Focus

“Our thoughts create our reality –

where we put our focus is where we tend to go.”

Peter McWilliams

Well it’s been closer to 6 weeks since my last blog, and the primary reason for that has been my absolute and total focus on the upcoming PDM. The start of August was very quiet for me instructing-wise, as I had to get the majority of my classes covered thanks to a major project we were completing at my real job (business analyst at Standard Bank), which meant some post midnight finishes during the week, and plenty of weekends in the office. With the project now complete, I have spent the rest of August and beginning of this month, getting back to my regular classes, picking up as many additional classes as possible, squeezing in personal workouts around all that, and in general – training the house down! I am physically ready for the demands of the Professional Development Module, and I will spend the next 2 weeks preparing myself mentally for the challenges of the weekend. Also this month (September 6th) I attended the Super Quarterly Workshop, in Crawley (of all places), to check out the new releases – BodyPump 71, RPM 44 and BodyBalance 46.

Here is an update of the personal goals I set in my last blog.
1) Team teaches with other UK trainers are coming! I’m looking to launch the new music with some other instructors, but unfortunately due to the postal strike in London I am still waiting for my music! This will be a good last minute practice before the PDM.
2) I sent a facebook message to Steve Renata (one of the original BODYPUMP trainers). Received a very supportive response, wishing me luck for the PDM and offered to put a good word in for me with Shaun Egan (UK Head Trainer) when it comes to selection on the UK team.
3) Voice coaching series will be done next Sunday, I have allocated some time in my busy schedule for this.
4) No caffeine – this has been very difficult with my workload in the office (a lot harder to give up than alcohol!) And I have to be honest, I haven’t achieved this goal.
5) No alcohol – has been a breeze (I have never been a heavy drinker anyway), but I may have to make one small exception next Saturday morning at 5am, my Aussie Rules team – St Kilda, will be playing in their first AFL Grand Final since 1966!! I’m still toying with the crazy idea of flying back to Melbourne for the weekend, but can’t quite justify that move. A small celebratory drink may be in order if the boys get up!
In summary there, I still have a fair bit of preparation to do before the PDM, but I’m confident I will be ready come October 3rd.


My best class this month was a Wednesday morning 7am class I covered at Nuffield City. It’s a bit of an honour to even get a class in this club as the majority of the instructors are national trainers, and rarely give up their classes. The class was absolutely packed! Which I can never understand – I’m getting paid to be there, yet these 50-odd people all got out of bed in the early hours by their own will. It was the best energy I’ve felt from a class in a long time, they all gave 110 percent, and I in turn fed off that vibe… Cracking class!

Highlight of the month came at the Super Quarterly when I had a brief chat with BodyPump and RPM programme director / head choreographer – Glenn Ostergaard. He happened to sit down next to me during a lunch break so I took the opportunity to say a quick hello. The day itself was a great experience, and I put plenty of faces to names, text messages and facebook cover requests!


My current schedule of permanent classes is:
Monday 630pm BODYPUMP @ Covent Garden Soho Gyms
Thursday 600pm RPM @ Covent Garden Nuffield Health
Friday 700am RPM @ Fulham David Lloyds
Saturday 1130am BODYPUMP @ Walworth Road Fitness First


Those that know me know that I’m a bit of a sports supplement freak. My current consumption list, whilst gearing up (so-to-speak) for the PDM includes; protein powder, fish oils, multi vitamins, bcaa’s, zma, glucosamine, spirulina, echinacea, thermogenics, tribulus, ginkgo biloba, no-xplode and valerian! So what does it all mean?? Well I thought I’d start with an old favourite; one that I hadn’t trained on in more than 18 months, but I’m back on to give me a boost in energy levels before the PDM – Bulgarian Tribulus.

The herb tribulus terrestris has been hailed as one of the major reasons East European strength and speed athletes excelled during the 70’s and 80’s. Its active ingredient, protodioscin, is believed to encourage testosterone production to some extent. While the herb grows all over the world, the Bulgarian harvest is reckoned to be the real deal. Studies have shown a better than 50% increase in testosterone levels when taking the tribulus terrestris herb. Tribulus exerts its testosterone elevating effect through the increase in luteinizing hormone (LH). LH is responsible for "telling" your body to produce testosterone. One interesting fact: Steroids suppress LH, thus reducing and sometimes shutting down your body's production of testosterone.

