠 或下训 举： 三 伸 所肌作，和Intro/_I,I’veSetupforO/HTRICEPEXTENSIONSPLITV1/Idon’t4/4STANDINGO/H TESPLIT1PC/_OhInstr/1/1SETRep/Love EXTENSIONBr/Come tedown,transitiontosideofV2/So2/2TRICEPBENCHOptions:Toes,knees,orPC/_Oh2Rep/LovemeTRANSITION: te,cometofrontofbenchSEATEDO/H TELovemeTEInstr/ Rep/Loveme TRIPLEPULSESEATEDO/H EXTENSIONBr/_Come tedown,cometofrontofbenchTRICEPV3/So2/2TRICEPOption:SitonPC/_OhRep/LovemeTRANSITION:Grabte,standforSTANDING TEEXTENSIONSplit Loveme 2/2STANDINGO/H TE SPLIT Instr/(Upbeat 1/1SETStance Rep/Loveme EXTENSION LMEYOULOVEME伸伸11立立肌顶伸展······杠片至子后·完伸展到顶部·夹肌俯卧肌俯卧

屈屈伸三头三头屈11调控强度。我们希望通过保持稳定，以避免··手肘·手向

·站站杠片顶训训2可2可训肱头肌行，弯举动强台，达到立训目标 目Setupfor TECURLSPLITStance,1V1/Canyou3/1 TECURLSPLITC/OhhCOMBO(16cts)SET1xALTSINGLE- TECURLL&R2x1/1 TECURLBr/2V2/Lookatthe3/1 TECURLSPLIT_AthinC/OhhCOMBO(16cts)SETBr/Rep/Doyou DoyouC/OhhCOMBO(16cts)SETBr/RECOVERY:ShoulderRoll,transitiontoSPLITV3/Lookatthe3/1 TECURLSPLIT_AthinC/OhhCOMBO(16cts)SETBr/ShoulderRep/Doyou 5Doyou1/1C/OhhCOMBO(16cts)SETCombowithoptionofthe1/1/2;2x11/1BICEP4肱头肌杠铃WALKONWATER肱头肌杠铃杠杠片1·1·

·腔下方·腔下方肌杠铃弯举·双位于髋节正下方肌杠铃弯举·双位于髋节正下方肱头肌杠挺直挺直··将铃·将铃向举·放下杠至大腿·肌肌铃1

肱肱头杠肱头肌杠22 3头肌铃头肌铃肱头杠肱肌杠铃肌杠铃划杠1层

最后的——6个组训训可重：自重

训深和步下蹲：臀肌和股行深和向后动的奏每个人才明白其术；只有到疲 Set TEFRONT Rep/Miracle_cle TEFRONTSQUATMIDStance 1

MID&WIDESTANCESQUATPULSE (RfootstepsouttoWIDEStance)8x TEFRONTSQUATWIDE(RfootstepsintoMIDStance) (LfootstepsouttoWIDEStance)8x TEFRONTSQUATWIDE(LfootstepsintoMIDStance) Br/ teinRhand,tehangsby V1/Goingto

4/4MID-STANCESQUAT/LUNGECOMBOL 1x4/4SQUATMID teinRhand1x4/4LUNGEL(RfootstepsB) Rep lyou 1/1MID-STANCESQUAT/LUNGECOMBOL 1x1/1SQUATMIDStanceteinRhand21x1/1LUNGEL(RfootstepsB)2 2xPULSESQUAT–MIDStance 2xPULSELUNGE(RfootBforLlegLUNGE)(4cts)Onlast2ctstransitiontetocollarboneMID&WIDESTANCESQUATPULSECOMBOBr/TRANSITIONHoldteinLhand,tehangsLV2/Goingto4/4MID-STANCESQUAT/LUNGECOMBORRep/lyou1/1MID-STANCESQUAT/LUNGECOMBORInstr/(RhythmicSQUATPULSECOMBOR深下深下组/弹中弹动颈前深和幅深动 211

