WARMUP

Question 1

SET POSITION

Answer 1

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

Question 2

DEADLIFT

Answer 2

Position Set-up
* SET Position
* Chest lifted up, abs braced
* Knees bent
Execution Set-up
* Tip forward from the hips, keeping the chest lifted
* Barbell to knees
* Chin tucked in - eye gaze forward, 6 1/2 feet (2 meters) in front
* **Press the bar into the thights, drive out of your heels to fire up the glutes **

Italics annotate cues derived from Track-specifc notes

Question 3

DEADROW

Answer 3

Position Set-up
* SET Position
* Slight bend in the knees (20 degrees)
* Chest lifted, abs braced
Execution Set-up
* Tip forward from 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 knees, belly, knees, and set

Italics annotate cues derived from Track-specifc notes

Question 4

UPRIGHT ROW

Answer 4

Execution Set-up
* Bar stops at lower chest, elbows wide

Italics annotate cues derived from Track-specifc notes

Question 5

CLEAN & PRESS

Answer 5

Position Set-up
* SET Position
* Chest lifted 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 forward
* Pull and catch, bend knees, brace abs, chest up, bar close the body

Italics annotate cues derived from Track-specifc notes

Question 6

ALTERNATING BACKWARD-STEPPING LUNGE

Answer 6

Execution Set-up
* Long step back, back knee down, front thigh parallel to the floor

Italics annotate cues derived from Track-specifc notes

Question 7

WIDE STANCE SQUAT

Answer 7

Position Set-up
* Bar on meaty part of upper back
* Heet-toe wider than Mid Stance
* Chest lifted, light pinch between the shoulder blades
Execution Set-up
* Hips sit back and down
* Knees out over toes
* Chest up
* Abs braced
* Butt stops just above at 90 degress
* Knees track forward over toes

Italics annotate cues derived from Track-specifc notes

Question 8

LUNGE

Answer 8

Position Set-up
* Feet hip-width apart
* Hips and shoulders even and square to the front
* Belly in, abs braced and chest lifted
Execution Set-up
* Take a long stride back
* Bend knees - back knee moves towards the floor
* Back knee down
* Knees in line with toes
* Front thigh parallel to the floor

Italics annotate cues derived from Track-specifc notes