CORE

Question 1

SHOOT OUT

Answer 1

Position Set-up
* Knees over hips
* Shoulders off the floor (into crunch position)
Execution Set-up
* Legs extend to 45-degree angle
* Arms extend over head (biceps close to ears
* Lower back pressing down towards the floor
* Ribs to hips as you crunch in
* Brace the core to keep the lower back close towards floor

Italics annotate cues derived from Track-specifc notes

Question 2

WEIGHTED HIP BRIDGE

Answer 2

Position Set-up
* Brace abs
* Barbell over the hip crease
Executino Set-up
* Drive through heels, lift hips up
* Squeeze glutes
* Keep the core tight so the bar stays locked
* Squeeze glutes on every rep

Italics annotate cues derived from Track-specifc notes

Question 3

CROSS CRAWL

Answer 3

Position Set-up
* Knees above hips
* Abs braced
Execution Set-up
* Opposite shoulder to knee
* Twist (rotate) from the center of the chest
* Brace abs to stabilize hips and pelvis

Italics annotate cues derived from Track-specifc notes