距站深下合中距姿杠铃颈前深·双打 膝向下 ·挺·紧向向下位于膝水平上部·箭步下蹲—— ，前大平中距宽距站中距宽距站深··宽距站姿深时膝盖向外··挺

距和距和深动·要做3·的腿呢下蹲中距和下蹲中距和2层第32层第3中距站深深蹲中距站深深蹲

训训希望在房训练。其中一个主要原因是我们使轻训：三：身时的杠铃重或 杠肌俯肌肌SetupKNEELINGREARDELTOIDInstr/(High4/4KNEELINGREARDELTOIDSetupKNEELINGREARDELTOIDInstr/(High4/4KNEELINGREARDELTOID(Lowbeat1(HeavyTRIPLEPULSEKNEELINGREARDELTOIDRAISE1/1Options:Toes,knees,or(HeavysynthTRIPLEPULSEPUSHUPInstr/(High4/4STANDINGALTSINGLE-ARM SHOULDERPRESSL,R2(Heavysynth+1/1STANDINGALTSINGLE-ARM (Last4cts,tesdown,pickupbarforUPRIGHT(HeavysynthTRIPLEPULSEWIDEGRIPUPRIGHTInstr/TRANSITION:Bardown,pickuptes,(High4/4STANDINGALTSINGLE-ARMSHOULDERPRESSR,L(Heavysynth+1/1STANDINGALTSINGLE-ARMO/HSHOULDERPRESSR,L(8cts)(Last4cts,tesdown,pickupbarforWIDESHOULDERPRESSL,R3UPRIGHT (Heavysynth TRIPLEPULSEWIDEGRIPUPRIGHTROW Recovery:Shakeoutthearms,DeltoidStretches:alternatearmsacrossfrontofthebody姿杠铃姿杠铃侧平 1

站站单杠片铃侧铃侧··在水平·于·于·夹·下收

··面直直 开 ··手肘·背伸立立顶直22度度点晰o执行力定点晰o执行力定训平支：腹直肌杠片 杠 直肌肌 Set Lieonback,teinLhand&extendLarmout1 V1/Like PC/I’m

Last4cts,bringtetoforeheadforPULSE C/Do 15xTE V2/Now tetoR We’veall TECRUNCHFLYL(teinR 2 PC/I’m2

Last4cts,bringtetoforeheadforPULSE C/Do 15x TE V3/WefeltTRANSITIONto_FeelsTheclubYour2/2ALT NK/HOVER34ctsto NK,4ctstoHOVERAlternateleadingarm3 C/Do 1/1/2ALT NK/HOVER 2ctstoNK,2ctsHOLD,4ctsto支/支支REVENGE支/支支飞动11飞

交交平支直直· 向· 向交支/支铃铃·卷腹时肋骨

·紧腹部，减身训训铃铃飞22

比如交叉爬行训练。本节训练带来负荷，以此铃铃点通过音乐和动作，与学员进行互动，充分拉伸炼肌。 V1/ThisCHILDSSEATEDHURDLERSTRETCH1 PC/Iwill 1LLegF,RarmreachesacrossandrestsonL Instr/ HAMSTRINGBr/TransitiontoChildsV2/TryingtoBr/TransitiontoChildsV2/TryingtoCHILDSPC/IwillSEATEDHURDLERSTRETCHRep/Here.RLegF,LarmreachesacrossandrestsonRRef/Instr/STANDINGQUADRICEPSTRETCHOutro/Shakeoutarmsand210.STARGAZING示示肌：热身时杠三：三三点弯很 行动作，不同训 轻的上的奏 Intro/BabyjustSetup:STANDING TETRICEPSPLITV1/_Baby1/1 ngiton16xPULSESET1_Andbaby tedown,transitiontobenchTRICEPBENCH_Andnow2/2TRICEPBENCHOption:Toes,knees,orInstr/(Synth_Andbabyjust16xPULSETRICEPBENCHBacktotheTRANSITIONtobarbellreadyforBICEPCURL2_Youtold4/4BICEPCURLSETPC/TimeforInstr/2xSLOWMID-RANGEPULSEV2/_AndTRANSITIONBardown,pickup1/1STANDINGSPLITC ngit16xPULSESET3_And tedown,transitiontobenchtopTRICEPBENCHPC/_Andnow2/2TRICEPBENCHInstr/(Synth_Andbaby16xV2/_ButTRANSITIONtobarbell,readyforBICEPSET44/4BICEPCURLSETRep/BetterInstr/2xSLOWMID-RANGEPULSE 33层 肌顶伸伸肌俯卧 肌顶伸伸肌俯卧11·11

