Hello, welcome to Week 4. 

So this week we're in the weight room again. Your lift, your strength movement this week is strict press or shoulder press is another name for it. We want to make sure our hooks here are set up at a height to where we can step under the bar, stand, and back out, right? You shouldn't have to get on your tippy toes to back the bar out. So make sure the bar is set up at that height. Again, we do have a 35-pound bar. It's shiny, and it's a little bit shorter. The other bars, the majority of the bars in here are 45 pounds. You can also use the 35 pound one if you need to. 

So after you have your hook set up, set up on the shoulder press is going to be with the hands just outside the shoulders and the elbows just slightly in front of the body. Okay? We want to ensure we're pressing straight up overhead with the bar and not pressing out in front of us. And if those elbows are back behind our body, that bar path goes in front. So we want to gently push those elbows slightly in front. That way we're pressing straight up overhead and bringing that bar straight back down to the shoulders. At the top of each rep, you want to think biceps in line with the ears. From the side, biceps in line with the ears. You don't need to press way through, just trying to get that lined up nice and neat. Feet should be right underneath the hips, creating tension in the lower body, right, by squeezing the belly, the booty, and the quads, and then chest is tall in that setup position, right? Rib cage is pulled down a little bit, creating, bracing the torso. Okay, and then up and bringing that bar nice and controlled all the way back down, okay? Back up to the top and back down. 

So, demonstrate a couple of reps. So hand are just up tight in the shoulders. Elbows are just in front of my body, feet are in the hips. 

So this week you're finding, again, that heavy five. That doesn't mean failure. That means loss of form. So if you feel like they're arching the back, okay, on those last reps, if you have to start arching the back, that would be loss of form. Okay, we want to keep that rib cage, pulled down, torso braced throughout all of those. You should have one, maybe two reps, left in the tank on those, finding your heavy, but build to that. And then you'll have your four sets of five for your strength.