{"id":5893,"date":"2018-12-26T21:12:49","date_gmt":"2018-12-27T02:12:49","guid":{"rendered":"https:\/\/burrstrength.com\/p\/?p=5893"},"modified":"2018-12-26T21:43:14","modified_gmt":"2018-12-27T02:43:14","slug":"004-3","status":"publish","type":"post","link":"http:\/\/burrstrength.com\/p\/004-3\/","title":{"rendered":"004"},"content":{"rendered":"
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Please review the movements below. We will go over in class but it is always a good idea to understand movements early.
\n<\/u><\/b><\/p>\n<\/div>\n<\/div><\/div><\/div><\/div>

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2 BOARD BENCH PRESS
\n<\/u><\/b>Pattern Type: Horizontal Press<\/p>\n\n

Tips
\n<\/strong>- Squeeze the bar hard with your hands.
\n- Set up below the J-Cups to avoid hitting the hooks when returning the bar to the top position.
\n- Bring the boards on the bar to your chest, and explode back to the starting position.
\n- Keep butt on the bench the entire time as well as your feet on the floor.
\n- Bring the bar towards your nipple line on the descent, and back over your chin as you press.<\/p>\n<\/div>\n<\/div><\/div><\/div>

\n
\n\t

Z PRESS<\/strong><\/span>
\nPattern Type: Vertical Push<\/p>\n\n

Tips
\n<\/strong>- Keep your core tight.
\n- Bring the bar from your shoulders to overhead and back down.
\n- Legs must remain straight.
\n- Keep your balance!<\/p>\n<\/div>\n<\/div><\/div><\/div>

\n
\n\t

PAUSED SQUAT<\/strong><\/span>
\nPattern Type: 2 KB Front Rack RFESS<\/a><\/p>\n\n

Tips
\n<\/strong>- Two Kettlebells in the Front Rack Position
\n- Bring knee to the floor or pad - front leg hitting parallel.
\n- Keep your heel flat that is on the floor.<\/p>\n<\/div>\n<\/div><\/div><\/div>

\n
\n\t

HIP THRUST<\/strong><\/span>
\nPattern Type: Hinge<\/p>\n\n

Tips
\n<\/strong>- Put upperback against box.
\n- Keep feet flat .
\n- Squeeze your glutes hard in the up position.
\n- Come down slowly to the ground.<\/p>\n<\/div>\n<\/div><\/div><\/div>

\n
\n\t

BOX JUMP<\/a><\/strong><\/span>
\nPattern Type: Lower Body Explosive<\/p>\n\n

Tips
\n<\/strong>- Don't be afraid
\n- Land quietly.
\n- Land in the bottom of a squat.
\n- Step off, do not jump.<\/p>\n

 <\/p>\n<\/div>\n<\/div><\/div><\/div><\/div><\/div>","protected":false},"excerpt":{"rendered":"

Please review the movements below. We will go over in class but it is always a good idea to understand movements early.<\/p>\n

Read More<\/a><\/p>\n","protected":false},"author":14,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[94],"tags":[],"class_list":["post-5893","post","type-post","status-publish","format-standard","hentry","category-training-camp-main-movements"],"_links":{"self":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/5893","targetHints":{"allow":["GET"]}}],"collection":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/users\/14"}],"replies":[{"embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/comments?post=5893"}],"version-history":[{"count":4,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/5893\/revisions"}],"predecessor-version":[{"id":5900,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/posts\/5893\/revisions\/5900"}],"wp:attachment":[{"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/media?parent=5893"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/categories?post=5893"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/burrstrength.com\/p\/wp-json\/wp\/v2\/tags?post=5893"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}