伸伸站站层第3站站伸三三·向下头弯举头弯举22正下方来进行孤立。学员站稳不要慌，在这首果果2训2训步下：大肌四头肌杠 ： 旋三 动作的立，并前进行示，才 轻地上且很好执行。SetupforBACKWARD-STEP RhandV1/_Couldyou2/2/2/2BACKWARD- LUNGELwithSINGLE-ARM TESHOULDERPRESSInstr/1/1/1/1RfootBBACKWARD-STEP1Lwith1/1SINGLE-ARMO/H TESHOULDERPRESS(8cts)1StepBtoLUNGEonlast2cts (Flute 1/1LUNGELwithSINGLE-ARMO/HTEPRESSRStepBtoLUNGELonlast2cts

Rep/Again TRANSITION:PickupotherLOADEDLUNGEL,RfootBreadyforREARDELTOIDRAISE2 Instr/ LOADEDLUNGELwith3x1/1REAR 2RAISEComebackuptotoprangeofLungeafterthe3xrepsofRearDeltoidRaise Instr/ V2/Youcould 2/2/2/2BACKWARD-STEPLUNGERwith SINGLE-ARM1/1 TESHOULDER3 Instr/ LUNGER SINGLE-ARM TESHOULDERPRESSStepbacktoLungeRonlast (Flute 1/1LUNGERwithSINGLE-ARMO/H TETEPRESSL4

Rep/Again TRANSITION:Pickupotherte,setupLOADEDLUNGER,LfootBreadyforREARDELTOIDRAISE Instr/ LOADEDLUNGERwith3x1/1REAR RAISEInstr/tes V3/Youcould teatcollarbone Instr/ TEPRESSL,RUselast4ctstotransitiontoLlegforLUNGEInstr/(FluteUselast4ctstotransitiontoLlegforLUNGEInstr/(Flute1/1STATICLUNGERWITH TERep/AgainRecovery:ShakeoutInstr/1/1/ALTBACKWARD-STEP TEPRESSL,R(8cts)Recovery:Shakeoutlegs,QuadricepStretch,ShoulderStretch向后向后杠片/步下单11的加强，加强和幅度提示语，让学员感受腿部

杠举层杠举层···肘不超平向步加·双位于髋节正下方·双肘不超过肩膀 向单杠片顶肩 2 3···前大与面平行···单次训练腿盖向外腿盖向外下蹲下蹲单杠片

加铃加铃侧训22

棒的反应性训练。后后加顶/下蹲 替 杠 11 2 3让肌肉燃烧，很快就会感到疲劳，让学员完成基本基本宽姿脚跟位于关节正下方向外手大轻脚跟位于关节正下方向外手大轻膝•下 宽膝•下分分姿••抬微微深深

2 腹， 开髋同 · 至同胛向·臀部高于膝水平，膝保持层中 底部幅

·手 在同水层飞 飞面

膝盖曲成20手挺胸下双肘向胛下行开手行 向 ，层手持部直手持部直

下巴，眼睛看向前方65英 22层 直 蛙划 举划举立 膝盖弯曲成20 •挺胸••手肘向，轻轻紧 再弯些

行 将杠铃

曲落杠杆双发力起2杠铃举至持肘微向前 斜度。这些肌肉有助于身体保持稳定从而预防受

手抬上 铃 部杠铃与胛层层

双手 下收直行 下手肘平 双肘夹双肘夹21. 屈展深–杠位于下巴前方行 向上时杠过顶时杠回到下巴高层

膝放心心腹杠片过顶，手微向前，可 自己的肘•杠• 头•肘层 力量举上&抓

坐姿坐姿头铃立双交 踏 肩膀远肩膀远行行将杠铃放下至部完伸 举至双2坐坐 势贴踏挺手根力贴

侧手手心里杠膝盖松，分站腹向上举，旋转杠片，程或程举 下 2单铃片弯单铃片弯杠片举 前方，完弯22徒手练杠铃片坐到踏杠杠立 备部平， 准腹曲膝 向 地2中中姿杠铃片颈前双脚 ，脚趾打杠片与地面平行， 手位于杠片收收

