INSTRUCTOR

INITIAL TRAINING OUTCOME

ASSESSMENT FORM CERTIFICATION OUTCOME
The Outcome is based on competency achieved in the compulsory Key Elements (CHOREOGRAPHY, TECHNIQUE, & COACHING). A √ indicates competency; an X indicates
a lack of competency; highlights indicate where attention is needed; and N/A indicates a compulsory that was not inspected in this assessment.
CHOREOGRAPHY Training (≤ 1 significant error in the Presentation Track/s) Certification (≤ 3 significant errors in the 45 or 55min format)
 Accurate Delivery: Knowledge (exercises/sequences as the Release indicates) and Timing (moves with the music and on the correct beat)

TECHNIQUE Training (≥ 50% of variations in Presentation Tk, see p.2) Certification (≥ 70% of variations in the Release, see p.2)
 Position (P): Demonstrate Set Position; including Bar/weight plate position, Alignment, & Muscle Activation
 Execution (E): Show safe and effective range of motion (ROM) & exercise control; including Body Part and Direction, Target Zones, & Stability
COACHING Training (~50% of Layer 1 for the Presentation Tk) Certification (the majority of L.1 & 2 for the majority of the class)
 Layer 1: Setup/Compulsories - Track Introduction; Choreography (NETT); Position & Execution Setup; and Compulsory Cues
 Layer 2: Intensity - Coach people to Improve Execution and Manipulate the Intensity of their workout; Educate on exercise benefits
o Layer 3 (Non-Compulsory): Motivate/Drive - Use a variety of Motivation tools (e.g. Intrinsic, Extrinsic) suitable for the Track & the participants; Celebrate their effort at Track end
CONNECTION (Non-Compulsory)
o Show Respect and a Caring attitude for class members; Communicate to Learning Styles; Look at people, See what they are doing, and Respond
o Engage participants by using names and a focused, attentive approach
PERFORMANCE (Non-Compulsory)
o Teach naturally in the Program Essence through appearance, Voice and Actions (body & face)
o Create a memorable experience through a blend of Music, moves, finales & Ultimate You!
FEEDBACK & ACTION PLAN (in order of priority)

© Les Mills International 2017 1

TECHNIQUE ASSESSMENT FORM: The key exercises/variations are listed below, along with their components and skills for assessment. An exercise is competent when the
compulsory components of Position (P) & Execution (E) are demonstrated safely and effectively, including all skills under the exercise/variation that apply. Set Position is the
foundation of Position Setup for all BODYPUMP exercises, and its skills are compulsory to each Variation unless otherwise indicated below. These skills are: grip thumb-
distance outside the thighs; heels hip-width apart; toes out slightly; knees soft; chin in and eye gaze forward; abs braced; chest lifted; shoulder blades down towards spine.
OVERALL COMMENTS:
SQUAT
P: • Set Position • bar on meaty part of back • (Mid-Stance) feet slightly wider than hips, toes out • (Wide Stance) 1 heel-toe wider than Mid-Stance, toes out • keep chest lifted
E: • Sit the butt back and down • knees track forward in line with toes • butt stops just above knee level – knees at 900

CHEST PRESS / PUSHUP

P: • Set Position • hands wider than shoulders • weight/bar in the heel of hands • shoulders away from ears • lower back toward bench • chin tucked/neck neutral
E: • Bar down toward the center of the chest • elbows no lower than the top of the bench • elbows slightly bent at the top • (Pushup) drop shoulders/chest to elbow level

DEADLIFT / DEADROW / WIDEROW

P: • Set Position with slight bend in the knees (200) • elbows to the rear • (Wide Grip) one hand-width wider than Set Position
E: • Tip from the hips • slide bar down thighs, no lower than bottom of kneecap • keep chest lifted, eye gaze 2m (6.5’) in front of toes • (Row) bar rows to belly button, elbows in
• (Wide Row) bar rows to lower ribs, elbows high and wide

