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Weighted Seated Goodmorning

Squat Rack / Other • 34s

Developmental / Advanced

KEYS:

FEET STAY CONNECTED TO THE GROUND
KNEES ARE PUSHED OUT AND ENGAGE GLUTES
FOCUS ON MOVING WITH YOUR OBLIQUES
PREVENT CHEST FROM BOWING

1 Peter 1: 8-9

Up Next in Squat Rack / Other

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    Bench Elevated Split Squat on Toes

    Bench Elevated Split Squat on Toes

    Developmental / Beginner

    KEYS:

    FEET STAY STRAIGHT AND CONNECTED TO THE FLOOR AND THE BENCH
    FRONT KNEE STAYS ALIGNED OVER YOUR 3RD TOE
    CHEST STAYS TALL AND CORE STAYS ENGAGED
    ALLOW YOUR FRONT HEEL TO COME OFF OF THE BENCH DURING THE REP
    FRONT KNEE MOVES PAST YOUR TOE

    1 Peter 3: 8-9

  • Smith Machine Toe Squat
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    Smith Machine Toe Squat

    Smith Machine Toe Squat

    Activation / Advanced

    KEYS:

    FEET STAT IN FRONT OF CHEST
    KEEP HEELS OFF OF THE GROUND
    KNEES MOVE OUT FIRST, THEN YOU MOVE DOWN

    1 Peter 1: 6-7

  • Trap 3 Raise
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    Trap 3 Raise

    Trap 3 Raise

    Developmental / Intermediate

    KEYS:

    BACK STAYS IN NEUTRAL POSITION
    LOCK CHEST IN PLACE WITH OBLIQUES PREVENTING BOWING IN YOUR CHEST
    WEIGHTS MOVE OUT SLIGHTLY ABOVE YOUR HEAD
    SLOWLY MOVE DOWN FOR A 5-SECOND INTERVAL
    GOAL IS TO DO 7 REPS IN A ROW

    1 Peter 4: 12-13

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