Training Elements

Instructional Videos

Below are YouTube videos from our CNUTFXC Channel created to provide guidance on our cues and expectations for various key training elements.

Each exercise is demonstrated and explained in the manner CNUTFXC expects them to be executed. Variations of these exercises and movements may be used by other programs and broadcast elsewhere on the internet, but these videos and cues connect with our overall development philosophy and training programs.

Weight Room Exercises

BB Front Squat• Hands evenly spaced just inside the shoulder with the barbell resting evenly across the front of the shoulders.• Feet a little wider than shoulder width apart with the elbows high and chest out• As we descend, feel the hips push away from you; keep the elbows high and chest up• At the bottom of the squat we should feel the weight distributed evenly across the entire foot• Squeeze the glutes and push the ground away from you while driving the knees out

Trap Bar Deadlift• Feet wider than shoulder width and hands evenly spaced on the handles of the Trap Bar• Push the chest out and keep the back flat with the hips just lower than the chest• Use the entire foot to push the ground away from you while driving the knees out and keeping the chest pushed forward• Hinge at the hip THEN bend the knees to return the Trap Bar to the floor while keeping the chest out and back flat

BB Back Lunge Squats• Hands evenly spaced wider than the shoulder with the barbell resting evenly across the back• Big step forward so that the rear foot lifts off the ground and hip has a slight stretch; the weight should be primarily be over the front legs• Keep the chest up and squat with pressure over the entire middle of the front foot• At the bottom, squeeze the glutes and use the entire front foot to push the ground down while keeping the chest up and hips forward

RDL• Hands and feet evenly spaced at about shoulder width • Slight bend in the knee Note: the knees should not bend any more than this during the exercise• Pull the bar into your thighs and pinch your shoulder blades together • Hinge at the hips by keeping the bar tight and pushing the hips away from you while keeping your knees from bending • To stand up, squeeze the glutes while keeping the bar tight to your body and the shoulders pinched

Hang Clean High Pull• Hands and feet evenly spaced about shoulder width apart• Roll the knuckles to the floor while pulling the bar into your thighs and pushing your chest out• Bend the knees and hinge to the hang position just below mid-thigh• From there, keep the bar tight and jump it up to your shoulders and let it fall

Hang Power Clean• Hands and feet evenly spaced about shoulder width apart• Roll the knuckles to the floor while pulling the bar into your thighs and pushing the chest out• Bend the knees and hinge to the hang position just below mid-thigh• From there, keep the bar tight, jump it up to your shoulders, shoot your elbows out, and catch the bar; Jump and Catch.
-----See RDL instructional video for proper hinging technique

Floor Clean (Power Clean from Floor)• Hands and feet about shoulder width apart• Roll the knuckles to the floor while pulling the bar about 1 inch from your shins and pushing your chest out• Keep the chest high and over the bar with the hips back and just lower than the chest; the back should be flat and engaged• From there, keep the bar tight and jump it up to your shoulders shoot your elbows out and catch the bar. Jump and Catch.

PhysioBall Hamstring Curl• Heels and calves on the physioball• Squeeze the glutes and push the hips up into a high bridge• Pull your heels close to the body while squeezing the hamstrings• Pause for a brief moment, then extend the legs and bring the heels right back while staying in a high bridge

Field Exercises

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