CLEAN & PRESS

P: • Set Position with knees bent
E: • Clean/Upright Row: elbows above bar, bar close to the body, lift bar to lower chest • Catch: drop under the bar, bend the knees, sit hips back • Press: use legs to drive bar
up, elbows slightly forward of shoulder at the top • Return to Set Position: bend the legs again, bar down to collar bone, bring elbows up and over, bar close to the body

TRICEPS EXTENSION VARIATIONS

P: • Set Position or Split Stance • hands shoulder-width & elbow(s) in line with shoulder(s) • (Supine) lower back towards bench & feet on floor • (Kickback) lean forward, chest
up
E: • Upper arm fixed • elbows stay in/narrow • (Supine) bar moves towards forehead • elbows point down bench • (Upright) lower plate back & down • elbows face forward
• (Kickback) upper arm parallel to floor • extend elbow • return forearm vertically under elbow

TRICEPS PRESS VARIATIONS

P: • Set Position • hands shoulder-width • (Supine) lower back towards bench • feet on floor close to bench • (Dip) weight in the heel of hands • keep chest lifted
E: • Elbows directly in line with shoulders/close to body • (Press) bar aims towards lower ribs • elbows no lower than bench top • (Dip) drop butt down close to bench-top
• elbows bend towards the rear • (Pushup) elbow to side ribs

BICEP CURL
P: • Set Position or Split Stance • weight even
E: • Curl bar/plates upward to just in front of shoulders • extend all the way down to thighs • elbows stay under shoulders and pointing down throughout • (Plates) rotate plates
for bottom 1/2 and full range • extend downward next to thighs

LUNGE
P: • 90/90 stride length • hips & shoulders square to front • knees track in line with middle toes • feet stay hip-width apart • abs braced, chest up
E: • Bend back knee towards floor (heel up) • front thigh parallel to floor • front knee above ankle • body weight even on both legs

SHOULDER RAISE/ROW VARIATIONS

P: • Set Position • (Side Raise) elbows at 900 • plates face each other • (Rear Deltoid Raise) trunk leans on a 450 angle • plates face rear
E: • Lead with elbows • wrists strong • ROM no higher than shoulders • (Side Raise) elbows slightly forward of shoulders • (Rear Delt. Raise) lift elbows vertically • (Mac Raise)
1 arm forward/Front Raise, 1 arm side/Side Raise • small twist from upper body, keep hips facing forward • (Upright Row) elbows above bar • bar up to lower chest • bar close
to body

SHOULDER PRESS VARIATIONS

P: • Set Position or Split Stance • weight even • elbows under wrists • (Overhead Press) bar/plates at chin level • (Push Press) bar/plates at collarbone level
E: • Press bar/plates upward, elbows soft at the top and slightly forward of shoulder • maintain neutral spine/stable trunk • (Push Press) bend knees and drive through legs

© Les Mills International 2017 2

 INSTRUCTOR
INITIAL TRAINING OUTCOME
ASSESSMENT FORM CERTIFICATION OUTCOME
The Outcome is based on competency achieved in the compulsory Key Elements (CHOREOGRAPHY, TECHNIQUE, & COACHING). A √ indicates competency; an X indicates
a lack of competency; highlights indicate where attention is needed; and N/A indicates a compulsory that was not inspected in this assessment.
CHOREOGRAPHY Training (≤ 1 significant error in the Presentation Track/s) Certification (≤ 3 significant errors in the 45 or 55min format)
 Accurate Delivery: Knowledge (exercises/sequences as the Release indicates) and Timing (moves with the music and on the correct beat)