2姿杠铃姿杠铃举势单身挺收至高收下巴，颈伸长，双眼向前方收至高行膝不 平保，膝成2

2 杠顶杠顶铃 双脚近臀部挺胸 双脚近臀部手下杠片举至下巴同手下执杠片向上手肘杠杠层

行行 向关层手肘位于肩之下 于，脚内勾 保持同水平抬高开地板 部支 杠另杠另手手用杠铃片画一大，来到膀正上方双侧胛骨抬起，开腹肋下， 向

执行中距姿中距姿杠片颈前深 部层板支平移板支平移膝盖打开宽于双髋臀与肩膀保持同水平， 膝抬高离开地向倾背伸收挺 支身 行立行，保 ，保 收2势 部正下双在 平收

2行 大双打开 和 平，向摆膝向下， 向 地面手2 StillTheOneHardwell&KillTheBuzzfeat.Max2017RevealedMusicB.V.Writtenby:Nanuru,vandeCorput,Bair,IAmHere(4:07)2017RCARecords,adivisionofSonyMusicEntertainment.UnderlicensefromSonyMusicCommercialMusicGroup,adivisionofSonyMusicEntertainment.Writtenby:Mann,Medice,IAmHere(1:14)2017RCARecords,adivisionofSonyMusicEntertainment.UnderlicensefromSonyMusicCommercialMusicGroup,adivisionofSonyMusicEntertainment.Writtenby:Mann,Medice,WildcatWonderWall2018LesMillsMusicLicensing.Writtenby:Shapiro,Been,HayesSayLess2017IDGAFOS.Writtenby:Gillum,Francis,Galantis&Throttle2017AtlanticRecordingCorporation.Writtenby:Aarons,Bergin,Karlsson,Koitzsch,Eklow,Galantis&Throttle2017AtlanticRecordingCorporation.Eklow,JenkinsWalkOnWater(3:02)ThirtySecondsToCourtesyoftheUniversalMusicGroup.Writtenby:LetoWalkOnWater(2:08)CourtesyoftheUniversalMusicGroup.Writtenby:Leto

Tribes(1:30)CourtesyoftheUniversalMusicGroup.Writtenby:Milton,KennardRevenge(3:50)P!nkfeat.Eminem2017RCARecords,adivisionofSonyMusicEntertainment.UnderlicensefromSonyMusicCommercialMusicGroup,adivisionofSonyMusicEntertainment.Writtenby:Moore,Martin,Mathers,SStargazing(4:01)Kygofeat.JustinJesso2017KygoASunderexclusivelicensetoSonyMusicEntertainmentInternational/UltraRecords,LLC.UnderlicensefromSonyMusicCommercialMusicGroup,adivisionofSonyMusicEntertainment.Writtenby:Crichton,Gørvell-Dahll,Hartman,You&Me(1:30)2017JoytimeCollective.Writtenby:UnknownLostIlleniumfeat.Emilie2017SeekingBlue/Kasaya.Writtenby:Brandt,Miller,Napert,You&Me(1:23)2017JoytimeCollective.Writtenby:UnknownLostIlleniumfeat.Emilie2017SeekingBlue/Kasaya.Writtenby:Brandt,Miller,Napert,OnTheRun(5:59)2017MadDecent.Writtenby:Duelk,Miao,Coco’sMiracle(ClubMix)(6:05)FeddeLeGrand&DannicvsCocoStar2017 Writtenby:Davis,Imbres,leGrand,Romera,vanTribes(3:24)CourtesyoftheUniversalMusicGroup.Writtenby:Milton,Kennard后排左至右：DesmondHelu,LarissaHunter（展示者）,EthanMorrow（展示者）,GerrySalmon（展示者）,AmyLu（展示者）,TodorIvanov 展示者）,Nick（影子展示者）,AndrewSua（ 展示者）,ScarlettSole（影前排左至右：DianaArcherMills,MarlonWoods,MaureenSutherland（ 展示者）,GlenOstergaard,N Sanguinetti 展示者）,KylieGates,JakoMichaelStillTheOne的画面有一种美丽而又复古的感本次发布版本中，歌曲IAmHere让深蹲动作充满LittleThingsGoneWild不会让踏板推举、飞鸟现代曲目SayLess意义深刻，为单臂杠铃片划船的并被肱二头肌的《TimesAreChanging》的积极歌

