2. MUSCLES  Quadriceps  Hamstrings  Glutes

3.  Stance:  Feet shoulder width apart  Toes out  Knees follow direction of toes  Grip:  2-finger grip on the bar.- index and middle  Movement  Down slow  Accelerate up- but don’t bounce  Reminders:  Feet flat on ground  Elbows up --See elbows pointing at you in mirror  Triceps parallel to ground

4.  Self Spot  set spotting pins to a height that is just below parallel  squat to a low position, when the top of the things are parallel to the ground the pin height should be just below your bar height.  if you fail a lift, you only have to drop another inch or two before unloading the bar, preventing a possible crushing hazard.

5.  http://www.nsca- lift.org/videos/Front%20Squat/defaultfrontsq uat.shtml http://www.nsca- lift.org/videos/Front%20Squat/defaultfrontsq uat.shtml

6.  Muscles:  Quadriceps  Inner thigh  Glutes  Hamstrings

7.  Stance:  Feet shoulder width apart  Toes out  Knees follow direction of toes  Grip:  2-finger grip on the bar.- index and middle  Movement  Down slow  Accelerate up- but don’t bounce  Reminders:  Feet flat on ground  Elbows up --See elbows pointing at you in mirror  Triceps parallel to ground

8.  http://www.nsca- lift.org/videos/Front%20Squat/defaultfrontsq uat.shtml http://www.nsca- lift.org/videos/Front%20Squat/defaultfrontsq uat.shtml

9.  3 sets of 10 Back Squats  3 sets of 10 Bicep Curls  3 sets of 10 Side Delt Rasie  3 sets of 10 Front Delt Raise

10.  The differences in the back squat and front squat are determined by the position of the bar.  The resulting angles and their effects on the biomechanics of the movements are responsible for the different training effects of the two exercises.

11.  Muscles worked:  Deltoids  Trapezius  Triceps 

12.  Stance:  Feet hip width apart  Bar resting on shoulders  Back flat, chest up  Grip:  Whole hand  Movement  Press bar over head until arms lock out  Reminders:  Elbows up –but not parallel like front squat

13.  http://www.nsca- lift.org/videos/Standing%20Shoulder%20Pres s/defaultstandingshoulder.shtml http://www.nsca- lift.org/videos/Standing%20Shoulder%20Pres s/defaultstandingshoulder.shtml

14.  Muscles worked:  Deltoids  Triceps  Trapezius  Leg

15.  Stance:  Feet hip width apart  Bar resting on shoulders  Back flat, chest up  Grip:  Whole hand  Movement  Begin with a dip  Let legs “jump” the bar off the shoulders  Press bar over head until arms lock out  Finish with “head through the hole”  Reminders:  Weight on heels before and during dip

16.  http://www.nsca- lift.org/videos/PushPress/defaultpushpress.s htmlhttp://www.nsca- lift.org/videos/PushPress/defaultpushpress.s html

17. Muscles worked:  Deltoids  Abdominals  Quadriceps  Gastrocnemius  (calf)

18. Stance: – Feet hip width apart – Bar resting on shoulders – Back flat, chest up Grip: – Whole hand – Slightly wider than shoulders width apart Movement – Begin with a dip – not to exceed a ¼ squat – Let legs “jump” the bar off the shoulders – Forcefully extend hips and knees and elbows to move bar overhead (the jump) – Quickly reflex hips and knees to a ¼ squat (stomp) – Press bar over head until arms lock out – Finish with “head through the hole” Reminders: – Weight on heels before and during dip – The bar must lock out at the exact same time the feet stomp – Should land under the bar

19.  http://www.nsca- lift.org/videos/PowerJerk/defaultpowerjerk.s html http://www.nsca- lift.org/videos/PowerJerk/defaultpowerjerk.s html

