The Blue Belt

Men at this level should be able to demonstrate the following skills with good form:

  • Good ‘Complete’ Breathing Pattern – particularly association with exercise
  • Unassisted Deadbug and/or Straight Leg Assisted Deadbug (with good core compression)
  • Unstable Front Plank Position (for multiple 10 second holds)
  • Feet Elevated Side Plank (for multiple 10 second holds)
  • Straight Bar Chop Pattern – 8 repetitions under light load
  • Straight Bar Lift Pattern (Reverse Chop) – 8 repetitions under light load
  • Demonstrate Proper Back Extension (or variation) Technique – 8 repetitions under light load (GHD permitted)
  • Demonstrate Proper Hip Hinge – 6 repetitions under load (Cable Pull-Through and/or Kettlebell/Dumbbell Deadlift as Baseline – other loaded variations acceptable)
  • Demonstrate a Proper Squat – 8 Repetitions under load (Low Cable Squat and/or Goblet Squat as Baseline – other loaded variations acceptable)
  • Demonstrate a Proper Single Leg Squat with Support (Bench, Handle Assistance and/or Counterweight)
  • Demonstrate Lunge Pattern under load – 6 repetitions a side
  • Demonstrate Side Lunge Pattern – 6 repetitions a side (bodyweight)
  • 15 Repetitions of Push-Ups
  • 15 Repetition of Inverted Body Rows
  • At least 3 Chin-Ups and/or Pull-Up, unassisted

Women at this level should be able to demonstrate the following skills with good form:

  • Good Complete Breathing Pattern – particularly association with exercise
  • Unassisted Deadbug and/or Straight Leg Assisted Deadbug (with good core compression)
  • Unstable Front Plank Position (for multiple 10 second holds)
  • Side Plank for 90 seconds per side
  • Straight Bar Chop Pattern – 8 repetitions under light load
  • Straight Bar Lift Pattern (Reverse Chop) – 8 repetitions under light load
  • Demonstrate Proper Back Extension (or variation) Technique – 8 repetitions with bodyweight (GHD permitted)
  • Demonstrate Proper Hip Hinge – 6 repetitions under load (Cable Pull-Through and/or Kettlebell/Dumbbell Deadlift as Baseline – other loaded variations acceptable)
  • Demonstrate a Proper Squat – 8 Repetitions under load (Low Cable Squat and/or Goblet Squat as Baseline – other loaded variations acceptable)
  • Demonstrate a Proper Single Leg Squat with Support (Bench, Handle Assistance and/or Counterweight)
  • Demonstrate Lunge Pattern under load – 6 repetitions a side
  • Demonstrate Side Lunge – 6 repetitions a side (bodyweight)
  • 15 Repetitions of a Body Weight Squat (Through a Range of Motion Appropriate For Them)
  • 10 Push-Up With Hand Elevated (Approximately 18″ high or less)
  • 10 Inverted Body Rows (Knee’s Bent)
  • At Least 5 Chin-Up and/or Pull-Up with an Appropriate Band Counterweight