TECHNIQUE Training (≥ 50% of variations in Presentation Tk, see p.2) Certification (≥ 70% of variations in the Release, see p.2)
 Position (P): Demonstrate Set Position; including Bar/weight plate position, Alignment, & Muscle Activation
 Execution (E): Show safe and effective range of motion (ROM) & exercise control; including Body Part and Direction, Target Zones, & Stability
COACHING Training (~50% of Layer 1 for the Presentation Tk) Certification (the majority of L.1 & 2 for the majority of the class)
 Layer 1: Setup/Compulsories - Track Introduction; Choreography (NETT); Position & Execution Setup; and Compulsory Cues
 Layer 2: Intensity - Coach people to Improve Execution and Manipulate the Intensity of their workout; Educate on exercise benefits
o Layer 3 (Non-Compulsory): Motivate/Drive - Use a variety of Motivation tools (e.g. Intrinsic, Extrinsic) suitable for the Track & the participants; Celebrate their effort at Track end
CONNECTION (Non-Compulsory)
o Show Respect and a Caring attitude for class members; Communicate to Learning Styles; Look at people, See what they are doing, and Respond
o Engage participants by using names and a focused, attentive approach
PERFORMANCE (Non-Compulsory)
o Teach naturally in the Program Essence through appearance, Voice and Actions (body & face)
o Create a memorable experience through a blend of Music, moves, finales & Ultimate You!
FEEDBACK & ACTION PLAN (in order of priority)

© Les Mills International 2017 1

TECHNIQUE ASSESSMENT FORM: The key exercises/variations are listed below, along with their components and skills for assessment. An exercise is competent when the
compulsory components of Position (P) & Execution (E) are demonstrated safely and effectively, including all skills under the exercise/variation that apply. Set Position is the
foundation of Position Setup for all BODYPUMP exercises, and its skills are compulsory to each Variation unless otherwise indicated below. These skills are: grip thumb-
distance outside the thighs; heels hip-width apart; toes out slightly; knees soft; chin in and eye gaze forward; abs braced; chest lifted; shoulder blades down towards spine.
OVERALL COMMENTS:
SQUAT
P: • Set Position • bar on meaty part of back • (Mid-Stance) feet slightly wider than hips, toes out • (Wide Stance) 1 heel-toe wider than Mid-Stance, toes out • keep chest lifted
E: • Sit the butt back and down • knees track forward in line with toes • butt stops just above knee level – knees at 900

CHEST PRESS / PUSHUP

P: • Set Position • hands wider than shoulders • weight/bar in the heel of hands • shoulders away from ears • lower back toward bench • chin tucked/neck neutral
E: • Bar down toward the center of the chest • elbows no lower than the top of the bench • elbows slightly bent at the top • (Pushup) drop shoulders/chest to elbow level

DEADLIFT / DEADROW / WIDEROW

P: • Set Position with slight bend in the knees (200) • elbows to the rear • (Wide Grip) one hand-width wider than Set Position
E: • Tip from the hips • slide bar down thighs, no lower than bottom of kneecap • keep chest lifted, eye gaze 2m (6.5’) in front of toes • (Row) bar rows to belly button, elbows in
• (Wide Row) bar rows to lower ribs, elbows high and wide

CLEAN & PRESS

P: • Set Position with knees bent
E: • Clean/Upright Row: elbows above bar, bar close to the body, lift bar to lower chest • Catch: drop under the bar, bend the knees, sit hips back • Press: use legs to drive bar
up, elbows slightly forward of shoulder at the top • Return to Set Position: bend the legs again, bar down to collar bone, bring elbows up and over, bar close to the body

TRICEPS EXTENSION VARIATIONS

P: • Set Position or Split Stance • hands shoulder-width & elbow(s) in line with shoulder(s) • (Supine) lower back towards bench & feet on floor • (Kickback) lean forward, chest
up
E: • Upper arm fixed • elbows stay in/narrow • (Supine) bar moves towards forehead • elbows point down bench • (Upright) lower plate back & down • elbows face forward
• (Kickback) upper arm parallel to floor • extend elbow • return forearm vertically under elbow