ProgramDirector–GlenOstergaardChiefCreativeOfficer–Dr.JackieMillsCreativeDirector–DianaArcherTechnicalConsultant–BryceHastings&CoreyBairdProgramCoach–KylieProductionCoordinator–Monique新西兰）是BODYPUMP,RPM和LESMILLSSPRINT课程项目总监。BODYATTACKch BAT,BODYJAM和RPM的创意总监兼。 BODYATTACK、BODYBALANCE/BODYFLOW、LES MILLSGRIT 。他也是奥的一名私人。 (澳大利亚)是BODYPUMP、CXWORX、LESMILLSGRITRPM培训n()是BODYPUMP指导员Track Track Track Track

TrackTrack

Track Track ROverLastfewbarsBuildPre-Bridge(non-QuietReprise(partofRefrainchorusofsonglines)MusicalCForForwardorRangeofLV

Pleasenote:ThisNEW45-minuteformatincludescustomizedTracks5(acombinationofTricepsandBiceps)and6(acombinationofLungesandShoulders).Createvarietyinyourclassesduringthis12-weekcyclebyusingthisoption,aswellastheoriginal45-MinuteFormat.Letusknowyourfeedbackviathesurveyatthislink:.TrackTrackTrackTrackTrackTrackTrackTrackTrackTrackTrackTrackTrackTrackTotalTrackTrackTrackTotal

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Acknowledgeyournewparticipantsandletthemknowtheycanleavenowiftheychooseto.大声大声出lesmills.

重的正途上。选择、和匹配编舞和音乐是一个巨大的！我们精挑细选我们所使用的音乐，并.BODYPUMPEXPRESSHeyinstructors,we’dloveyourfeedbackonournewnotes.Clickheretofilloutaquicksurvey/jfe/form/LesMills’instructorresourcesareunique,valuableresourcesprovidedtoyouasaLesMills’certifiedinstructortoenableyoutolearneachnewreleaseandteachitinLesMills’licensedclubsonly.Donotsharetheseresources.Copying,uploadingorsharingfilesontheinternetorsellingLesMills’instructorresourcestootherpeopleisillegal,andripsoffLesMills,itsdistributorsandotherinstructors.Ifyouareengaginginanyoftheseillegalactivities,theremaybeseriousconsequencesforyouallyincludinglegalactionandthesuspensionorpermanentwithdrawalofyourLesMillscertification.Yourcooperationismuchappreciated.WEIGHTLightbarbelland1medium–largeSET

TRACKBesuperclearontheNETTthroughoutthetrack–NameofExercise,TimingandTargets–sotheclasscantransitionsmoothlythroughalltheSETPosition,ShoulderV1/4/4DEADLIFTSET1QC/_Whenall2/2DEADROW_WhenallLast4cts,handsWIDEforWIDEInstr/ SHOULDERROLLHandsbacktoSETPositionV2/Love’sa2/2DEADLIFTSETSeven2/2UPRIGHTQC/_Whenall2/2CLEAN&PRESS2_Whenall1/1Uselast4ctstotransitionbartobackforMIDInstr/1/1SQUATMIDRep/_Whenall TRANSITION:Bardown,pickupte.SetupTEFRONTSQUAT–MIDV3/Love’sa TEFRONTSQUATMIDSevenQC/_Whenall TECURLSQUATPRESS3Rep/_WhenallInstr/(Upbeat1/11/1/1/1ALTBACKWARD- LUNGEL,teatRep/_WhenallALTBACKWARD- LUNGETEPRESSL,ROutro/WithalltheteTEFRONTSQUATMIDSTILLTHEONETECHNIQUEAND1SETLAYERBeforeyoubegin,coachyourclasstofindSETPosition,settingthemupintoastrongliftingHeelsunderhips,turnthetoesoutSoftentheHandsthumb-distancefromChestShouldersup,backanddowntowardstheGentlydrawinandbracetheSETLAYEREXERCISE,TEMPOandTARGETThismakesyourcoachingclearandeasytofollow.Eg:Deadlift–hingeforwardfromthehips,slidethebartothetopofthekneecapsDeadrow–knees,belly,kneesandTripleWideDeadrow–squeezeshoulderbladestogetherSETSet2startswithDeadliftsagainwithafocusonsharpeningTechnique.WethenwarmtheupperbodywithUprightRowswhichconnecttotheslowClean&Presses.WebuildintofasterClean&PressestopreparetheclassfortheBacktrackbeforefinishingthesetwithSquats.FocusoncoachingclearLayer1PositionandExecutioncueswiththesemorecomplexmovementpatternstohelptheclassachievegoodliftingDeadlift–pressthebarintothethighsandturntheelbowstothereartoengagethebackUprightRow–barstopsatlowerchest,elbowswideClean&Press–pullandcatch,bendknees,braceabs,chestup,barclosetobodyMidStanceSquat–feetoutsidehip-width,hipsgobackanddown,kneespressforward,hipsto90degrees