There are obvious “upsides” to increasing testosterone – I was first introduced to the supplement by an old flatmate, who at the time was the nutrition consultant for the New Zealand kayaking team before the Athens Olympics, he said to me, and I quote, “it will put more lead in your pencil”… that it does. But the main reason I take the supplement is to increase energy levels, and strength in the gym – that it also does, very well.

It’s been a long blog today, but here’s one final note for anyone interested. A site I’ve been curiously perusing over the past week or so, called www.crossfit.com. It’s a new training sensation sweeping the world, derived from training methods used in power lifting and gymnastics. The workouts look intense, and I’m keen to take up the challenge, but will avoid temptation for the next couple of weeks to side-step the potential for injury; as founder Greg Glassman warns – it’s no exaggeration to say that the training routines could even kill you! Very interesting tips on nutrition under the “Start Here!” tab, so check it out.

We’ll chat again after the PDM… Wish me luck!

Kia kaha, be strong.

Will RPM Give Me Bigger Thighs???

“Strength does not come from physical capacity. It comes from an indomitable will.” – Mahatma Gandhi

This month has seen my successful return from injury, and the quote above sums up the mind frame I have been in. I’m a little late to post this month, as the last day of the month I was having a boogie to Tiesto at Victoria Park in London! He played all the BODYPUMP and RPM classics – Love Comes Again, In The Dark, Everything, and my personal favourite Adagio For Strings. This blog has unintentionally been written with a bias towards RPM, but I’m sure Pump will have its day in the sun again… Speaking of which, I am off to Spain tomorrow for a well earned 4 day weekend (just thought I’d slip that in).

I’m in countdown mode for the Professional Development Module now. Here are my goals for the next 8 weeks in the lead up to it.

1) Organise team teaches with members of the UK trainer team – Arnaud (he’s on the French team actually) for BODYPUMP, Vanessa (just back from NZ filming the latest BODYSTEP DVD) for BODYPUMP & Giles for RPM.

2) Send a facebook message to Steve Renata – he is one of the original BODYPUMP gods. He trained me initially, and if I let him know of my plans this year, he may have some valuable advice.

3) Complete the voice coaching series I have sitting on my lap top. I was gifted this by a speech therapist who attended my classes, last year, so I really must complete this to gain anything before the PDM.

4) No caffeine from when I return from Spain next week.

5) No alcohol through September (this will be particularly challenging as my AFL team – St Kilda, is likely to be playing in the grand final the week before the PDM!) Sacrifices…

My best class this month was, without a doubt, my first class back from serious injury! The physio told me I would be out for 4-6 weeks, well just 16 days later; I was back on the bike ;-) I eased my way into the first 3 tracks, but by the time I hit intervals, I was cranking a big gear, with enough energy to go all day! It was a real moment where I knew where my passion lies – in the Les Mills group fitness programmes.

I’m thinking outside the box a little for my most memorable moment of the month. But there’s a point that gives me chills occasionally in an RPM class – I’ll paint the picture for you. Track 6, you’re half spent, but feeling strangely comfortable and familiar on the bike. Legs are peaking, but upper body so relaxed you feel like you could close your eyes and go to sleep. Everyone is so ‘in the zone’ that the instructor doesn’t need to speak – when the music builds, you do. UV lights are searching for white in the darkness; a dim light points to the stage. And here’s the moment – you look down for a split second, and blink, as a drop of sweat runs off the tip of your nose. The beams of light in the room suspend the droplet, and time stands still for an instant as the liquid bead parachutes into the darkness…

I am back in action! My current schedule of permanent classes is:

Monday 630pm BODYPUMP @ Covent Garden Soho Gyms

Thursday 600pm RPM @ Covent Garden Nuffield Health

Friday 700am RPM @ Fulham David Lloyds

Saturday 1130am BODYPUMP @ Walworth Road Fitness First

I love RPM, but I’m worried if I keep attending your classes, and increase my resistance, my thighs and butt will get bigger!

This has to be the most common concern I hear from (female) participants, so I thought it was worth doing a bit of investigation, and attempting to set the record straight. Here is a summary of forum posts from Les Mills instructors around the world, and a couple of other websites I discovered on the topic.

