WARMUP

Question 1

DEADLIFT

Answer 1

Position Set-up
* SET Position
* Slight bend in the knees (20 degrees)
* Chest lifted, abs braced
* Chin tucked in
Execution Set-up
* Tip forward from the hips, keeping the chest lifted
* Barbell to knees
* Chin tucked - eyes foward, 6 1/2 feet (2 meters) in front
* Slide bar to the top of the kneecaps

Italics annotate cues derived from Track-specifc notes

Question 2

DEADROW

Answer 2

Position Set-up
* SET Position
* Slight bend in the knees
* Chest lifted, abs braced
Execution Set-up
* Tip forward form the hips, keeping the chest lifted
* Chin tucked in
* Bar to the knees
* Bar into the belly button
* Squeeze between the shoulder blades
* Bar to the knees, belly, knees, and stand
* Elbows stay close to the body

Italics annotate cues derived from Track-specifc notes

Question 3

UPRIGHT ROW

Answer 3

Posiiton Set-up
* SET Position
* Chest up, abs braced
* Slight pinch between the shoulder blades
Execution Set-up
* Lift bar up to lower chest
* Bar stops at lower chest
* Lead with elbows
* Elbows wide
* Keep bar close to body

Italics annotate cues derived from Track-specifc notes

Question 4

CLEAN & PRESS

Answer 4

Position Set-up
* SET POSITION
* Chest up, abs braced
* Knees bent
Execution Set-up
* Bar close to the body, lift to lower chest
* Drop under the bar, bending the knees
* Use the legs to drive the bar up
* Abs braced as you press above the head
* Elbows slightly foward
* Pull and catch, bend knees, brace abs, chest up, bar close to body

Italics annotate cues derived from Track-specifc notes

Question 5

MID-STANCE SQUAT

Answer 5

Position Set-up
* Bar on meaty part of upper back
* Feet slightly wider than hips with toes turned out
* Chest lifted, light pinch between the shoulder blades
* Chest up, brace core
Execution Set-up
* Sit the butt (hips) back and down
* Knees track forward, in line with toes
* Butt stops just above knee level - knees at 90-degree angle
* Push your knees through the center of the feet

Italics annotate cues derived from Track-specifc notes

Question 6

ALTERNATING BACKWARD-STEPPING LUNGE

Answer 6

Position Set-up
* Feet hip-width and take a long step back
* Hips and shoulders even and square to the front
* Knees in line with toes
* Belly in, abs braced and chest up
* Brace the core to align the hips
Execution Set-up
* Bend knees - back knee moves towards the floor
* Long step back
* Back knee down
* Front thight parralel to the floor
* Brace abs to keep hips square
* Feet stay hip-width apar when you step back

Italics annotate cues derived from Track-specifc notes

Question 7

STANDING SIDE RAISE

Answer 7

Position Set-up
* SET Position
* Elbows at 90 degrees
Execution Set-up
* Lift the elbows to just below shoulder level
* Lead the movement with the elbows on Side Raise

Italics annotate cues derived from Track-specifc notes

Question 8

STANDING COBRA

Answer 8

Position Set-up
* SET Position
* Brace abs, lift chest
Execution Set-up
* Tip from the hip
* Arms lift backwards to 45-degree angle
* Keep the chest lifted and squeeze the shoulder blades
* Abdominals on tight

Italics annotate cues derived from Track-specifc notes

Question 9

HIP BRIDGE

Answer 9

Position Set-up
* Brace abs
* Barbell, plate, or body weight
* Barbell rests on the hip crease
* Feet in close to butt
Executino Set-up
* Drive through heels, lift hips up
* Squeeze glutes (butt)
* Keep the core tight so the bar stays locked

Italics annotate cues derived from Track-specifc notes