136 MAY 2017
BarbellBackSquat
Load a barbell and rest it across your back. Your
fe et sho ul d b e sligh tl y w i d er th an sho ul d er w i d th.
Push your hips back, bend your knees and lower
your body until your thighs are parallel to the floor.
P ush b ac k to the s t ar ting p o si ti o n.BarbellBenchPress
Lie on your back on a bench, a barbell racked
overhead. Using an overhand grip that’s just
beyond shoulder width, unrack the bar and hold it
aboveyoursternum,armsstraight.Lowerthebar
to your chest; push it back to the starting position.
BarbellDeadlift
B end at yo ur hip s and k ne es and gr ab the b ar
overhand, your arms straight. Brace your core
and flatten your lower back. Pull the bar straight
up your shins as you thrust your hips forward.
Carefully lower the bar to the floor.Push-up
Assume - osition with your arms straight and hands slightly beyond shoulder width. Bend at the elbows and lower your body until your chest nearly
touches t use and push your body back up.
Dip
G r ab the b ar s of a d ip s t ati o n and li f t yo ur se l f so yo ur ar ms are s tr aigh t. B end
your knees slightly and cross your feet behind you; this is the starting position.
S hi f t yo ur to r so fo r ward , b end yo ur e lb ows and l ower yo ur se l f as far as yo u
can without discomfort. Push back up to the starting position.
Chin-up
H ang at ar m’s l eng th fro m a b ar using an over h and gr ip th at ’s sligh tl y w i d er
th an sho ul d er w i d th. P ull yo ur c hes t to the b ar as fas t as yo u c an , then p ause
and take 2 seconds to lower yourself back to the starting position.ELITE