First things first, you shouldn’t compromise your ride by losing the resistance altogether. This leads to bouncing around on the saddle (which will only emphasize those jiggly bits you’re so worried about, haha). But seriously, a working level of resistance is optimal, as you want to maintain control over your body as you build pace. With no resistance, you are more likely to injure yourself, as your stabilizers go into overdrive, just to fight the speed wobbles.

Nutrition is a big factor to consider. We could write a thesis on sports nutrition, but the simple equation for bulking up is energy in is greater than energy out, and vice versa for slimming. If our appetites increase from increased training demands, it’s important that we fuel our bodies with the right types of foods (see my previous blog with Paleolithic diet references if you are interested).

High repetition exercises do not encourage muscle growth! On a personal note (and yes, I know, I am a boy) but if I am instructing more RPM classes, my legs become noticeably leaner. The only time they bulk up is when I’m leg pressing 360kg for 3 sets of 6 reps in the gym!

And last but not least, after any form of exercise, take the time to stretch after the class. Particularly with RPM, our hip flexors can become tight; this is exaggerated if we sit a lot in our day jobs. If you have the time, check out a BODYBALANCE class at your local club!

If you’re still not convinced, take a look at one of RPM’s legends – Sarah Ostergaard, she also rides professionally in New Zealand. I definitely wouldn’t call those “thunder thighs”, so girls, get on your bikes!!

Kia kaha, be strong.

Latest Release - RPM 44

RPM 44 is hot, fast and is guaranteed to leave you gasping for air! There are two important things to note in RPM 44 – when you find the beat of the music in the racing and aero-racing positions, slide hips slightly forward in the scale as this will allow you to go faster. When the resistance gets heavier, do the opposite and sit back in the saddle. RPM 44 is balanced slightly differently to previous releases – Tracks 4 and 6 are a little more intense so to balance it out, Tracks 5 and 7 are a little more fun.

Seal’s The Right Life eases you into the workout as you gradually build up speed before picking up the heart rate with three pace speed phases and two climbs in Track 2!

You’ll be sliding back into the seat to tackle the Seated Climbs in Track 3 and you won’t be able to resist singing along to Show Me Heaven during the Standing Climb. There are four hills to climb so you’ll peak your heart-rate four times!

Watch for the three sprints in Track 4 and remember to slide forward on the saddle when you race on the beat.

Matchbox Twenty’s How Far We’ve Come will help you through the five blocks of work in Track 5.

In Track 6 there are three accelerations to find the beat of the music – this track is tough so beware!

Scooter vs. Status Quo in Track 7 – this track is awesome and the music will motivate you through the steepest of the mountains.

Latest Release - BODYPUMP 71

BODYPUMP 71 is all about teaching from the heart, not from the head. The exercises are easy to coach, giving you the freedom to focus on connecting your participants to the magic of the workout and the music.

The release focuses on two kinds of training — strength work in tracks 3, 5, 6 and 8, and cardio dynamite in tracks 2, 4 and 7.

Warm-up to the captivating, warm voice of James Sampson, a singer and BODYPUMP instructor living in Denmark. Magnetized is his original song.

The Squat Track is a killer! Sing along to the Summer of 69 cover but be prepared for huge blocks of Singles and Bottom Halves. Most of the work is done in a wide stance, which allows you to go lower. Oh yeah!

Pace yourself in the Chest Track. In Right Round, Flo Rida and Kesha will inspire you to go all the way down in four identical sets of work without recovery. A set of Push-ups at the end will finish you off.

Push yourself in the hugely energetic and athletic Back Track! Four Clean and Presses in a row are followed by Triple Rows. When Love Becomes a Lie - Liz Kay.

Eskimo Joe will take you through the Triceps Track with Black Fingernails, Red Wine. Be prepared for a Bottom Halves challenge!

The Biceps Track is straight-forward, allowing you to just relax and really feel the music.What I've Done - Linkin Park.

Then find out how low you can go in the Lunge Track, where cardio meets butt. Doesn’t Matter - Hypasonic vs. Jorg Schmid.

Unleash your strength in the Shoulders Track. Go harder and heavier as we attack the shoulders from three different directions – back, side and front. Operation Blade 2009 - Public Domain = Bass in the place London!!

