Bodypump 96 Choreography Notes Pdf ((better)) May 2026

The Legend of "The Catch"

If you talk to instructors or long-time participants about Bodypump 96, the conversation almost always starts and ends with Track 2 (Squats).

Most Bodypump releases use the Squat track to establish a rhythm and warm up the legs. Bodypump 96, however, introduced a piece of choreography that became instantly infamous: The Catch. bodypump 96 choreography notes pdf

• The Move: After a set of regular squats, the choreography calls for a "Bottom Half" repetition. This involves squatting down, rising only halfway up, dropping back down, and then standing up fully.
• Why it matters: In the choreography notes for BP96, this was emphasized as a time-under-tension technique. It caught many people off guard because it broke the standard "4/4" timing that Les Mills programs usually rigidly follow. It forced participants to slow down and control the weight, making the track significantly harder than the music's tempo suggested.

Track 2: Chest

Music: "Rise" by The Glitch Mob, Mako, The Word Alive Duration: 4:45 Setup: 1 heavy plate + 1 medium plate (or 2 large plates total). Decline bench (or head down). Timing: The Legend of "The Catch" If you talk

• Warmup (48c): Slow presses.
• Track Structure: 4x Back presses (elbows wide) -> 4x Close grip -> 16x Alternating.
• Peak Holds: Two sets of 8-second isometric holds at extension.

Coaching Cues:

• "Drive through your triceps on the close grip."
• "Do not arch your lower back—ribs down."

Back (Track 4): Wide Grip Dominance

Rows are almost exclusively wide grip, with one surprising addition: a single-arm row section (four sets per side) mid-track – the first time since BP 89. This fixes strength imbalances but requires quick transitions. The Move: After a set of regular squats,

Key Choreography Highlights from BP96

From archived instructor discussions, BODYPUMP 96 was noted for:

• A squat track with extended static holds (16 counts down, 4 up) – demanding muscular endurance.
• Chest track combining fast push-ups on the bar and slow barbell presses.
• Back track with a “clean and press” sequence repeated 3 times, requiring coordination.
• Lunge track that eliminated the “recovery” step – staying in the lunge position throughout.
• Core track focused on plank variations rather than traditional crunches.