Warm Up - Full Manual

Question 1

When can you give bent elbow lifts?

Answer 1

In addition to or instead of shoulder walks

Question 2

Which weights should students use in BELs?

Answer 2

Lighter or heavier. If you teach both SWs and BELs, tell students they may change weights in between.

Question 3

How should you demo BELs?

Answer 3

Hold arms at side, bend to 90 degrees, raise arms slowly so elbows are at shoulder height and slightly wider than shoulders. Give BELs on the beat.

Question 4

Why shouldn’t you give BELs to classes with lots of beginners?

Answer 4

Lots of counting so you can’t verbally adjuts

Question 5

What’s the fastest students can move their weights from their waist back to shoulder height in BELs?

Answer 5

Two-count

Question 6

What tempos should you use for one-inch range lifts in BELs?

Answer 6

On tempo and two counts, never use pulse unless you’re alternating

Question 7

What’s the max reps you can keep elbows at shoulder height in BELs before resetting them back down to just in front of the waist?

Answer 7

8 counts on tempo

Question 8

If you’re lifting one inch up and one inch down from shoulder height in BELs, what are the maxes and at what tempo?

Answer 8

8x on tempo, 4x at two count. Can teach 16 alternating lifts at pulse tempo.

Question 9

If you’re teaching students to lower their arms from shoulder height to halfway down in BELs, what are the maxes and at what tempo?

Answer 9

4x at two count

Question 10

If you’re teaching students to hold their elbows at shoulder height and open their elbows outwards to the sides and back in to slightly wider than shoulder width, what are the maxes and at what tempo?

Answer 10

4x

Question 11

How many can you give in BELs when arms are open to the sides of the body?

Answer 11

NONE it’s not allowed

Question 12

What are the rules in BELs for lifting weights up to shoulder height and back down to the waist?

Answer 12

Use a 2, 3, or 4 count tempo as many times as you wish

Question 13

What are the rules in BELs for lifting weights halfway up to shoulder height and back down to the waist?

Answer 13

As many times as you wish

Question 14

What are the rules in BELs for lifting weights up to shoulder height and halfway down?

Answer 14

Four times max at a two count tempo before resetting

Question 15

What are the rules in BELs for lifting weights from shoulder height up and down an inch?

Answer 15

Four times max at a two count tempo before resetting

Question 16

What are the rules in BELs for lifting weights from shoulder height up and down an inch when alternating?

Answer 16

16 times alternating at pulse tempo before resetting

Question 17

What are the tempo restrictions for U-shaped bent elbow lifts?

Answer 17

Move into a lat pull position in a two or four count tempo.

Question 18

How should you start U-shaped BELs?

Answer 18

“Arcing” down rather than opening arms outward or upward then dropping them down

Question 19

What are the rules for starting U-shaped BELs?

Answer 19

Must do at least one four-count rep

Question 20

What’s the suggested choreo for U-shaped BELs?

Answer 20

Do 4-8 full range U-shaped reps, then stop in lat pulls or stop in BELs

Question 21

What are the rules in BELs for opening arms outwards to the sides and back to slightly wider than shoulder width?

Answer 21

Four times max (WHAT TEMPO???)

Question 22

What are the rules in BELs for going from shoulder height, lowering elbows in two counts, raising up to shoulders in two counts, two counts outwards, and two counts back to shoulder width?

Answer 22

As many times as you wiFsh

Question 23

What are the rules in BELs for moving your arms in an inch and out an inch from shoulder height?

Answer 23

Eight times on tempo or four times at a two-count tempo

Question 24

What are the ruels in BELs for circling your weights from shoulder height?

Answer 24

Can do circles in either direction on tempo 8 times max before lowering elbows back down or four times at a two cuont tempo

Question 25

What kind of movement is prohibited in BELs?

Answer 25

Bending and unbending elbows

Question 26

What’s the max number of on tempo reps your elbows can be at shoulder height in BELs?

Answer 26

8

Question 27

What are the modifications for BELs?

Answer 27

Lighter or no weights

Question 28

What are the challenges for strong students in BELs?

Answer 28

Heavier weights

Question 29

Which weights should you use in medial deltoid lifts?

Answer 29

Heavier or lighter (heavier preferred)

Question 30

When can you do medial deltoid lifts?

Answer 30

After SW or BELs, but they work best combined with BELs

Question 31

What foot position can you teach medial deltoid lifts in?

Answer 31

Parallel, NOT wide second

Question 32

Where should you cue weights to be in medial deltoid lifts?

Answer 32

Between hips and shoulders

Question 33

How should you cue students to move their weights in medial deltoid lifts?

Answer 33

Lowering elbows down and inch and back up to waist height on tempo

Question 34

What are the safety restrictions for MDLs?

Answer 34

1. Do not lift elbows higher than their waist.
2. On tempo
3. Max of 8 reps for a reset
4. Max of 3 sets of 8 reps

Question 35

What is the modification for MDLs and R/LPs?

Answer 35

Lighter or no weights

Question 36

What are the requirements for the upper back exercises (rhomboid/lat pulls) being included in class?

Answer 36

You must give at least one of rhomboid, lat pulls, or biceps curls following shoulder work. You can give rhomboid or lat pulls or both. If you give one of these, shorten or eliminate biceps curls.

Question 37

What are the rules for W2 weight work?

Answer 37

1. Option to give gentle presses down for quads on tempo or pulse tempo
2. Can give large range knee bends in W2 as long as you gave 8 on tempo presses down first. Large range reps are on tempo.
3. Pulses can come before, during, or after weight work.
4. Max 30 on tempo or pulse tempo
5. When you set up this stance, pulses down are optional

Question 38

Which weights should you use in rhomboid pulls and lat pulls?

Answer 38

Heavier

Question 39

What are the safety restrictions for rhomboid pulls?

Answer 39

1. Elbows lower than shoulder height, halfway in height between hips and shoulders.
2. Small, controlled movements
3. When taught in W2, keep legs still while moving weights

Question 40

How should you start rhomboid pulls?

Answer 40

Hold of at least 10 seconds to give students a chance to feel the right muscles.

Question 41

What is the modification for wide second weight work?

Answer 41

Soften knees rather than bend them so they’re in a higher stance