TRICEPS PRESS VARIATIONS

P: • Set Position • hands shoulder-width • (Supine) lower back towards bench • feet on floor close to bench • (Dip) weight in the heel of hands • keep chest lifted
E: • Elbows directly in line with shoulders/close to body • (Press) bar aims towards lower ribs • elbows no lower than bench top • (Dip) drop butt down close to bench-top
• elbows bend towards the rear • (Pushup) elbow to side ribs

BICEP CURL
P: • Set Position or Split Stance • weight even
E: • Curl bar/plates upward to just in front of shoulders • extend all the way down to thighs • elbows stay under shoulders and pointing down throughout • (Plates) rotate plates
for bottom 1/2 and full range • extend downward next to thighs

LUNGE
P: • 90/90 stride length • hips & shoulders square to front • knees track in line with middle toes • feet stay hip-width apart • abs braced, chest up
E: • Bend back knee towards floor (heel up) • front thigh parallel to floor • front knee above ankle • body weight even on both legs

SHOULDER RAISE/ROW VARIATIONS

P: • Set Position • (Side Raise) elbows at 900 • plates face each other • (Rear Deltoid Raise) trunk leans on a 450 angle • plates face rear
E: • Lead with elbows • wrists strong • ROM no higher than shoulders • (Side Raise) elbows slightly forward of shoulders • (Rear Delt. Raise) lift elbows vertically • (Mac Raise)
1 arm forward/Front Raise, 1 arm side/Side Raise • small twist from upper body, keep hips facing forward • (Upright Row) elbows above bar • bar up to lower chest • bar close
to body

SHOULDER PRESS VARIATIONS

P: • Set Position or Split Stance • weight even • elbows under wrists • (Overhead Press) bar/plates at chin level • (Push Press) bar/plates at collarbone level
E: • Press bar/plates upward, elbows soft at the top and slightly forward of shoulder • maintain neutral spine/stable trunk • (Push Press) bend knees and drive through legs

© Les Mills International 2017 2

04. BACK
WEIGHT SELECTION MUSCLE FOCUS
REGULARS: Barbell with Chest weight or more Wide Deadlift / Clean & Press / Power Press:
1 medium to large plate Posterior chain - glutes, hamstrings, lower and
NEW PEOPLE: Barbell with Chest weight upper back
1 small to medium plate Deadrow: Lats and upper back
DEMONSTRATE: Power Press Single-Arm Plate Row: Lats, upper back and
posterior deltoids
TRACK FOCUS
Focus on the muscles of the upper back to
maintain great posture in every movement with
the barbell and focus on stability in the Single-
Arm Plate Row for isolation.

MUSIC SEQUENCE/EXERCISE REPS

0:05 Intro / (Low clap) 4x8 Set up for WIDE DEADLIFT
Shoulder Roll
0:19 Instr / (Heavy beat) 4x8 2/2 WIDE DEADLIFT SET Stance 4x
0:33 Instr / (Pulsing synth) 10x8 1/1 WIDE DEADROW 10x
1:10 Br / (Low) 2x8 TRANSITION: Reset hands, normal grip on bar
1:18 V1 / _ I can’t dance 4x8 2/2 DEADLIFT SET Stance 4x
1:32 Came here 4x8 3/1 4x
1 1:47 Rep / _ You look like 5x8 2/2 5x
2:05 Instr / (Synth melody) 8x8 COMBO 1 (16cts) 4x
1x 1/1 CLEAN & PRESS (8cts)
1x 1/1 DEADROW (8cts)
2:34 (Heavy melody) 8x8 1/1 CLEAN & PRESS 8x
3:03 Rep / _ You look like 12x8 COMBO 2 (32cts) 3x
1x POWER PRESS (16cts)
1x TRIPLE DEADROW (16cts)

