Shoulders Track

Question 1

T-RAISE / COBRA RAISE

Answer 1

• SET POSITION
• Hips hinge forward
• Plates stop just under the shoulder line
• Squeeze shoulder blades together
• Keep the chin tucked in and the back of the neck long
• Eye gaze about 3 feet (1 meter) out in front
• Lead with the elbows

Italic text signifies cues sourced from Glossary

Question 2

COBRA RAISE

Answer 2

• Arms lift to 45-degree angle

Same cues as T-RAISE except for this one

Italic text signifies cues sourced from Glossary

Question 3

SIDE RAISE

Answer 3

• Elbows 90 degrees
• Stop at shoulder line
• Keep the elbows under the shoulder line
• Brace the core
• Light pinch between shoulder blades
• Brace the abs to square hips and keep the chest lifted
• Lead the movement with the elbows

Italic text signifies cues sourced from Glossary

Question 4

SIDE ROTATOR RAISE

Answer 4

• Elbows lift to the side, stopping just under shoulder height
• Rotate shoulders to open the arms

Same cues as Side Raise except for these

Italic text signifies cues sourced from Glossary

Question 5

UPRIGHT ROW

Answer 5

• SET Position
• Brace core, lift chest
• Bar to lower chest
• Elbows wide
• Light pinch between shoulder blades
• Elbows above the bar
• Keep bar close to body

Italic text signifies cues sourced from Glossary

Question 6

STANDING SHOULDER OVERHEAD PRESS

Answer 6

• From chin to ceiling
• Elbows forward on the press
• Brace abs, chest lifted
• Keep the elbows soft and slightly forward at the top
• Brace the abs as the bar moves above your head

Italic text signifies cues sourced from Glossary

Question 7

WIDE ROW

Answer 7

• Target knees to ribs
• Elbows high
• Chest lifted, abs braced
• Tip forward from the hips, keeping the chest lifted
• Chin tucked in
• Bar to the knees
• Bar into the ribs
• Squeeze between the shoulder blades

Italic text signifies cues sourced from Glossary