Purpose: Unilateral lower body strength. Pelvic floor strength. Hamstring and adductors. Quick Coaching Cues Keep hips in line with the foot and top shoulder. Common Mistakes Allowing the hips to sag. Not enough of the leg supported. It’s the most challenging to only have your foot and ankle on the bench. To decrease difficulty, place … Read more
Purpose: Unilateral lower body strength. Quads and glutes. Quick Coaching Cues Keep chest upright, back straight. Ground foot, flat on the ground. Common Mistakes Front foot, heel lifting at the bottom of the squat. Try moving the front foot out, away from the bench a little. Questions / Comments?
Purpose: Upper body strength. Shoulders and core stability. Quick Coaching Cues Legs slightly bent. Stand tall. Back straight. Common Mistakes Leaning back during the press. Stand tall, keep back straight. Decrease the weight if needed. Legs locked out. Keep a slight bend in the knees. Questions / Comments?
Purpose: Upper body strength. Upper back. Quick Coaching Cues Arms bent to about 45-degrees. Legs slightly bent. Low back flat. Head neutral, in line with spine. Common Mistakes Legs straight. Don’t lock the knees. Keep legs slightly bent. Low back rounded. Keep the lower back straight. Don’t bounce or swing the torso, control the movement. … Read more
Purpose: Upper body strength. Chest. Quick Coaching Cues Arms bent to about 45-degrees. Lowers hands to about chest height or slightly lower. Common Mistakes Keeping the arm straight or bending too much. Moving at the elbows. The elbows should hold a 45-degree bend. Movement should take place at the shoulders. Questions / Comments?
Purpose: Unilateral lower body strength. Hamstrings and core stability. Quick Coaching Cues Weight in hand opposite of support leg. Keep the weight close to the body on the way up and down. Back straight. Support leg slightly bent. Common Mistakes Rounding the lower back. Keep the low back neutral and flat. Weight too far away … Read more
Purpose: Unilateral lower body strength. Quads and glutes. Quick Coaching Cues Foot flat on box or bench. Low back flat. Lead with the heel toward the ground. Common Mistakes Heel lifting up during the squat. Decrease the squat range if needed and focus on pushing the hips back during the squat instead of just squatting … Read more
Purpose: Unilateral lower body strength. Quads and glutes. Quick Coaching Cues Foot flat on box or bench. Low back flat. Lead with the heel to the ground. Consider trying the bodyweight version first. Common Mistakes Heel lifting up during the squat. Decrease the squat range if needed and focus on pushing the hips back during … Read more
Purpose: General upper body strength. Shoulders Quick Coaching Cues Feet hip width apart. Knees slightly bent. Back straight. Common Mistakes Leaning back during the press. Decrease the weight if needed. Rushing the movement. Slow it down and maintain control. Feet too far apart. Questions / Comments?
Purpose: General upper body strength. Upper back and biceps. Quick Coaching Cues Feet hip width apart. Knees slightly bent. Back straight. Chest facing the ground, close to parallel. Common Mistakes Chest too high. Back rounded, not flat. Feet too far apart. Questions / Comments?
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