3:47 Instr / (Low) 4x8 TRANSITION: Bar down, pick up plate in L hand.
R hand to hip or extends out
4:01 (Heavy synth) 8x8 BACKWARD-STEP TAP L with 1x 1/1 SINGLE- 8x
ARM PLATE ROW L (8cts), R hand to R hip
Step L leg B (2cts), 1x 1/1 SINGLE-ARM PLATE
ROW L (4cts), step L leg F to SET Stance (2cts)
2 4:30 (Heavy synth) 4x8 BACKWARD-STEP TAP L with 3x 1/1 SINGLE-
ARM PLATE ROW L (16cts), R hand to R hip
2x

Step L leg B (2cts), 3x 1/1 SINGLE-ARM PLATE

ROW L (12cts), step L leg F to SET Stance (2cts)
Plate to collarbone on last 4cts. Step to MID
Stance after last rep
4:45 Instr / (Heavy synth) 4x8 1/1 SQUAT PLATE PRESS MID Stance 8x

BODYPUMP 108 © Les Mills International Ltd 2018

04. BACK
MUSIC SEQUENCE/EXERCISE REPS
4:59 Instr / (Low) 4x8 TRANSITION: Shake out and prepare for other
side
5:14 (Heavy synth) 8x8 BACKWARD-STEP TAP R with 1x 1/1 SINGLE- 8x
ARM PLATE ROW R (8cts), L hand to L hip
Step R leg B (2cts), 1x 1/1 SINGLE-ARM PLATE
ROW R (4cts), step R leg F to SET Stance (2cts)
5:43 (Heavy synth) 4x8 BACKWARD-STEP TAP R with 3x 1/1 SINGLE- 2x
3 ARM PLATE ROW R (16cts), L hand to L hip
Step R leg B (2cts), 3x 1/1 SINGLE-ARM PLATE
ROW R (12cts), step R leg F to SET Stance (2cts)
Plate to collarbone on last 4cts. Step to MID
Stance after last rep
5:58 Instr / (Heavy synth) 4x8 1/1 SQUAT PLATE PRESS MID Stance 8x
RECOVERY: Torso twists, upper and lower back
stretches

BODYPUMP 108 © Les Mills International Ltd 2018

04. THERAPY 6:15mins
TECHNIQUE AND COACHING CLEAN & PRESS
• 1 Clean & Press, 1 Deadrow
1 WIDE DEADLIFT / WIDE DEADROW /
DEADLIFT / CLEAN & PRESS / DEADROW / • Brace abs when you catch
POWER PRESS • Bar close to the body
LAYER 1 / LAYER 2 • Pull your body under the bar
The barbell work starts with one giant block • Hips go back and down
so encourage your participants to go a little • Use the legs to drive the bar over head
heavier once they master the technique after a
few classes. Coach how to execute the moves
using Position and Execution setup and NETT DEADROW
cues for clarity; this brings focus to developing • Bar to knees, belly, knees and rise
great lifting technique from the start. As the • Elbows in and back
block progresses, you have opportunities to • Long straight back
bring in Layer 2 focuses; like maintaining great
• Chin tucked in, eyes look 6½ (2 meters)
posture, (squeezing shoulder blades together
ahead
creates scapula engagement for intensity the
upper back) to help improve their execution and • Lift chest and brace abs
add intensity to their workout. It is always more • Squeeze between the shoulder blades
challenging to maintain perfect posture as you
execute technique and this is where the results
POWER PRESS
live. Postural training has a carry-over effect
into everyday life so educate and motivate your • Power Press – 1 Catch, 3 Presses
participants for results. • Bend your knees every time you catch
• Triple Deadrow
WIDE DEADLIFT • Use your Squat – there’s your power
• Feet under hips, SET Position, hands wide • Hips sit back
• Abs braced and chest lifted • Brace abs and lift chest
• Set the shoulders back and down
• Deadlift 2/2 2 BACKWARD STEP TAP WITH SINGLE-ARM
• Bar to top of the knees PLATE ROW / SQUAT WITH PLATE PRESS
• Tip from the hips LAYER 1 / LAYER 2
We have a new variation on the Single-Arm Plate
Row; this is performed with a Backward-Step
WIDE DEADROW
tap to challenge the stabilizing muscles, adding
• Bar to knees, ribs, knees and SET another layer of intensity to the workout. Set
• Elbows high and wide your participants up well with clarity by coaching
• Core strong one thing at a time. Get them moving with basic
• Squeeze shoulder blades together as you Layer 1 coaching of Timing, Targets and range
row so everyone feels successful. Coach nose over
toes target to ensure participants achieve the hip
hinge and Plate to Ribcage, along with squaring
DEADLIFT shoulders to front, to isolate the upper back.
• Hands come in, roll the shoulders At the end of the block there are 8 Squat Plate
• Keep the elbows to the rear Presses to spike the heart rate; they come in quick
so pre-cue well and motivate for full Squat range
• Keep the squeeze in the shoulder blades to finish the block strongly.
• Hips, heels, and glutes
• Push the hips back
• Drive the heels down and squeeze the glutes
• Push the bar into the thighs on the way up and
on the way down
• Squeeze shoulder blades together to open
chest as you stand
• Keep the postural muscles activated

