Technical models must know

Question 1

Squat

Answer 1

• Breath in and hold breath until back at top (intra-abdominal pressure)
• Simultaneous triple flexion
• Neutral spine
• Knees tracking toes
• Weight through mid foot to heal at the bottom, feet flat throughout
• Simultaneous triple extension

Question 2

Lunge

Answer 2

• Breath in and hold breath until back at top (intra-abdominal pressure)
• Neutral spine
• 90/90 degree position
• Knee tracking toes
• Weight through front heel

Question 3

Supine/Inverse row

Answer 3

• Breath in and hold breath until back at top (intra-abdominal pressure)
• Neutral spine
• Scapula retracted and depressed
• Pulling to mid-chest, hands above shoulders

Question 4

Press up

Answer 4

• Breath in and hold breath until back at top (intra-abdominal pressure)
• Neutral spine
• Pressing, full range hands under shoulders
• 45 degree shoulder abduction
• Scapula retracted and depressed

Question 5

Plank

Answer 5

• Breathing throughout
• Neutral spine
• Scapula retracted and depressed

Question 6

Hinge

Answer 6

• Breath in and hold until back at top (intra-abdominal pressure)
• Slight bend in knees
• Neutral spine
• Weight sent backwards, feet flat
• Bum&hips back