20. MUSCLES  Deltoids  Biceps  Triceps  Quadriceps  Abdominals  Glutes

21. Stance: – Feet hip width apart – Bar resting on shoulders – Back flat, chest up Grip: – Whole hand – Slightly wider than shoulders width apart Movement – Begin with a dip – not to exceed a ¼ squat – Let legs “jump” the bar off the shoulders – Forcefully extend hips and knees and elbows to move bar overhead (the jump) – Quickly reflex hips and knees to a land with feet split in a semi lunge position for the catch – Press bar over head until arms lock out – Finish with “head through the hole” – Recovery: Slide the front foot back half ways, step up with the back foot to an even stance, then the last thing the athlete does is lower the bar Reminders: – The front foot lands flatfooted with a slight pigeon-toe and a slight bend in the knee. – The back foot lands on the ball of the foot slightly pigeon-toed with a slight bend in the knee. – Upon landing the feet should not be in a line (like on a balance beam) – Feet need to be hip width apart or maybe even slightly wider

22.  http://www.nscalift.org/videos/SplitJerk/defaultsp litjerk.shtml

23. Stance: – Set the back- a round back (to protect ligaments and discs in the back) – Feet hip width apart – Push glutes back like you are going to close a car door with it Grip: – Hook grip – http://www.nsca-lift.org/videos/HookGrip/defaulthookgrip.shtml http://www.nsca-lift.org/videos/HookGrip/defaulthookgrip.shtml – hands thumbs length out from where the smooth part of the bar turns to knurling. – Grab the bar then tuck your thumb under your fingers Movement – Hinge at the hips-come from ball and socket joint (marching in place) – Reminders: – As bar raises, keep close to shins – Keep back flat at all times – Heels flat on floor

24.  http://www.nsca- lift.org/videos/Romanian%20Deadlift/default romanian.shtml http://www.nsca- lift.org/videos/Romanian%20Deadlift/default romanian.shtml

25. Muscles worked:  Deltoids  Trapezius  Quadriceps  Triceps  Biceps

26. Stance: – Set the back- a round back (to protect ligaments and discs in the back) – Feet hip width apart – Push glutes back like you are going to close a car door with it Grip: – Hook grip – http://www.nsca- lift.org/videos/HookGrip/defaulthookgrip.shtml http://www.nsca- lift.org/videos/HookGrip/defaulthookgrip.shtml Movement – Dip and drive like the jerk – Lift off of flat feet – Reminders: – As bar raises, keep close to shins – Keep back flat at all times – “Shrug the shoulders, Shrug the hips” (if you had love handles you’d want to imagine your hip bones sliding over them )

27.  http://www.nsca- lift.org/videos/CleanShrug/defaultcleanshrug.shtml http://www.nsca- lift.org/videos/CleanShrug/defaultcleanshrug.shtml

28. Muscles worked:  Trapezius

29. Stance: – Set the back- a round back (to protect ligaments and discs in the back) – Feet hip width apart – Push glutes back like you are going to close a car door with it Grip: – Hook grip – http://www.nsca-lift.org/videos/HookGrip/defaulthookgrip.shtml http://www.nsca-lift.org/videos/HookGrip/defaulthookgrip.shtml Movement – take the quick dip – perform a vertical jump and shrug the shoulders. – simply set up then jump as high as they can – Reminders: – Keep chest upright – Keep weight on heels – “Shrug the shoulders, Shrug the hips” (if you had love handles you’d want to imagine your hip bones sliding over them )

30.  http://www.youtube.com/watch?v=7EzU3xf7 A8w&safety_mode=true&persist_safety_mode =1

31. MUSCLES  Deltoids  Biceps  Triceps  Quadriceps  Abdominals

32. Stance: – Set the back- a round back (to protect ligaments and discs in the back) – Feet hip width apart – Push glutes back like you are going to close a car door with it Grip: – Hook grip – http://www.nsca-lift.org/videos/HookGrip/defaulthookgrip.shtml http://www.nsca-lift.org/videos/HookGrip/defaulthookgrip.shtml Movement – take the quick dip – jump-shrug-and catch landing in a squat stance and bar racked in the front squat position – actively pull self under the bar and get feet back onto the ground quickly. – Reminders: – Keep chest upright – bar needs to stay close to the body, almost touching the shirt all the way up – Jump straight up (imagine a line on the floor and can’t cross) – release grip and let bar roll onto fingertips, this will allow you to get elbows up. – Catch and Stomp at SAME TIME!

33.  http://www.nsca- lift.org/videos/Clean/defaultclean.shtml http://www.nsca- lift.org/videos/Clean/defaultclean.shtml