Name: ________________________ Period: ______ Date: _____________
Due By End Of 1st Quarter Qtr 1 Score: /10
__ Preparation: Rack weight on
back across shoulders/ chest up/ back flat/ feet slightly wider than shoulder
width/ toes pointed out.
__ Execution: Descend flexing hips & knees/ under control/ top
of thigh parallel to floor/ knees over ankles/ heels flat/ stand up extending
hips and knees/ back tight/ chest up eyes up.
__ Finish: Return to standing position/ hips fully extended/ stays under control/ walks weight in/ bar is racked properly.
__ Preparation: Lie on bench
back flat/ eyes under bar/ feet flat/ grip slightly wider than shoulder width.
__ Execution: Lower weight under control to sternum (nipple line)/
elbows slightly in/ slight touch on chest/ press weight in an arc path.
__ Finish: Weight returns over eyes/ controlled movement/ bar is racked properly.
Due By End Of 2nd Quarter Qtr 2 Score: /10
__ Preparation: Stands tall/
feet under arm pit/ grip slightly wider than shoulder width/ arms locked/
elbows out/ extend hips back until bar is at top of knees/ shoulders over the
bar with the back arched.
__ Execution: Jump forcefully/ arms stay locked during jump/ pull
the bar upward/ arms break out & to side/ keep bar close to body/ shoot
elbows under bar/ drop hips to catch.
__ Finish: Catch on shoulders/ stabilizes weight in catch position/ stand up/ lower weight to starting position with knees bent.
__ Preparation: Stands tall/ feet
under arm pit/ grip wide/ arms locked/ elbows out/ extend hips back until bar
is at top of knees/ shoulders over the bar with the back arched.
__ Execution: Jump forcefully/ arms stay locked during jump/ pull
the bar upward/ arms break out & to side/ keep bar close to body/ shoot
body under bar/ drop hips to catch.
__ Finish: Catch over ears/ arms locked/ stabilize weight in catch position/ stand up/ lower weight to starting position with knees bent.
__ Preparation: Sit on machine
with back on padded support. Place feet slightly high on platform. Extend hips
and knees. Release dock lever and grasp handles to sides.
__ Execution: Flex hips and knees to lower lever until hips are
completely flexed. Push platform by extending knees and hips.
__ Finish: Knees are never completely locked/ heels stay flat/ bar is properly racked.
__ Preparation: Lie prone on bench with knees just beyond edge of
bench and lower legs under lever pads. Grasp handles.
__ Execution: Raise lever pads to back of thighs by flexing knees.
Lower lever pads until knees are straight.
__ Finish: Slowly lowers weight to rack/ properly exits machine.
Due By End Of 3rd Quarter Qtr 3 Score: /10
__ Preparation: From a rack with barbell upper chest height, position
bar on the back of the shoulders and grasp barbell to sides.
__ Execution: Take long stride striking with heel first &
rolling the foot forward. Drop hips under control, while keeping back tight
& chest up. Push up & back by extending leg back ward.
__ Finish: Returns to starting position under control &
alternates legs. Properly racks weight when done.
__ Preparation: Take slightly wider than shoulder width grip. Slightly
angle torso back & stabilize trunk.
__ Execution: Pull the bar to the front of the chest under control.
__ Finish: Return bar to original position. Controlled movement
in both directions, with no rocking of the torso during the lift.
Due By End Of 4th Quarter Qtr 4 Score: /10
__ Preparation:
__ Execution:
__ Finish:
__ Preparation:
__ Execution:
__ Finish: