Weights Cue Rubric
Lift
Squat
(Quads, Calves,
Glutes, Lats)
Cue 1
Cue 2

Feet Shoulder
Width
Toes Pointed
Straight
Heels on the
Ground
Feet Start
Shoulder Width
Knees are at 90
Angles
Feet shoulder
width apart.
Knees are at 90
angle
Feet shoulder
width apart
Knees at 90 angle



Butt out
Knees Bend
Butt Touches
Bench



Shoulders Back
Torso is
perpendicular to
the floor
Shoulders back
Torso is
perpendicular to
the floor.
Back flat against
the wall

Arms are at the
student’s sides


Arms are at the side
Stepping to right and
left while lunging

Arms are at the side
Feet shoulder
width apart
Feet flat on the
floor
One knee is on the
bench
Other foot is
perpendicular to
the body

Push up onto
toes, then back
down

Dumbbells in hands at
side.

Torso is Parallel
to the floor

Feet Flat on floor
Knees Bent


Lift starts in front of
foot
Elbow is next to the
torso during lift.
Elbow is raised above
torso
Palms Forward and
Hands just above
shoulders (Start)
Arms fully extended
above head, palms
forward (Finish)
Palms facing out
Arms @ 90> (Start)


Lunges
(Quads, Calves,
Glutes)

Side Lunges
(Quads, Calves,
Glutes)

Wall Sits
(Quads, Glutes)




Calf Raises
(Calves, Quads,
Glutes)



Lawnmower
Pulls
(Lats, Biceps)







Seated Military
Press
(Deltoids,
Biceps)


Bench Press
(Pecs, Triceps)


Feet flat on floor
Knees Bent



Feet Flat
Feet Shoulder
Width apart


Tricep Press
(Deltoids,
Triceps)
Cue3

Shoulders Back
Torso
Perpendicular
to Floor

Back is flat
against seat
Eyes under bar


Shoulders Back
Head up, eyes
forward, chin
parallel to floor




Hands Just Wider
Than Shoulder Width
Palms Forward
Elbow Pointed at
ceiling
Hand behind head
(Start)
Hand directly above
Weights Cue Rubric
elbow (Finish)
Tricep Dips
(Triceps,
Deltoids)
Pull ups
(Biceps, Lats,
Deltoids)




Bicep Curls
(Biceps)


Skull Crushers
(Triceps)


Push Ups
(Triceps, Biceps,
Lats, Deltoids)


Heels on the floor
Toes pointed up to
ceiling
Foot on center of
bar, knee bent
(Start)
Leg Fully Extended
(Finish)
Feet shoulder
width apart
Dumbbells in
hands at side
Lay flat on your
back on the bench
Dumbbells in both
hand extended
over head.
Palms on the floor,
shoulder width
apart
Body extended so
that your weight is
being held up by
hands and toes







Torso is
perpendicular to
floor, shoulders
up
Head Up
Body is
Perpendicular
Head Up, eyes
forward

With palms
facing away from
body bring
weights to
shoulders
Bring weights
down to shoulder
and back to
extension


Keep elbows even
with shoulders
Go down so
elbows make a
90 angle

Exhale while you
return to plank
position





Palms Down, fingers
forward
Arms extended (Start)
Elbows bent 90>
(Finish)
Forward grip, palms
facing out
Arms Extended (start)
Elbows bent past 90>
(finish)
Weight should come
all the way up to
shoulders and back
down to legs