SETWetransitiontoabigteforFrontSquatsandteCurlSquatPresseswithafocusonfull-rangeSquatstolifttheheartrateandpreparethebodyfortheworkout.WefinishthisblockwithBackward-StepLungeswithOverheadPressesandFrontSquats.FocusoncoachingclearLayer1PositionandExecutioncuestohelpparticipantsconnectwiththeTechniqueandtheMid-StanceteFrontSquat–feetoutsidehip-width,hipsgobackanddown,kneespressforward,hipsto90degrees teCurlSquatPress–curlthete,Squatanddropunder,chestup,absbracedandpress,hipsbackanddownto90degreesBackward-StepLungewithOverheadtePress–longstepback,backkneedown,frontthighparalleltothefloor,shoulderseyourclasstotheworkoutbybeingengagingandshowingyourloveoftraining.Trytoconnectwitheveryoneintheroom,notjustyourregularparticipantsinthefrontrow.WEIGHTREGULARS:2–4timesyourWarmupweightNEW:doubleyourWarmupweightTRACKCoachyourclasstofocusondepthintheWideandWiderStancetogeneratefatigueandproduceresults.

MUSCLEWIDEStance: WIDERStance:Gluteus us,sideglutes,posteriorchainSetupSQUAT–MID2/2SQUAT–MIDV1/OpenupTRANSITION:Heel-toewidertoWIDERep/Iam4/4SQUATWIDEC/TRIPLEPULSESQUATV2/_Maythe3/1Instr/¼TRANSITION:HeeltoewidertoWIDERRep/Iam4/4SQUATWIDER3C/WhereTRIPLEPULSESQUATMeask1/1Rep/Ican1/1/1/1/4STAGGERSQUAT4StaggersdownSlowupBr/4Rep/Iam4/4SQUATWIDERRep/IamC/WhereTRIPLEPULSESQUATAsk1/1Br/Rep/Ican1/1/1/1/4STAGGERSQUATBr/RECOVERY:ShortRep/Iam4/4Rep/IamAskTRIPLEPULSEMeask1/1Recovery:TorsoTwists,shakeouttheQuadricep25TECHNIQUEANDMIDLAYERCoachPositionandExecutionsetupoftheMidStancetogettheclassmovingwell.UseNETTtocoachgoodSquatTechnique–referringtoTiming,TargetZonesandlegalignment.Feetoutsidehip-width,toesturnedoutAbsbracedtosupportlowerLiftthechestandkeepitBringyourelbowsforwardunderthebarandcreatestrengththroughtheupperbackHipssitbackandButtto90KneestrackforwardinlinewithtoestofeelthequadsButtstopsjustabovekneeline–that’syourWIDEResetnewStance:heel–toewiderforWideStance.CoachLayer1ExecutioncuestogeteveryonemovingandfeelthedifferencebetweentheMidandWideStances,bringingafocustogluteactivation.CoachsmallbottomrangeinthePulsestostaycontrolledandtolookafterthejoints.UsingLayer2cues,exininghowtoImproveExecution,ManipulateIntensityorEducatethemonthewhys–whichempowerparticipantstoachievetheresults.Thiswillenablethemtofeelthemusclesworkingandhelpthemfine–tuneTechnique.Oneheeltoewider–WideFeelthis–down,2,3,4,FeelthedifferenceintheWideHipssitbackandLockinyourcore–TriplePulsesare3,2,1,andStaydownlow,smallLet’smasterthisWideLookdownatyourYouwantyourkneestrackingover2ndand3rdThatway,yourgluteswillstart