Also, Circus - Britney Spears and Sober - P!nk

Thus bringing the BODYP!NK collection to 8 so far:

Squats - Get This Party Started (69) & It's All Your Fault (70)

Chest - I'm Not Dead (61)

Triceps - Get This Party Started (42), Who Knew (60) & Cuz I Can (67)

Biceps - So What (69)

Cooldown - Sober (71)

Obstacles

“Every obstacle presents an opportunity to improve our condition”.

It has been a challenging month, to say the least; but those challenges have presented me with opportunities, which in hindsight, in a strange way, I am almost grateful to have been injured in the first place. To recount, mid-month I suffered a bad grade 2 tear of my right hamstring. It was little consolation that it occurred whilst scoring the match winning try for Standard Bank’s mixed touch rugby team’s playoff game. And even more disappointing that I had to sit out the men’s final I was due to play in later in the evening, which probably cost my team the game… Not because of my superior touch rugby skills (jokes); more to the point having an extra substitute in a fast-paced, close final. (We lost by a single try in extra time, as scores were level at full-time). And probably the greatest disappointment being, having waited so long for the new Les Mills music to arrive in London (BODYPUMP #70 and RPM #43), it finally turned up on my doorstep the day I blew my hammy! So I won’t have the opportunity to launch for another few weeks. But with all those emotions dealt with, it was time to search for some positives.

As you will know from my last blog, my main goal this year is to complete the Professional Development Module in the first weekend of October. Therefore, my first priority was to see a physio, assess the damage, and begin the road to recovery and achieving my goals. I can thoroughly recommend to anyone in London who needs to see a physio, head to Physio 6 in Fulham! The team there has been incredible, very knowledgeable, and in short, this is where I have found the positives this month. After 4 days on crutches, and severe bruising down the back of my leg (my first bruise in my life! - to indicate the level of damage I managed to inflict), I began my rehab sessions. Physio 6 isn’t so much about hands on massage, etc to heal; but more about looking at the biomechanics of your body, alignment, and education to avoid a recurrence of the injury. As I said earlier, this knowledge could not have come at a better time! To analyse my movements, and realise that I have conditioned my body to 10years of BODYPUMP and 4years of RPM, and to see my weaknesses in any lateral movements was invaluable. In hindsight, I was an injury waiting to happen, especially with my history of lower back problems, so I have relished the opportunity to learn from the experts at Physio 6, and seek to strengthen my weaknesses over the coming months in preparation for the PDM in October.

I have taken two further steps towards my goals this month; I have committed to the PDM by registering this week, so I have a definite timeframe to work towards with my recovery; also in order to give my body the best possible chance to recover quickly, I have returned to my manipulated paleolithic diet.

Although it’s not ideal to be injured, and it’s meant a step back from instructing this month, it has been a fantastic time for reflection (something rare in the fast pace of London), and there have been some long term positives to come out of the month.

My best class this month would be a Sunday morning Spin class I took at Borough Soho Gyms. I know this is a Les Mills blog, so it’s not ideal to be discussing freestyle classes… But I do see these classes as an opportunity to ultimately improve my instructing skills in RPM classes. The class went off! And I pushed myself so hard physically that I nearly threw up (just in case you ever wondered whether instructors push themselves hard on stage). Although the class was freestyle, I formatted it similarly to an RPM class, with some tracks fitting so well I will make some song suggestions on the Les Mills website; in particular, the Ferry Corsten remix of Kosheen – Catch, as a track 6 – Speed Work track.

My memorable moment for the month was at one of my favourite instructing spots – a Tuesday night RPM class at Putney Virgin Active. The class turned into karaoke Tuesday! It was a challenge for me, as the mic wasn’t working, so it was one of my patented – talk as much as I can between tracks, and then instruct the class in sign language during the tracks - classes. The class decided to make the most of a tough situation and began singing together from track 3 – I’m a True Believer! Great way to raise energy levels, and we all kicked on to a fantastic class J

I hope to be instructing RPM again from the 2^nd week of July, and BODYPUMP from the 4^th week; when I’m back, my current schedule of permanent classes will be:

Monday 630pm BODYPUMP @ Covent Garden Soho Gyms

Tuesday 700am RPM @ Fulham David Lloyds

Tuesday 745am Ab Blast @ Fulham David Lloyds

Thursday 600pm RPM @ Covent Garden Nuffield Health

Saturday 1130am BODYPUMP @ Walworth Road Fitness First

Saturday 1230pm Ab Blast @ Walworth Road Fitness First

Finally, for those interested in learning about my nutrition for the next few months, here are some details on my manipulated paleolithic diet. I say manipulated, because a strict palaeolithic diet contains no dairy whatsoever, and no grains either. This is not practical with the intense workload I put my body under, so I do eat light cottage cheese and natural yogurt (for dairy), and stick to wholegrain pasta and rye bread (to increase my carbohydrate intake). The main things to take out of the concept are avoiding unnecessary additives in processed food; avoiding alcohol until my PDM in October; and eating at specific times during the day to ensure my body is fueled and ready for action!

