At rep 7 of the full range, hold for 4 seconds. That hold is the secret sauce of BP87.
: Internalize the "light weight, high reps" philosophy to coach participants on maintaining form through fatigue. bodypump 87 choreography notes pdf
The BodyPump 87 release, launched in October 2013, is a hallmark of the Les Mills barbell program, known for its high-energy playlist and focus on the "Rep Effect". This fitness method utilizes high repetitions with low to moderate weights to exhaust muscles and create lean body mass. Choreography and Tracklist Structure At rep 7 of the full range, hold for 4 seconds