WARMUP

Question 1

SET POSITION

Answer 1

• Heels under hips, toes turned out slightly
• Soften the knees
• Hands thumb-distance from thighs
• Chest lifted
• Gently draw in and brace the core
• Lift the shoulders up, roll them back and draw the shoulder blades down towards the spine
• Chin tucked in

Italic text signifies cues sourced from Glossary

Question 2

DEADLIFT

Answer 2

• Hinge forward from the hips, slide the barbell to the top of the kneecaps
• Chest lifted
• Barbell to knees
• Chin tucked in - eyes forward (6 1/2 feet / 2 meters) in front

Italic text signifies cues sourced from Glossary

Question 3

DEADROW

Answer 3

• SET Position
• Barbells to knees, belly, knees, and SET
• Tip forward from the hips, keeping the chest lifted
• Chin tucked in
• Bar into the belly button
• Squeeze between the shoulder blades

Italic text signifies cues sourced from Glossary

Question 4

UPRIGHT ROW

Answer 4

• Barbell stops at lower chest, elbows wide
• Elbows abve the bar
• Keep the bar close to body

Italic text signifies cues sourced from Glossary

Question 5

CLEAN & PRESS

Answer 5

• Pull and Catch, bend knees, brace abs, chest lifted, barbell close to body
• Drop under the bar, bending the knees
• Use the legs to drive the bar up
• Abs braced as you press the bar above the head
• Elbows slightly forward

Italic text signifies cues sourced from Glossary

Question 6

WIDE-STANCE SQUAT

Answer 6

• Heel-toe wider
• Hips go back and down
• Knees press out
• Hips to 90 degrees
• Chest up
• Abs braced
• Knees out
• Butt stops just above knees at 90 degrees

Italic text signifies cues sourced from Glossary

Question 7

COBRA

Answer 7

• SET Position
• Tip forward from hips
• Arms lift to 45-degree angle
• Chest lifted
• Abs braced
• Squeeze shoulder blades together

Question 8

ALTERNATING BACKWARD-STEPPING LUNGES WITH SIDE RAISE

Answer 8

• Long step back
• Back knee down
• Front thigh parallel to floor
• Elbows 90 degrees
• Elbows stop just under the shoulder line
• Bend knees - back knee moves towards the floor
• Brace abs to keep hips square
• Feet stay hip width apart as you step back
• 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 9

FRONT SQUAT

Answer 9

• Feet outside hip-width
• Hips go back and down
• Chest lifted
• Abs braced
• Hips stop at 90 degrees
• Plates at collarbones

Question 10

BACKWARD-STEPPING LUNGE WITH OVERHEAD PRESS

Answer 10

• Long step back
• Back knee down
• Front thigh parallel to the floor
• Press plates overhead
• Elbows forward of face
• Hips and shoulders square to the front
• Front knee tracking over mid-foot
• Chest up
• Abs braced

Italic text signifies cues sourced from Glossary