Please review the movements below. We will go over in class but it is always a good idea to understand movements early.
2 BOARD BENCH 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.
- Bring the boards on the bar to your chest, and explode back to the starting position.
- Keep butt on the bench the entire time as well as your feet on the floor.
- Bring the bar towards your nipple line on the descent, and back over your chin as you press.
Z PRESS
Pattern Type: Vertical Push
Tips
- Keep your core tight.
- Bring the bar from your shoulders to overhead and back down.
- Legs must remain straight.
- Keep your balance!
PAUSED SQUAT
Pattern Type: 2 KB Front Rack RFESS
Tips
- Two Kettlebells in the Front Rack Position
- Bring knee to the floor or pad - front leg hitting parallel.
- Keep your heel flat that is on the floor.
HIP THRUST
Pattern Type: Hinge
Tips
- Put upperback against box.
- Keep feet flat .
- Squeeze your glutes hard in the up position.
- Come down slowly to the ground.
BOX JUMP
Pattern Type: Lower Body Explosive
Tips
- Don't be afraid
- Land quietly.
- Land in the bottom of a squat.
- Step off, do not jump.