SHOULDERS

Question 1

T-RAISE

Answer 1

Position Set-up
* SET Position
* Tip forward from the hips
* Body leans on a 45-degree angle
* Chest up, abs braced
* Keep the chin tucked in and the back of the neck long
Execution Set-up
* Lead with the elbows
* Elbows slightly bent
* Squeeze between the shoulder blades
* Squeeze shoulder blades together

Italics annotate cues derived from Track-specifc notes

Question 2

SIDE RAISE / CORNER PRESS COMBINATION

Answer 2

Position Set-up
* Elbows at 90 degrees
* Chest up, abs braced
Execution Set-up
* Lift the elbows to just below shoulder level
* Lead the movement with the elbows on Side Raise
* Plates stop under shoulder line

Italics annotate cues derived from Track-specifc notes

Question 3

STANDING COBRA

Answer 3

Position Set-up
* SET Position
* Brace abs, lift chest
* Palms forward
Execution Set-up
* Tip from the hip
* Arms lift backwards to 45-degree angle
* Keep the chest lifted and squeeze the shoulder blades
* Abdominals on tight

Italics annotate cues derived from Track-specifc notes

Question 4

BARBELL UPRIGHT ROW

Answer 4

Posiiton Set-up
* SET Position
* Chest up, abs braced
* Slight pinch between the shoulder blades
Execution Set-up
* Lift bar up to lower chest
* Bar stops at lower chest
* Lead with elbows
* Keep bar close to body

Italics annotate cues derived from Track-specifc notes

Question 5

STANDING SHOULDER PRESS

Answer 5

Position Set-up
* SET Stance
* Chest up, abs braced
* Bar starts at chin
Execution Set-up
* Chin to ceiling
* Keep the elbows soft and slightly forward at the top
* Brace the abs as the bar moves above your head

Question 6

STANDING PUSH PRESS

Answer 6

Position Set-up
* SET Stance
* Chest up, abs braced
* Bar to collarbones
Execution Set-up
* Keep the elbows soft and slightly forward at the top
* Brace the abs as the bar moves above your head
* Catch bar at collarbones with hips back