Bilateral Lower Body Coaching Cheat Sheet Performance Description

Ideally, weight should be evenly distributed throughout movement among three points of contact on each foot 1st and 5th metatarsal heads and the heel. However, to correct for quad dominance, certain clients should put more emphasis on pulling through the heel To stabilize the lumbar spine, the diaphragm should be engaged and all the core muscles should be stiffened The lumbar spine should remain in neutral throughout the movement, and lower rib flare should not be present.

Verbal Cue

Physical Cue

Tripod foot OR drive through the heel

N/A

Buddha belly, steel core

Place your hand on the belly of your client and give the Buddha belly cue; for steel core, firmly and rapidly rake your finger up and down the obliques until they tense up Place your hand on the lower ribs on the front of the body. Give the ribs down cue if there is rib flare Place a PVC pipe along your clients back. In neutral position, there should be three points of contactthe back of the head, the thoracic spine, and the sacrum. The PVC pipe can be used as a cue during any phase of movement provided the client is not under load. For hips back, have your client stand with his back towards a wall, approximately one foot away, and ask him to pick something up off the floor by touching his butt to the wall. For knees out, place your hand outside the knee and apply a slight inward force asking the client to push his knees out against it during movement Have the client stand tall with good posture and squeeze the glutes (while maintaining a neutral lumbar spine) so he can experience what the end of each rep should feel like when performed properly.

Chest up, ribs down

The neck should remain in a neutral position throughout movement and the eyes should be looking up.

Pack the neck (double chin), eyes up

The majority of bilateral lower body movements begin with the hips shifting posteriorly. During movement, the knees should not collapse inwards or rotate internally.

Hips back, knees out

Lifts should be finished with a strong contraction of the glutes, returning the hips to 0 degrees of flexion.

Hips OR squeeze the butt

2012 Fitness Revolution International

Unilateral Lower Body Coaching Cheat Sheet Performance Description

For split-stance exercises, the feet should stay parallel to one another throughout movement The front foot should not pronate, and in most cases, clients should return to the starting position by pulling through the heel The hips should remain facing forward and be square throughout the entire movement The hips should be level; the working legs hip should not hike upward The spine should remain in neutral position throughout movement and the shoulders should not round The knee should remain in line with the foot and hip throughout the entire movement

Verbal Cue
Parallel feet Balance, drive through the heel OR tripod foot Headlight hips N/A Get tall (split stance); chest up (true single leg) Knee out

Physical Cue
If a foot turns in or out during movement, place it back in parallel between reps Remove the front shoe If hips arent square, place them in a square position between reps Reduce the range of motion For split stance exercises, place your hand gently on someones head while giving verbal cue Place your hand on the outside of the knee and give verbal cue

2012 Fitness Revolution International

Upper Body Coaching Cheat Sheet Performance Description

Thoracic extension should be maintained for upper body movements. Most upper body movements should also involve having the shoulder blades being held down and back at some point during the movement. When the arms are near the body, the chest is up, and the shoulder blades are down and back, the lats should also be actively pulling the arm into extension. For horizontal pushes, the arms should remain roughly between 30 and 60 degrees of abduction and should not be allowed to flare out. To stabilize the lumbar spine, the diaphragm should be engaged and all the core muscles should be stiffened

Verbal Cue

Physical Cue
Place your hand between the shoulder blades on the clients mid to upper back while giving the verbal cue.

Chest up, blades down and back

Lats locked OR lats locked, elbows down

While your client has his chest up and his scapulae down and back, place your near the back of his armpit. Ask him to squeeze your finger back. This will allow him to experience what engaging the lats feels like Place your hand on the belly of your client and give the Buddha belly cue; for steel core, firmly and rapidly rake your finger up and down the obliques until they tense up If the verbal cue alone is not working, gently place two fingers on the clients chin and ask him to make a double chin. The client should then be asked to hold that position throughout the movement. A PVC pipe can also be placed on the clients back in some instances. Neutral position is when it is in contact with the sacrum, thoracic spine, and the back of the head.

Buddha belly, steel core

The neck should remain in a neutral position throughout movement

Pack the neck (double chin)

2012 Fitness Revolution International

Core Stability Coaching Cheat Sheet Performance Description

To stabilize the lumbar spine, the diaphragm should be engaged and all the core muscles should be stiffened The client should be actively engaging the glutes.

Verbal Cue

Physical Cue
Place your hand on the belly of your client and give the Buddha belly cue; for steel core, firmly and rapidly rake your finger up and down the obliques until they tense up N/A If the verbal cue alone is not working, gently place two fingers on the clients chin and ask him to make a double chin. The client should then be asked to hold that position throughout the movement. A PVC pipe can also be placed on the clients back in some instances. Neutral position is when it is in contact with the sacrum, thoracic spine, and the back of the head.

Buddha belly, steel core

Squeeze the butt

The neck should remain in a neutral position throughout movement

Pack the neck (double chin)

2012 Fitness Revolution International