Program Guidelines

2. Program Guidelines • Students must respect • The Weight Room • The Instructor • Their Peers • Themselves * What this means…

3. Students must respect • The weight room • The Instructor • You are financially responsible for any equipment you lose or break • You will follow all weight room and instructors rules at all times

4. Students must respect • Their Peers • Themselves • We will always encourage our classmates and never tease, intimidate, or bully anyone. • Be prepared and work hard everyday

5. Weightroom rules • Absolutely no horseplay! • Never interfere with the person lifting • Always have a spotter • Always use good technique • No gum…no food…no sports drinks • Water only • Return all equipment and weights to their proper places • No Back Packs or Cell Phones

6. to enter you must: • Be dressed out • Have your weight room notebook • Have proper shoes

7. Measured Lifts • Bench Press

8. Measured Lifts • Power Squat

9. Measured Lifts • Power Clean

10. Roll Call We will take roll inside the weight room when you are at your rack Monday Tuesday-Friday Per 2- 8:55 Per 3- 10:01 • Per 2- 9:20 • Per 3- 10:21

11. Warm up • After dressing out in the locker room you will jog out to the turn around and circle the island twice and jog up the ramp to the weight room. • Nonparticipants will report directly up the ramp to the weight room and sit on the step facing the pool.

12. Weight Room Layout

13. Wednesday Work Outs We will not lift 5 days a week. Wednesdays will be cardio days that have strength elements incorporated in them.