WIDERThetransitiontoWiderStanceisfastsocoachthisoneclearly.BrieflycoachthebasicsfortheWiderStance,focusingonsittinghipsbackmoreandmaintainingkneealignment.Thenthink:WhatwillbeyourLayer2coachingfocus?Lookandseewhattheneedsoftheclassare...Commonfaultsarekneescollapsingin–so,engagingthesideglutescanbeagreatfocusinthisblockORmaintainingaliftedchesttoensureupperbodystability.FocusononepointandEducateyourclassonethe“why”soyouarehelthemgetthemostoutofthistrack.Heel-toewider,TheWiderSquat–thisistheKneeskeeppressingAbsLet’sengagethesidePushthroughtheoutsideedgesofyourDrivefromthebase–squeezeyourbuttasyouChestislifted,strongandYouguysready?TriplePulse,3,2,1,WheredotheyStayrightdownlowtofindtheBringintheAllthewaydownthenwestandSqueezethebuttasyou/5WIDERWestayintheWiderStancefortherestofthetrack,whichmeansthatfatiguewillbesettingin.Youwillneedtoreingreattechnique.Duetomanychoreographychanges,focusoncoachingtherightthingattherighttime.UseSlowSquatstore-focusyourparticipantsbeforethebigenergythatwillfollowwiththeSingle,Pulses,Singlescombo.Whatwillyousayheretobringtheenergyintheroom?Stagger,down,down,down,slow,up,TakeabreathandliftyourThisisaboutFeelthemuscles;feeltheFeeltheenergyweareabouttobringintothisroom–rightnow!Fullrange,buttjustabovekneeline–let’saccessthatfulldepthEverybody–tripleRightdownSingles–pumpDriveoutoftheKeeppushingyourkneesThisisallaboutyourHittingthefulldepthintheSquatcreatesthepressurethatshapesandtonesthelegs.Focusingonthetiminginthecombinationbuildstensioninthemusclestofast-trackourresults.Thesongisemotiveandthemagiccomesfromcaptivatingyourparticipants’attentionandtakingthemonthisemotionalandphysicaljourney.Yourperformancetoolsarethemusic,yourvoiceandyouractions.Whenyoubringcontrastoutthroughthesetoolswetakeparticipantstoacetheycouldn’tgettoontheirown.Howwillyouperformthisbigtrackinastylethatisauthentictoyou?PUMPResearchhasshownthatBODYPUMPincreasestheproductionofthehumangrowthhormone.Thekeytothisistheaccumulationoflacticacid.Maintainingmusclepressurebystayinglowinthepulsesisagreatwayto izethiseffect.WEIGHTREGULARS:Barbellwith1/3offyourSquatweightorslightlymoreNEW:BarbellwithWarmupweight,2xsmalltes

TRACKCoachgreatExecutionforprecisioninallmovesandbeclearlycoachthetransitionssoyoubringyourparticipantstofatigue.MUSCLEPectorals,tricepsandSetupforCHESTPRESS–Wide4/4CHESTPRESS–Wide1V1/Lord,don’tC/_LittlethingInstr/4xBOTTOMHALF2/2CHESTPRESS–Wide2C/_LittlethingRef/Oo-woo-4xBOTTOMHALF_Won’tyouTRANSITION:Bardown,pickupCHESTtesV3/_Won’tyou2/2CHESTInstr/(Electric4xBOTTOMHALF3 (LowOptions:toes,knees,or Rep/Love,ICHESTPRESS–WideV4/Lord,don’t2/2CHESTPRESS–Wide4C/_LittlethingRef/Oo-woo-4xBOTTOMHALFV5/_Won’tyouTRANSITION:Bardown,pickup2tesfor_Won’tyou2/2CHESTInstr/(Electric4xBOTTOMHALF5Outro/Won’tRecovery:Shakeoutthearms,ShoulderRoll,ChestTECHNIQUEAND1CHESTLAYERCoachPositionandExecutionsetupcuesfortheChestPress.UseNETTtocoachTargetZonesandTimingsoparticipantsaremovingwell.CHESTHandswideontheBaroverFeethip-widthapart,closetoBraceabs,lowerbacktowardstheTarget–middleoftheElbowsoutElbowstopofthebenchforShouldersawayfromtheearssoelbowsstayunderthebarSlowBottomHalvestostartbuildingWIDE-GRIPCHESTPRESSLAYER1/LAYER2Thefirstsetisshortsocontinuetocoachgoodtimingandrange.Then,helpyourclasstogetmoreoutofthismovebyusingLayer2cuesthatexinhowtoexecutetheChestPresstobuildmoreIntensity.WebuildthetensionintheslowBottomHalftooverloadthemusclesforstrengthWIDE-GRIPCHESTResetnow,feetonthefloorandbracetheShouldersawayfromtheSqueezeyourshoulderbladesonthebenchtofeelthechestopenSqueezechestmusclesasyoupushSlowBottomHalves umDownhalf,downKeeptheloadon–weoverloadLAYER1NewexercisesrequirethatyoucoachLayer1Executioncues–Timing,RangeandTargetZonesfortheChestFlyandBenchPushup.

