Crystal Lake Wizards Wrestling Club

1. Goodmorning to Shoulder Press (barbell)

1. Stand with feet shoulder width apart with knees slightly bent (at 20°).
2. Start position: Grasp bar with overhand grip shoulder width apart and rest on your posterior deltoids. Back should be straight in a neutral position.
3. Bending at the hips, lower bar to approximately knee height. Keep knees bent at 20° throughout movement.
4. Return to start position and press the barbell overhead into a shoulder press position.
5. Remember to keep back straight - movement should occur at the hip. To facilitate this, shift glutes back as if ready to sit down. Knees should not move forward beyond the toes.

2. Hang Clean to Full Squat (barbell)

1. Keep torso straight but bent forward at the hips slightly.
2. Explosively raise the bar by extending the hips, knee and ankle in a “jumping action”.
3. Keep your elbows out and shoulders directly above bar as long as possible.
4. Keep the bar close to the body.
5. Once you have extended the lower leg shrug your shoulders and at maximum elevation of the shoulders start pulling with the arms.
6. Keep the elbows high during the pull until the highest point.
7. Rotate elbows around and underneath the bar.
8. Rack the bar across the front of the shoulders.
9. Slightly flex the hips and knees to absorb the weight.
10. This should be a fluid motion where all the steps flow together.
11. Now go into a full squat maintaining the barbell on your shoulders.
12. Return to the starting position.

3. Walking Lunge with Dumbbell

1. Start position: Stand with feet hip width apart. Hold a Dumbell in each hand.
2. Step forward 2-3 feet forming a 90° bend at the front hip and knee. DO NOT allow front knee to extend past the big toe - may cause injury.
3. Push body up and move the back foot beside the front foot. Alternate feet and repeat.
4. Remember to keep head and back upright in a neutral position. Shoulders and hips should remain squared at all times.
5. Watch for proper knee alignment - do not let front knee extend past big toe or deviate laterally or medially. Back knee should not come in contact with floor.

4. Squat Jump

1. Stand with feet shoulder-width apart, trunk flexed forward slightly with back straight in a neutral position.
2. Arms should be in the “ready” position with elbows flexed at approximately 90°.
3. Lower body where thighs are parallel to ground.
4. Explode vertically and drive arms up.
5. Land on both feet and repeat.
6. Prior to takeoff extend the ankles to their maximum range (full plantar flexion) to ensure proper mechanics.

5. Alternating Split Squat

1. Stand with feet hip width apart. Take left leg and step back approximately 2 feet standing on the ball of back foot.
2. Feet should be positioned at a staggered stance with head and back erect and straight in a neutral position. Place hands on waist.
3. Lower body by bending at right hip and knee until thigh is parallel to floor then immediately explode vertically.
4. Switch feet in the air so that the back foot lands forward and vice versa.
5. Prior to takeoff extend the ankles to their maximum range (full plantar flexion) ensure proper mechanics.

6. One Leg Box Step Up

1. Stand to the right of the box. Place left foot on top of box.
2. Raise body using the left foot only until leg is extended
3. Lower to start position keeping the foot on top of box. Repeat with other leg according to exercise prescription.