Criteria Sheet

Name of the Activity/Skill: Barbell full squat

ILLUSTRTION

PRIMARY OBJECTIVE - CRITICAL ELLEMENTS

Preparatory Phase

Muscle Targeting: Quadriceps

1.

This exercise is best performed inside a squat rack for safety purposes. To
begin, first set the bar on a rack just above shoulder level. Once the correct height is
chosen and the bar is loaded, step under the bar and place the back of your shoulders
(slightly below the neck) across it.

1.

Step away from the rack and position your legs using a shoulder-width
medium stance with the toes slightly pointed out. Keep your head up at all times and
maintain a straight back. This will be your starting position.

1.

Begin to slowly lower the bar by bending the knees and sitting back with
your hips as you maintain a straight posture with the head up. Continue down until
your hamstrings are on your calves. Inhale as you perform this portion of the
movement.

Execution Phase

2.

Follow Through Phase

1.

Repeat for the recommended amount of repetitions.

Documenting attained Critical Elements is required.

Use the Critical Elements to evaluate your primary objective
In this documentation include:
barbell
back pain, muscle tear
quad muscle growth
muscle memory with squat, help vertical
lift large pounds for power

 lift in larger sets and reps for better endurance

Criteria Sheet
Name of the Activity/Skill: Front Barbell Squats
ILLUSTRTION

PRIMARY OBJECTIVE - CRITICAL ELLEMENTS

Preparatory Phase
1.

This exercise is best performed inside a squat rack for safety purposes. To
begin, first set the bar on a rack that best matches your height. Once the correct
height is chosen and the bar is loaded, bring your arms up under the bar while
keeping the elbows high and the upper arm slightly above parallel to the floor. Rest
the bar on top of the deltoids and cross your arms while grasping the bar for total
control.

2.
Execution Phase
1.

Step away from the rack and position your legs using a shoulder width
medium stance with the toes slightly pointed out. Keep your head up at all times as
looking down will get you off balance and also maintain a straight back. This will be
your starting position. (Note: For the purposes of this discussion we will use the
medium stance described above which targets overall development; however you
can choose any of the three stances described in the foot positioning section).

1.
3.

Follow Through Phase

1.

Begin to raise the bar as you exhale by pushing the floor mainly with the
middle of your foot as you straighten the legs again and go back to the starting
position. Repeat for the recommended amount of repetitions.

2.

Documenting attained Critical Elements is required.

Use the Critical Elements to evaluate your primary objective
In this documentation include:
barbell
back pain, muscle tear
quad muscle growth, hip flexor growth
muscle memory with squat, help vertical

lift with more weight

lift with larger sets and reps

Criteria Sheet
Name of the Activity/Skill: barbell lunge
ILLUSTRTION

PRIMARY OBJECTIVE - CRITICAL ELLEMENTS

Preparatory Phase
1.

Hold on to the bar using both arms at each side and lift it off the rack by first
pushing with your legs and at the same time straightening your torso.

3.

Execution Phase
4.

Step away from the rack and step forward with your right leg and squat
down through your hips, while keeping the torso upright and maintaining balance.
Inhale as you go down. Note: Do not allow your knee to go forward beyond your
toes as you come down, as this will put undue stress on the knee joint.

1.

Using mainly the heel of your foot, push up and go back to the starting
position as you exhale. Repeat the movement for the recommended amount of

Follow Through Phase

repetitions and then perform with the left leg.

3.

Documenting attained Critical Elements is required.

Use the Critical Elements to evaluate your primary objective
In this documentation include:
barbell
back pain, tears, pull leg muscles
helps with single leg strength
Helps muscle memory with single leg vertical
Lift and add weight as u progress
Larger sets and reps

Criteria Sheet
Name of the Activity/Skill: dumbbell step ups
ILLUSTRTION

PRIMARY OBJECTIVE - CRITICAL ELLEMENTS

Preparatory Phase
1.

Stand up straight while holding a dumbbell on each hand (palms facing the
side of your legs). Place the right foot on the elevated platform. Step on the platform
by extending the hip and the knee of your right leg. Use the heel mainly to lift the
rest of your body up and place the foot of the left leg on the platform as well.
Breathe out as you execute the force required to come up.

4.

Execution Phase

1.

Step down with the left leg by flexing the hip and knee of the right leg as
you inhale. Return to the original standing position by placing the right foot of to
next to the left foot on the initial position.

1.

Repeat with the right leg for the recommended amount of repetitions and
then perform with the left leg.

Follow Through Phase

4.

Documenting attained Critical Elements is required.

Use the Critical Elements to evaluate your primary objective
In this documentation include:
dumbbells
quad muscle tears, ligament tears
single leg quad muscle growth
your quads will undergo muscle memory with step ups
increase reps on each side
add sets for endurance

Criteria Sheet
Name of the Activity/Skill: bodyweight squat
ILLUSTRTION

PRIMARY OBJECTIVE - CRITICAL ELLEMENTS

Preparatory Phase
Stand with your feet shoulder width apart. You can place your hands behind your
head. This will be your starting position.

Execution Phase
Begin the movement by flexing your knees and hips, sitting back with your hips.

Follow Through phase

Continue down to full depth if you are able,and quickly reverse the motion until
you return to the starting position. As you squat, keep your head and chest up and push
your knees out.

5.

Documenting attained Critical Elements is required.

