Front Squat

Front Squat

Start with hips and knees fully extended. Bar rests in the rack position The rack position is created with a lose finger tip grip on the bar, elbows parallel to the floor and bar resting on the deltoid To initiate squat hips move back and down until hip crease goes...
GHD Hip Extension

GHD Hip Extension

Start with hips forward of the padding Flex at the hip maintaining a static trunk ROM is dependent on hamstring flexibility. If trunk flexes, you have gone too far Glutes and hamstrings pull torso back to starting position...
GHD Sit Up

GHD Sit Up

Start with Glutes off the padding and knees bent Extend hip, maintaing a static trunk and bent knee, until the shoulder hip and knee are in one line Rapidly extend the knee and sit up. Reach for padding...
Handstand Push Ups

Handstand Push Ups

With straight arms, kick up the wall, heels rest on wall. Body rigid Lower head to the floor infront of finger tips (tripod) Push back up to starting position. Arms locked out, only heels on the wall...
Jerk (Push Jerk)

Jerk (Push Jerk)

Start bar on shoulders with a closed grip just outside the shoulders. Elbows slightly forward of the barbell. Feet underneath the hips, legs and hips extended and weight in the heels Dip with shoulder, hip, and heel in a vertical line. Weight in heels At the bottom of...