CHESTQuicktransition–bardown,grabyourtesfaceElbowsgowideanddownsoyoufeelthechestopenSlightbendintheKeepyourelbowsjustabovethebenchatthebottomWestarttoisolateBENCHBackofthebenchforHandsOnkneesorChesttoelbow-BacklongandAbsKneescloserifyouneedit–chooseyourbestWIDE-GRIPCHESTPRESSLAYER2/LAYER3Thisblockistough,souseLayer2cuestobuildmoreIntensityandcorrectTechnique. tensionintheBottomHalves:superslowandtheheatbuildsfast!Thisisthefinalsetwiththebarbellsoyou’llwanttomotivateparticipantstochallengethemselves!ReturntousingyourHustleTimeundertension–that’swhyBracehardthroughyourDriveashoulderbladesintotheCreatethestrongtformsoeverythingunderthebarbellisstrongPullthebar;pushtheLAYER3Layer3Motivationisuniquetoyouandyourclassparticipants–whoarethey?Whatdotheyneedtoday?Youneedtoknowyourclassandtheirgoalssoyoucantailoryourmotivationallanguagetobringthemtosuccess!LastsetwiththeChestAsfastasyouHowwidecanyoumakeyourSlowHalves–youcandoChallengeyourselveswiththeOnyourtoesifyouPutthebrakeson–lastMixingupthemuscularrecruitmentbyusingdifferentexercises,combinedwithminimalrest izesthetrainingeffectandallowsustomaintainahighlevelofIntensitytoachievegainsfaster.PUMPWristjointprotectionisanimportantpartofcoachingtheChestPress.Restingthebarintheheelorbaseofthehands,ratherthanfurtherupofthewrist.WEIGHTREGULARS:BarbellwithChestweightormore1xmedium–largeteNEW:BarbellwithChestweight1small–mediumteDEMONSTRATE:PowerPress/Single-Arm TRACKFocusonefficiencyofmovementintheClean

PressworkwithbarbellandfocusonstabilityintheSingle-Arm teRow.MUSCLEDeadlift/Clean&Press/PowerPress:upperbackDeadrow:KneelingSingle-Arm teRow:Latsandupper(DistortedSET2/2_Whatyou1/1Instr/(Heavy1/1CLEAN&PRESSBr/_SHOULDERV2/_Aygirl2/21/1Instr/(Heavy1/1CLEAN&PRESSBr/_TRANSITION:Bardown,pickupteRhand,L TERef/_ TEROWR1/1V3/_Gettin’TRIPLEPULSEKNEELINGSINGLE- ROWR forCLEAN&Instr/(Heavy1/1CLEAN&PRESSInstr/POWERPRESSBr/_TRANSITION:Bardown,pickupteLhand,R TERef/_ TEROWL1/1V4/_Gettin’TRIPLEPULSEKNEELINGSINGLE- ROWL4 Instr/(Heavy1/1CLEAN&PRESSInstr/POWERPRESSRecovery:TorsoTwists,UpperBackStretchhandsinfronttuckchinin,spreadshoulderbladesapart),LowerbackStretch(elbowstothighs,tuckchinin,liftup23CLEAN&TECHNIQUEANDDEADLIFT/DEADROW/CLEAN&PRESSLAYER1ExinhowtoexecutethemovesusingPositionandExecutionsetupandNETTcues.FocusondevelogreatliftingTechnique.Feetunderhips,SETSettheshouldersbackandDeadliftBartotopoftheTipforwardfromtheBarclosetoyourBartoknees,belly,kneesandLongstraightChintuckedin,eyeslookout2LiftchestandbraceSqueezeshoulderbladesCLEAN&SingleClean&BarclosetothePullyourbodyundertheHipsgobackandCatchtheweightintheUsethelegstodrivethebaroverDEADLIFT/DEADROW/CLEAN&PRESSLAYER1/LAYER2Thefirstblockisshortsocontinuetogetparticipantsmovingwithgreattimingandrange.Layer2coachingfocuses:aretoImproveExecutionandManip