6:30am – 1 cup wholegrain oats (cooked with water), 1 scoop of protein powder, 1 handful of berries (strawberries, raspberries or blueberries).

8:30am – 2 slices of rye toast, with avocado or light cottage cheese.

10:30am – 1 banana.

11:30am – protein shake.

12:30pm – 200g of chicken breast or tuna, with sweet potato or brown rice or wholegrain pasta, and green veges (e.g. broccoli).

4:30pm – 2 slices of rye bread, with natural peanut butter.

7:00pm – 300g of chicken breast or lean red meat steak or salmon, with green veges or salad.

9:00pm – ½ cup of natural yogurt, with a handful of berries.

10:00pm – protein shake.

Throughout the day, I drink 3L of water, no variations on this, this is important.

On top of this diet, I also currently supplement with multi vitamins and b vitamins for general health, fish oils and gingko biloba for mental alertness to combat the effects of operating on a low carb diet, and glucosamine for looking after my joints.

If you are interested in learning more about the pros and cons of the paleolithic diet, there is an excellent website www.paleodiet.com with links to every possible aspect of the diet. You may want to take the next month off work if you want to read all the detail! A tremendously informative page.

I feel like it’s been a bit me me me this month, which of course is NOT the essence of GROUP fitness! I’d like to provide some education for participants through this blog, and in the process maybe denounce a few group fitness myths. So stay tuned next month and I will start by providing some research on one of the most common questions I get from female participants – “Will RPM make my thighs bigger?” Until then…

Kia kaha, be strong.

Opportunities

“Opportunities are never lost; someone will take the ones you miss”

So I’m two months into my London life so far, and I think it’s fair to say that I have grabbed every opportunity that has come my way in group fitness! From being called up to cover a triple in Camden the day I arrived, to whipping out my CD and finding the mic at Baker Street when an instructor didn’t show to a class I was participating in, I’ve been seizing opportunities left right and centre in the quest to become an established instructor in a new city.

My best class this month would have to be a 2 hour RPM I rode at Bloomsbury Fitness First to raise money for the British Heart Foundation. I think I managed people’s expectations of the ride well, and had quite a few members who were adamant at the beginning that they wouldn’t last the full 2 hours, actually stay for the duration! So a real sense of achievement for many in that class, and of course it was a great cause. For me personally, it probably wasn’t a good idea to ride 4 other RPM classes that morning and lunchtime, haha, I estimated that I rode 180km worth of classes that day – I should have swum 4km and run a marathon then I could tick the iron man off my list ;-) One day!

Favourite play list for the month was the special class I selected to honour the Chiefs (Hamilton based NZ rugby team) playing in their first ever Super 14 grand final! Playing “We Are The Champions” for the cooldown was, in hindsight, a little presumptuous, as the Bulls destroyed us in the final 61-17. Here is the full playlist:

Warm Up - One Step Away - DJ Jurgen (51)

Squats - Walk On Water - Milk Inc. (61)

Chest - Breakaway - Inaya Day (65)

Back - Never Surrender - 2 Unlimited (43)

Triceps - Hungry - INXS (64)

Biceps - Eye Of The Tiger - Heart Attack (42)

Lunges - Love (Rugby) Is A Battlefield - Rochelle (48)

Shoulders - War Machine - Techno Boy (52)

Abs - Stronger - Kanye West (65)

Cooldown - We Are The Champions - Robbie Williams (40)

Having instructed at many different and new clubs this month has brought some interesting and memorable moments, perhaps the most outstanding was the first class I instructed at Walworth Road Fitness First. I was a little nervous, as you always are at a new club (sssh, don’t tell anyone). Not sure what the members would make of my music selection, whether they would laugh at my jokes, if they would be able to understand my hybrid Kiwi-Aussie accent, and so forth. Well before I even had a chance to introduce myself, a larger than life Afro-English woman, with a smile to light up the room, approached me and said her daughter usually comes to these classes but was away this week; and then she asked if I had a girlfriend! To which I quipped back “Well that’s a little forward. How do you know I don’t have a boyfriend?” We both burst into laughter, and that has really set the tone of that class, it’s my new favourite!

