2.  Absolutely no horseplay!  Horseplay: rough, boisterous, or rowdy play (Merriam Dictionary)  Any sort of horseplay will result in deduction of points and/or removal from the weight room or class.

3.  Keep it clean – no food, glass bottles, open containers, etc.  You may have a plastic water container with a screw-on lid if you like.  Wiping down the weight room will be a daily routine. Wipe down bars, benches, dumbbells, or anything else that comes in contact with skin.

4.  Know how to use and adjust all equipment safely.  If you don’t know how to use or adjust equipment then ask!  Insert pins completely in machines with weight stacks. If the pin doesn’t fit then let the instructor know.  Report any equipment problems IMMEDIATELY!

5.  ALWAYS, ALWAYS, ALWAYS USE A SPOTTER!!  Spotter’s responsibilities ▪ 1. Know the proper spotting technique ▪ 2. Be alert – stress safety for the lifter ▪ 3. Have enough spotters ▪ 4. Know how many repetitions are going to be attempted. ▪ 5. Make sure collars are snug! Watch for sliding weights. Instead of grabbing the bar, gently push the weights back on. ▪ 6. Encourage and use constructive criticism. ▪ 7. Keep hands off of uprights during lifts (bench press/squat). ▪ 8. REPORT ANY ACCIDENTS TO THE INSTRUCTOR IMMEDIATELY!!

9.  Make eye contact with those around you before lifting. Make sure they are aware of what you are doing.  For example: Power Cleans

10.  Protect your lower back  Head up, buttocks down, spread the chest, lock in lower back, even grip.  Belt? Personal preference…

11.  Never interfere with the lifter.  Physical, visual and/or verbal distraction could cause possible injury  Kind of goes along the same lines as rule #1! Be a good lifting partner.

12.  Return all the equipment to the designated areas.  Make sure weights get back to the proper racks when finished lifting.  Dumb bells – Heaviest to lightest from top to bottom and left to right. COCONINO PRIDE!!!!!

13.  You are always welcome in the weight room as long as you are being supervised by a teacher and/or coach.  NO EXCEPTIONS!  Why??

14.  Help and encourage each other…Make Your Friend Great!!  What makes a good work-out partner???

15.  Make the most of your workout!  Follow you workouts  Give 100%  Be a good workout partner.  Follow the rules  Respect yourself and others  Commitment! Commit yourself to being the best student and/or athlete every day!

16.  To provide you with the best workouts possible.  To help you reach your goals you’ve set for yourself.  To support you in class, life, etc.  I AM COMMITTED TO EACH AND EVERY ONE OF YOU! Please let me know how I can best help you. Questions??

17.  http://www.bodybuilding.com/exercises/detail/vie w/name/power-clean http://www.bodybuilding.com/exercises/detail/vie w/name/power-clean  http://www.bodybuilding.com/exercises/detail/vie w/name/barbell-bench-press-medium-grip http://www.bodybuilding.com/exercises/detail/vie w/name/barbell-bench-press-medium-grip  http://www.bodybuilding.com/exercises/detail/vie w/name/barbell-squat http://www.bodybuilding.com/exercises/detail/vie w/name/barbell-squat  http://www.bodybuilding.com/exercises/detail/vie w/name/box-squat http://www.bodybuilding.com/exercises/detail/vie w/name/box-squat  http://www.bodybuilding.com/exercises/detail/vie w/name/trap-bar-deadlift http://www.bodybuilding.com/exercises/detail/vie w/name/trap-bar-deadlift