TRICEPS

Question 1

STANDING OVERHEAD PLATE TRICEP EXTENSION

Answer 1

Position Set-up
* SET Position
* Chest lifted, abs braced
* Hold the plate over head, elbows forward of the face
Execution Set-up
* Lower plate to base of neck
* Full extension to the top
* Elbows tucked in
* Elbows forward to keep the load in the tricep
* Bend knees and brace abs

Italics annotate cues derived from Track-specifc notes

Question 2

STANDING HALO

Answer 2

Position Set-up
* SET Position
* Chest lifted, abs braced
* Plate starts at the base of the neck
* Elbows forward of the face
Execution Set-up
* Plate moves around the head
* Elbows tucked in
* Keep the elbows forward and in
* Bend knees and brace abs

Italics annotate cues derived from Track-specifc notes

Question 3

BENCH TRICEP DIP

Answer 3

Position Set-up
* Weight in the heel of your hands
* Chest lifted
Execution Set-up
* Butt close to top of bench
* Squeeze shoulder blades together

Italics annotate cues derived from Track-specifc notes

Question 4

HIP LIFT

Answer 4

Position Set-up
* Hands on the bench by your butt, weight in the heel of your hands
* Chest up
Execution Set-up
* Squeeze butt to lift hips
* Squeeze the glutes as we open up the lift

Italics annotate cues derived from Track-specifc notes