EXERCISE DESCRIPTIONS1.

BENCH- feet under the hips, back arched, shoulder blades squeezed back and down into the bench. Always move the weight down slow and up as fast as possible. 2. BOUNCE PAD BENCH PRESS- done just like a bench press but with a foam pad under your shirt. Both phases are fast and you bounce the bar off of the pad. 3. TOP BAND BENCH PRESS- attach a band to the top rung of the safety catch bars in a squat rack. The bands are loop around the end of each bar before the sleeve where the plates are put on. These are done explosive off the chest and the top end becomes heavy when the bands loosen. Medium bands are used for weights 200-500 lbs 4. BOTTOM BAND BENCH- bands that are attached to the bottom of the rack. Usually double looped mini bands. This has a good eccentric effect as well as a great top end benching effect. 5. BENCH WITH CHAINS- chains attached to the end of each bar. Usually 80lbs for women 120lbs for men. 6. BOARD BENCHING- a 2x8 that is 1 board, 2 board, 3 board , 4 board 7. CLOSE GRIP BENCH- ballistic bench with a 14-16 inch grip. 8. 45&30 INCLINE- 45 or 30 degree Incline bench without pad. (touch and go) 9. SEATED BEHIND THE NECK PRESS- barbell seated on a bench inside a squat rack. 10. DISCUS FLYS- done on a slightly elevated bench. Thumbs stay up and you take the dumbbell to the floor with straight arms and back up with straight arms. 11. SKULL CRUSHERS- curl bar done lying on the bench with elbows in. The lift is done to the forehead. 12. HANG CLEAN- keep the bar close to you and complete the pull through triple extension (Ankle, Knee, Hip), try and shrug your shoulders to ear and bring the bar to you. These are not done to depth, but rather try to catch the weight as high as possible. A little drop is fine but no more than a half squat. 13. HANG HI-PULL- done with straps and pulled to the height of the middle of the chest. 14. LO-PULL- done through triple extension, a jump shrug 15. BOX CLEANS- same as rack cleans but you get a little more flex out of the bar. Typically a 12 box is used. 16. BOX HI-PULLS- same as an hang hi-pull but starting from a dead stop on the box. 17. RACK DEADS- bar is placed in the rack at 2-4 inches above the knee-cap and done with a clean grip with straps. Bar is pulled then locked out and returned to the pins. 18. HANG SNATCH- done with a wide grip. keep the bar close to you and complete the pull through triple extension (Ankle, Knee, Hip), try and shrug your shoulders to ear and bring the bar to you. These are not done to depth, but rather to catch the weight as high as possible. A little drop is fine but no more than a half squat. Try to spread the bar apart to keep the shoulder engaged.

19. SNATCH HI-PULLS- done with straps from the hang position with the same grip as the hang snatch. 20. DEAD LIFT- done with a clean grip stance. From the floor just like a power lifter. 21. BACK SQUAT- done in a high bar fashion. All back squats were done deep. Below power lifting legal with a shoulder width stance and feet flat on the ground and toes slightly out. Knees NEVER extend past your toes. When going down think about trying to sit slowly in a chair, and when coming up thrust your hips forward, DO NOT LET YOUR BUTT STICK OUT OR YOUR KNEES GO IN. 22. FRONT SQUAT- done just like a normal squat but the bar rests on your shoulder with your hands in clean catch position. 23. RACK SQUAT- bar is placed in a power rack. The athlete walks up to the bar in their squatting stance. Bar is set at just below the athletes nipple level. The athlete gets under the bar and pushes it up then brings it back to rest on the pins then back up again. NEVER DISENGAGE LOW BACK 24. RFE ONE LEG SQUAT- athlete stands so the squatting leg is 2-2.5 feet out from the box. The non-squat foot is placed on a 12-18 box sitting on their toes. The athletes have to balance themselves and then try to go done in a 90-degree squat. Weak leg was always done first. 25. LEG PRESS- Typical old time leg press machine. (Plate loaded). These were done as an AUX. Exercise or done heavy when the back was hurting in place of squatting. 26. SAFETY SQUAT or CAMBERED SQUAT- can do these with handles. The athlete stands within 1 foot of the rack and goes straight down like a front squat. The athlete is allowed to help themselves up out of the hole with the heavy sets. Athletes take these down to an OLYMPIC STYLE SQAUT if possible. Sometimes it takes time to get people that deep. 27. BOX SQUAT- these are done 1 below parallel. The athlete must sit back to the box and keep the head still, once the athlete is on the box there is a slight rock of the head backwards then forward. When the head moves forward the athlete stands up and thrusts the hips forward. 28. TOP BAND BOX SQUAT- Bands double wrapped at the top to make the bottom lighter and the top end harder. Bottom is lighter so the athlete can explode off the box and drive through the top. 29. BOTTOM BAND BOX SQUAT- Bands connected to the bottom. There is a strong eccentric component to this lift. The bottom end is lighter but there is constant tension on the body from the bands. Top end is very tough and this exercise is a great core builder. 30. STEP-UPS- usually done on 18 box. Step down and step up with opposite legs. 31. BOX JUMPS- done from a variety of positions, but never sinking on top of the box. LAND LOADED