SHOULDERS

Question 1

T-RAISE / REAR DELTOID RAISE

Answer 1

Position Set-up
* SET Position
* Tip forward from the hips
* Body leans on a 45-degree angle
* Chest lifted, 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
* Plates stop under shoulder line
* Strong hip hinge forward

Italics annotate cues derived from Track-specifc notes

Question 2

STANDING COBRA

Answer 2

Position Set-up
* SET Position
* Brace abs, lift chest
* Palms forward
Execution Set-up
* Tip forward from the hip
* Arms lift backwards to 45-degree angle
* Keep the chest lifted and squeeze shoulder blades together
* Abs braced tightly
* Chest lifted

Italics annotate cues derived from Track-specifc notes

Question 3

MAC RAISE

Answer 3

Position Set-up
* SET Position
* Chest lifted, abs braced
* Chin tucked in
Execution Set-up
* Plates no higher than shoulders
* Rotate from the center of the chest
* Keep the shoulders away from your ears
* Keep the hips square to the front
* Bend knees & brace abs

Italics annotate cues derived from Track-specifc notes

Question 4

LU RAISE

Answer 4

Position Set-up
* SET Position
* Chest lifted, abs braced
* Chin tucked in
Execution Set-up
* Plates stop above shoulders at the top
* Turn the plates as you come past the shoulder line
* Keep the elbows bent as you circle
* Chest lifted, abs braced