Track 9 — Core (approx. 3–4 min)
Flexibility, muscle recovery, and heart rate reduction.
– A grunge-fueled power track perfect for pushing through heavy reps. Eye Of The Tiger – It doesn't get more classic than this for a bicep burn. – Frequently cited as one of the hardest shoulder tracks
Release 80 is often cited for its "heavy" Squat track. The choreography discourages locking the knees at the top, forcing continuous tension on the quadriceps. bodypump 80 choreography notes pdf
A comprehensive shoulder routine using plates for lateral raises and rotators, combined with barbell overhead presses and pushups to finish strong. Track 9: Core Song: Chasing The Sun – Wanted Man
Static isometric holds halfway through the movement to cut off blood flow momentarily, multiplying hyper-trophy responses.
This track features a massive rep count with sustained time-under-tension. Instructors must focus cues on maintaining a chest-up position and hitting a 90-degree angle at the knees. Track 3: Chest Song: Smells Like Teen Spirit – The Fireman Focus: Pectorals, anterior deltoids, and triceps. Track 9 — Core (approx
The Shoulders track in Release 80 is designed as a "burnout" track, moving from large muscle groups (presses) to smaller isolations (lateral raises) to exhaust the slow-twitch fibers.
Pay close attention to the "Coaching Tips" sections in the notes regarding posture (chest up, shoulders back).
This guide breaks down the tracklist, the unique choreography highlights, and the essential context for finding and using these notes safely and legally. Eye Of The Tiger – It doesn't get
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If you download a PDF from a shared instructor drive (use these ethically), do not just memorize the numbers. Use the PDF to internalize of the release.
Beginners should start with light weights (e.g., 1kg to 2.5kg plates) to master form before increasing resistance.