97 Choreography Notes Pdf ((link)): Bodypump

BodyPump 97 is often remembered by instructors as an "epic" release that leans heavily into musicality and high-repetition endurance. Filmed in Sweden, it stands out for its high-energy vibe and a tracklist that ranges from hard rock to electronic dance music. Key Choreography Highlights

The choreography in Release 97 focuses on isolation and high-volume power training.

The Power Peak (Back Track): This track features a grueling sequence of 8 Clean & Presses in a row. Instructors are advised to offer newcomers the option of four single deadrows instead to maintain safety.

The Shoulder Sting: Track 8 is designed for maximum "sting," utilizing a combination of rear deltoid flies, military presses, push presses, and a finale of max push-ups. bodypump 97 choreography notes pdf

Functional Focus: The workout emphasizes glute activation and vertical drive, specifically in the Squat, Back, and Lunge tracks, to improve athletic performance in activities like jumping.

Traditional Triceps: After several releases of varied movements, Track 5 returns to "good old-fashioned" tricep training with heavy use of barbell extensions (skull-crushers) and tricep pushups. Full Tracklist & Musical Vibe

The music in BodyPump 97 is curated to drive the intensity of each muscle group. Song Title Scars Ryan Tedder Derp Bassjackers & MAKJ Generation Day Dark Skies Waiting For Love We Don't Run How Deep Is Your Love (Remix) Calvin Harris Bumble Bee Zedd & Botnek Young & Stupid Travis Mills feat. T.I. Purple Instructor Insights from the Notes BodyPump 97 is often remembered by instructors as

According to the choreography notes, a major objective for this release is bringing the music to life through "musicality and feel" rather than just aggressive coaching.

Squat Strategy: The squat track uses three stances—mid, wide, and wider—to "shock" the quads and glutes.

Coaching Style: For tracks like Biceps (Bon Jovi) and Triceps (Avicii), the notes suggest keeping coaching "light and fun" to match the upbeat nature of the songs, rather than being overly intense. Progression & Class Variations

Technical Precision: The notes emphasize locking down basic timing and range first, as the training effect relies on the tension created by the music's specific rhythm.

Progression & Class Variations

Beginner: Reduce load, increase tempo control, more rest (12–16 rep range).
Intermediate: Standard loads, full sequences as above.
Advanced: Heavier working sets, add drop sets or isometric holds, shorter rests.

Track 2: Squats (The "Power Track")

Set structure: 4 rounds. Round 1: 64 counts (Full range). Round 2: 32 counts (Bottom-half pulses). Round 3: 32 counts (Top-half static hold). Round 4: 64 counts fast singles.
Cue: "Chest up, weight in heels. On the pulses—no bouncing, keep the tension."
Breakdown: The music drops at 1:20. Do not add plates until the second verse.

Why BodyPump 97 Stands Out in the Series

Before we dive into the PDF-style notes, let’s look at the signature of BP97. Unlike releases that rely on complex step patterns, BP97 focuses on tempo manipulation and time-under-tension.

The Music: High-energy EDM and rock remixes.
The Challenge: The squat track features a 4-second negative count (eccentric phase), which is significantly slower than the standard 2-2 count.
The Finish: A core track that reintroduces the "hip drop" static hold.

If you are looking for a BodyPump 97 choreography notes PDF summary, here is the track listing you need to memorize:

Track 1: Warm-Up (The Strokes – "Bad Decisions" vibe)
Track 2: Squats (Dirty Vegas – "Days Go By" remix)
Track 3: Chest (The Wombats – "Greek Tragedy")
Track 4: Back (Oliver Heldens – "Fire in My Soul")
Track 5: Triceps (Halsey – "Without Me")
Track 6: Biceps (Imagine Dragons – "Natural")
Track 7: Lunges (Ava Max – "Sweet but Psycho")
Track 8: Shoulders (Zedd & Katy Perry – "365")
Track 9: Core (Freya Ridings – "Castles")