Please review the movements below. We will go over in class but it is always a good idea to understand movements early.
BARBELL FLOOR PRESS
Pattern Type: Horizontal Press
Tips
- Squeeze the bar hard with your hands.
- Set up below the J-Cups to avoid hitting the hooks when returning the bar to the top position.
- EASE THE BAR TO THE FLOOR! You could get injured if you come down too fast and smash your triceps to the ground.
- Bring your triceps to a complete pause on the floor while staying tight.
- Keep butt on the floor the entire time
- You will not be able to push as efficiently with your feet on this variation - focus on your press.
- Bring the bar towards your nipple line on the descent, and back over your chin as you press.
NEUTRAL PULLUP
Pattern Type: Vertical Pull
Tips
- Keep your core tight - maintain the hollow position.
- Palms will be in a neutral position with this variation.
- Get your chin above the bar and hands to about shoulder height.
- If you can add weight - please do so! If not use the hardest band or Bodyweight you can!
- Return to a straight arm hang and pause for 1s between reps.
PAUSED SQUAT
Pattern Type: Squat
Tips
- Set the bar in a comfortable position on your upper back.
- Maintain a neutral spine - keep looking forward the entire movement.
- Force your knees out and hips back at the same time - keep your body as vertical as possible.
- In the bottom, you should be as low as possible - we are looking for depth on this variation.
- You will also be pausing for 1s in the hole - stay tight.
- As you return to a standing position, drive your elbows forward and squeeze your glutes hard at lockout.
4" RISE DEADLIFT
Pattern Type: Hinge
Tips
- Maintain the hinged position - hips back and shins almost vertical.
- Take a big breath before picking the weight up.
- Think about pushing the floor away rather then standing up.
- Squeeze your glutes hard and drive your hips forward as you approach lockout.
- Your return path should be the same as it was on the way up.
- Don't drop the damn bar.
TRAPBAR CARRY
Pattern Type: Full Body
Tips
- Deadlift the bar like normal.
- Maintaining proper posture (big chest, tight lats, strong core), walk 10y out, return the bar to the floor, pick it back up and return to starting position.
- Don't drop the damn bar.