BODYPUMP 108 © Les Mills International Ltd 2018

04. THERAPY 6:15mins
BACKWARD STEP TAP WITH SINGLE-ARM PERFORMANCE
PLATE ROW This track has great contrast with many builds in
• Grab your plate, right hand, Single-Arm Row the giant block. Don’t be tempted to over-coach;
• Set the shoulders back allow the music to drive the workout. You do this
by keeping your cues short, clear and precise
• Right leg steps back, single time
and hooking into the feel and emotion of the
• Hinge from the hips song; bring performance into your coaching that’s
• Nose over toes music, voice (tone and pace), and actions (body
• Engage the upper back muscles and square and face)! Do it your way…
your shoulders
• Chest up, brace abs INTENSITY
• Plate to ribcage The intensity in this track comes from the
• Triple Row combination of isolated and compound
• Squeeze shoulder blade into the back ribs movements. Isolation in the Single-Arm Row
patterns develops accumulating tension in the
target muscles. The compound bar work with the
SQUAT PLATE PRESS Clean & Press and Power Press, combined with
• Mid Stance the Squat with Overhead Plate Press, spikes the
• Plate to collarbones – Squat Press heart rate.
• 8 reps
• Hips back and down PUMP FACT
• Butt just above knee-line Keeping the nose over the toes in the Single-Arm
• Chest up, abs braced Plate Row with Backward Tap requires extra input
from the glutes and hamstrings. This position
moves our center of gravity forward of our base
3 BACKWARD STEP TAP WITH SINGLE-ARM of support. This means the muscles at the back of
PLATE ROW / SQUAT PLATE PRESS the body have to contract extra hard to maintain
LAYER 2 / LAYER 3 our position.
Layer 2 coaching focuses improve participants’
Execution of the movements and manipulate the
intensity of their workout. Single-arm plate work
is a great way to focus on the scapula retractor
muscles on each side of the body. The key to
isolating these muscles is setting up a stable trunk
position. This is achieved by hinging forward from
the hips with the chest lifted and squaring the
shoulders. Use a mix of Layer 2 and 3 Intensity
and Motivational cues to maximize results.
Positive motivators push people to keep working
hard by using praise and encouragement, while
challenging cues demand that they step up and
give just a little bit more. Using the music can
help to motivate everyone to give their best and
allows you to show your love of the workout. How
will you keep everyone in the zone until the end?
• Plate in the left hand, Single-Arm Row
• This round, let’s focus more on the posture
• Nose over toes
• Weight in the front heel and squeeze right
glute when you stand
• Keep the shoulder blade squeeze on
• Let’s finish off the back
• Step back and stay back
• Bring the plate to the ribs
• Great posture everyone
• Mid Stance – 8 Squats
Acknowledge your new participants and let them
• Stretch through the shoulders know they can leave now if they choose to.
BODYPUMP 108 © Les Mills International Ltd 2018