Warmup Track Flashcards
Layer 1 Coaching Cues
SET POSITION
- 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
DEADLIFT
- 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
DEADROW
- 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
WIDE DEADROW
- SET Position, barbell to knees, ribs, and SET
- Tip forward from the hips, keeping the chest lifted
- Chin tucked in
- Bar into the ribs
- Squeeze between the shoulder blades
Italic text signifies cues sourced from Glossary
UPRIGHT ROW
- Barbell stops at lower chest, elbows wide
- Elbows abve the bar
- Keep the bar close to body
Italic text signifies cues sourced from Glossary
CLEAN & PRESS
- 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
MID-STANCE SQUAT
- Hips go back and down
- Knees track forward over toes
- Hips to 90 degrees
- Sit the butt back and down
- Butt stops just above the knee level, knees at 90 degree angle
Italic text signifies cues sourced from Glossary
WIDE-STANCE SQUAT
- Heel-toe wider
- Hips go back and down
- Knees press out over toes
- 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
WIDER-STANCE SQUAT
- Heel-toe wider than WIDE-STANCE SQUAT
Cues Same as WIDE-STANCE SQUAT except one heel-toe wider
ALTERNATING BACKWARD STEPPING TAP WITH SINGLE ARM PLATE ROW
- Feet hip-width
- Hip hinge forward and row
- Elbow in
- Brace core
- Chest lifted
ALTERNATING BACKWARD-STEPPING LUNGE
(Holding plates down, outside of hips)
- Arms long
- Long step back
- Back knee down
- Front thigh parallel to floor
- Bend knees - back knee moves towards the floor
- Brace abs to keep hips square
- Feet stay hip width apart as you step back
Italic text signifies cues sourced from Glossary
ALTERNATING BACKWARD-STEPPING LUNGE WITH ALTERNATING SINGLE-ARM O/H PRESS
- Plates at shoulders
- Long step back
- Back knee down
- Front thigh parralel to floor as you press plate up
- Elbow forward of the face
- Brace abs to keep shoulders and hips square to the front
- Chest lifted