Use the Critical Elements to evaluate your primary objective
In this documentation include:
Body only
Lower back injury, quad tear
Better squat stance, quad growth
Muscle memory with squat stance
More reps each set
More sets for endurance

Criteria Sheet
Name of the Activity/Skill: one leg barbell squat
ILLUSTRTION

PRIMARY OBJECTIVE - CRITICAL ELLEMENTS

Preparatory Phase
Start by standing about 2 to 3 feet in front of a flat bench with your back facing
the bench. Have a barbell in front of you on the floor. Tip: Your feet should be shoulder
width apart from each other. Bend the knees and use a pronated grip with your hands
being wider than shoulder width apart from each other to lift the barbell up until you can
rest it on your chest.

Execution Phase
Then lift the barbell over your head and rest it on the base of your neck. Move
one foot back so that your toe is resting on the flat bench. Your other foot should be
stationary in front of you. Keep your head up at all times as looking down will get you off
balance and also maintain a straight back. As you inhale, slowly lower your leg until your
thigh is parallel to the floor. At this point, your knee should be over your toes. Your chest
should be directly above the middle of your thigh.

Follow Through phase

Leading with the chest and hips and contracting the quadriceps, elevate your leg
back to the starting position as you exhale. Repeat for the recommended amount of
repetitions.

6.

Documenting attained Critical Elements is required.

Use the Critical Elements to evaluate your primary objective
In this documentation include:
Barbell
quad muscle tears, ligament tears
stronger quads and calves
muscle memory for single leg power and vert
More reps each set
More sets for endurance

Criteria Sheet
Name of the Activity/Skill: bodyweight reverse lunge
ILLUSTRTION

PRIMARY OBJECTIVE - CRITICAL ELLEMENTS

Preparatory Phase
Begin in a standing position. Your hands should be on your hips or hanging at
your sides. Look directly forward, keeping your chest up, with your feet shoulder-width
apart. This will be your starting position.

Execution Phase
Initiate the movement by taking a step to the rear, allowing your hips and knees
to flex to lower your body. Contacting the back leg through only the ball of the foot,
descend until your knee nearly touches the ground. Use a slow and controlled motion,
paying special attention to proper mechanics and posture. The knee should stay in line
with the foot, and the thoracic spine should remain neutral. After a brief pause, return to
the starting position by driving through the heel of the front leg to extend the knees and
hips.

Follow Through phase

This movement can be done completely on one side before switching, or can be
performed in an alternating fashion.

7.

Documenting attained Critical Elements is required.

Use the Critical Elements to evaluate your primary objective
In this documentation include:
Body only
leg muscle tear
Lunge stance practice, quad hamstring muscle growth
Muscle memory with lunge helps with stance with weights
Add reps for strength
More sets shorter break times

Criteria Sheet
Name of the Activity/Skill: bodyweight side lunge
ILLUSTRTION

PRIMARY OBJECTIVE - CRITICAL ELLEMENTS

Preparatory Phase
Assume an athletic standing position, with the knees and hips slightly bent, feet
shoulder-width apart, and the head and chest up. This will be your starting position.

Execution Phase
Staying low, take a slow, lateral step to the right. Keep your toes pointed forward
and stay low. Extend the left knee, driving your weight to the right, flexing the knee and
hip into a side lunge. Maintain good posture through the entire spine, keeping your head
and chest up.

Follow Through phase

Pause at the bottom of the motion, and then extend through the working leg to
return to a standing position, transitioning into a lunge to the opposite side.

8.

Documenting attained Critical Elements is required.

Use the Critical Elements to evaluate your primary objective
In this documentation include:
Body only
leg muscle tear
Lunge stance practice, quad hamstring muscle growth
Muscle memory with lunge helps with stance with weights
Add reps for strength
More sets shorter break times

Criteria Sheet
Name of the Activity/Skill: freehand jump squat
ILLUSTRTION

PRIMARY OBJECTIVE - CRITICAL ELLEMENTS

Preparatory Phase
Cross your arms over your chest. With your head up and your back straight,
position your feet at shoulder width.

Execution Phase
Keeping your back straight and chest up, squat down as you inhale until your
upper thighs are parallel, or lower, to the floor. Now pressing mainly with the ball of your
feet, jump straight up in the air as high as possible, using the thighs like springs. Exhale
during this portion of the movement.

Follow Through phase

When you touch the floor again, immediately squat down and jump again.
Repeat for the recommended amount of repetitions

9.

Documenting attained Critical Elements is required.

Use the Critical Elements to evaluate your primary objective
In this documentation include:
Body only
Leg muscle tear
Leg strengthening
Muscle memory with vertical jump stance
Faster harder reps
More sets for endurance

Criteria Sheet
Name of the Activity/Skill: pistol squats
ILLUSTRTION

PRIMARY OBJECTIVE - CRITICAL ELLEMENTS

Preparatory Phase
From a standing position, raise one foot off the floor. You should be looking
directly forward, with your chest up, knees and hips slightly bent, and your back straight.
This will be your starting position.

Execution Phase
Descend into a squat by flexing your hips and knee. As you squat, extend the
non-working leg forward to allow clearance for your movement. Descend slowly, paying
close attention to balance and proper movement mechanics, going as far as your
flexibility allows.

Follow Through phase

Hold the bottom position briefly and then return to the start by extending through
the hips and knee, driving through the heel of your working foot.
Repeat for the desired number of repetitions, then switch sides.

10.

Documenting attained Critical Elements is required.

Use the Critical Elements to evaluate your primary objective
In this documentation include:
Body only
Leg muscle tear
Leg strengthening
Muscle memory with vertical jump stance
Faster harder reps
More sets for endurance