My current schedule of permanent classes is:

Monday - 630pm - BODYPUMP @ Covent Garden Soho Gyms

Tuesday - 700am - RPM @ Fulham David Lloyds

Tuesday - 745am - Ab Blast @ Fulham David Lloyds

Thursday - 600pm - RPM @ Covent Garden Nuffield Health

Saturday - 1130am - BODYPUMP @ Walworth Road Fitness First

Saturday - 1230pm - Ab Blast @ Walworth Road Fitness First

My main goal for the remainder of the year is to attend the next Professional Development Module (September or October, as I missed the cut off for the July module). Once I have completed that, I will take the necessary steps from there to become part of the UK national presenting team! I will keep you updated on my progress.

Also, and I have literally been saying this since I was 16, I have to do my BODYBALANCE training this year! It’s time I started looking after my body, instead of constantly punishing it with BODYPUMP and RPM.

On a final note, the biggest challenge I have faced this month… Having to wait for the new music!!! Seeing facebook updates, and pics from fellow instructors launching the new music in NZ and Oz is absolute torture! Even Fernie will be launching in Singapore before we even have the workshops in London. I continue to wait (not so) patiently.

Kia kaha, be strong.

Latest Release - RPM 43

Pace and push – or speed and resistance management – are the main focuses of RPM 43. You’ll be introduced to the concept of base resistance versus working resistance and in Tracks 2, 4 and 6 you’ll be managing your resistance to help you stay on the beat for longer. This, combined with some awesome new music, will really get that heart racing!

You’re eased into the workout with Ne-Yo’s Closer. Take the time to set up the correct cycling position and become familiar with the base and working resistance.

Your heart rate will lift in Track 2 with the two one-minute intervals. Katy Perry’s Hot n Cold will have you singing along before the hard work hits in Track 3. The Killers’ Spaceman will help you through the three short, steep phases which are followed by one power effort.

Snow Patrol’s Take Back The City is a great track to catch your breath to during the cruisy climbs but get ready to push yourself in the sprints.

The Prodigy are in the house driving Track 5 – a big song, big sound and intense interval training track. There are four efforts on the flats in the hardest gear which will have you gasping for air.

You get the chance to flush your legs and recover in Track 6 – but don’t get too comfortable as there are two big, one-minute speed work-efforts.

The key to surviving Track 7 is to manage your intensity wisely. Go big but pace yourself as you’ll need to put in a huge effort to make it to the top. Two short 30-second efforts are followed by two 90-second strength endurance phases.

Your hard work is rewarded with a ride home to Broken Strings – James Morrison’s beautiful hit featuring Nelly Furtado.

Latest Release - BODYPUMP 70

The key focus of BODYPUMP 70 is perfect timing. This means your body spends more time under tension and this will get you in shape fast! The music in this release really ‘goes off’ – keep an ear out for beats you’ve never heard before in BODYPUMP.

Game on in the Squat Track! Challenge yourself with more resistance. Don’t be fooled by the slow start and the Pop-Rock nature of the track – the back half bites hard with four sets of Singles and Bottom Halves back-to-back to finish!

Go a little bit heavier in the Chest Track – Infinity 2008 is awesome and builds anticipation before you pump it! The new tempo means your muscles will be under tension for the maximum amount of time.

True Believer will inspire you to give it all you’ve got in the Back Track, before Christina Aguilera’s Keeps Getting Better drives you through the Triceps Track. You don’t need your bar but get ready to feel the burn in the Pushups and Kickbacks!

Rock through the Biceps Track with Nickelback’s Gotta Be Somebody where Singles are the name of the game.

Take a deep breath before the Lunge Track. Sash! is back for this endurance track that is VERY intense and includes Lunges and Squats with a heavy weight. Ouch!

Another classic Rock track is in the house with Thunderstruck motivating you through the Shoulders Track.

There’s a new move in the Abdominals Track – the Rotator Plank. Kanye West’s Love Lockdown is unlike any Abs Track – get ready for a dark, dim, sexy beat!