CORE

Question 1

CROSS CRAWL

Answer 1

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

Italics annotate cues derived from Track-specifc notes

Question 2

WEIGHTED HIP BRIDGE

Answer 2

Position Set-up
* Abs braced
* Barbell over the hip crease
Execution Set-up
* Drive through heels, lift hips up
* Squeeze glutes
* Keep the core tight so bar stays locked in place

Italics annotate cues derived from Track-specifc notes

Question 3

TWISTER

Answer 3

Position Set-up
* Bar or plate over shoulders
* Knees over hips
* Brace abs to keep lower back close to floor
Execution Set-up
* Small knee drop
* Target is corner of the room
* Brace abs as you drop knees
* Anchor shoulders to the floor for stability