PUSH
- Bench Press
- Bench Press from Pins
- Bench Press with Pause
- Explosive Band Push Ups
- Band Push Up
- Chain Press
- Dumbbell Incline Press
- Dumbbell Military Press
- Barbell Incline Press
- Weighted Dips
- 1 Arm DB Jerks
- Clap Push Ups
- Push Ups
- Band Press
- Dumbbell Alternating Neutral Bench Press
- Dumbbell Floor Press
- Dumbbell Bench Press
- Close Grip Bench Press
- Overhead Press
- Overhead Press from Pins
- Military Floor Press
- Push Press
- Board Press
- Barbell Floor Press
- Dumbbell Alternating Bench Press
PULL
- Weighted Chin Ups
- Bent Over Row
- Underhand Chin Ups
- Single Arm Cable Row
- Dumbell Shrugs
- Rear Delt Raises
- Upright Rows
- Cable Rows
- Renegade Rows
- Front Plate Raise
- Barbell Shrugs
- Chin Up Variations
- Lat Pull Down
- Face Pulls
- Trap Bar Shrugs
- Pull Ups
- Scarecrows
- Lateral Raise
- One Arm Row
- Inverted Rows
TWIST
- Windshields
- Russian Twist
- Lunge Rotation
SQUAT
- Back Squat
- Back Squat from Pins
- Front Squat
- Front Squat with Bodybuilder Grip (Cross arms in front of chest over bar)
- Over Head Squats
- Single Arm Squat Drop
- Front Squat with Straps
- Front Squat with Pause
- Weighted Squat Drop
LUNGE
- Dumbbell Lunges
- Front Load Elevated Reverse Lunge
- Reverse DB Lunge
- Swiss Ball Leg Curls
- Dumbbell Step Up
- Glute/Ham Bridge
- Walking Lunges
- Deceleration Step Up
- Bulgarian Split Squats
- Step Ups
- 4 Way Lunges
- Overhead Lunge
- Single Leg Hip Thrust
BEND / HINGE
- Deadlifts
- The heavier you go it becomes more vital to create more inter-abdominal pressure via the valsalva maneuver: Inhalation coupled by a drawing in of the belly to brace the abdominal region and protect thoracic cavities. Holding the breath as you move through the sticking point of the exercise and finishing with an exhale.
- Deadlifts from Pins
- Sumo Deadlift
- (Decreases lever arm so you don’t have to hinge forward so far. Cue: ‘imagine a rope attached to the crown of your head and that your being pulled up the the ceiling’)
- Snatch Grip Deadlifts
- Kettle Bell Swings
- Dimmel Deadlift (Explosive thrust from just after the knee’s)
- Weighted Hip Thrust
- Lateral Broad Jump
- Deficit Deadlift
- Good Mornings
- Buddy Hamstrings Curls
- Reverse Hyper Extension
- Glute – Ham Raise
- Overhead Goodmorning
- Trap Bar Deadlift
- Power Clean
- Romanian Deadlift
CORE
- Side Plank Hip Lifts
- Plank Walkouts
- Seal Walks
- Wheel Rollouts
- Dragon Flags
- V-Ups
- Leg Lifts
- Weighted Sit Ups
- Knees to Bows
- Stir the Pot (Arm rotation on swiss ball)
- Core Hold Raise
GAIT
- SL High Knee
- Lateral Shuffle
- Lateral Pogo Jump
- Unilateral Power Jumps (Single leg lateral jumps)
ARMS
- Bicep Curls
- Dumbbell Curls
- Dumbbell Skull Crushers
- Tricep Extension
- Hammer Curls
PREHAB / ACTIVATION
- Y-Cuffs
- I’T’Y’s
- Wall Scap Mobility (wall slides – maintain all 5 points of contact)
- Band Shoulder Dislocations
- Band Internal Rotation
- Reverse Lunge + Twist
- Single Leg Toe Touch
- Banded Pull Aparts
- Band Glute-Hamstring
- Posterior Chain Contraction (Stationary RDL)
- Hip Rotation
- Band Face Pull + External Rotation
- Standing I’s T’s Y’s (with weight)
- Barrier Knee Raise
- Band Knee Raise
- Hurdle Hips
SPEED / POWER
- Box Jumps
- Broad Jumps
- Weighted Box Jump
- Single Leg Tuck Jump
- Single Arm Landmine Jerk
- Pro Shuttle (Cross Over Run) (Carioca minus hip hike)
- Pogo Jumps
- Med Ball Vertical Toss
- Low Squat Jump
- Explosive Band Push Up
- Hurdle Jump
- Prowler
- ESS Box Jumps (Jumping from seated to box)
- Single Leg Hip Exchange (From elevated plates (4-10in) 1 foot up – mimicing quick explosion of first 2 steps of a sprint)
- Power Skips (Like A-skips – driving knee up as high as possible or driving out for distance)
- Plyometric Pushup
- Med Ball Underhand Toss
- Low Squat Jump to Lunge
- Depth Jump
- Lateral Power Jumps
- Sledge Hammer Swing (onto tyre)
- Single Leg Vertical Jump
- Single Leg Approach Box Jump (Lay up feetwork to box jump)
- Rebound Vertical (From box – land – jump – explode – optional land into split stance)
- Power Bounding (Jumping vertically into tuck position for distance or height spending as little time on ground as possible)
- One Arm Dumbbell Snatch
- Lying Med Ball Chest Pass
- Knee Jumps
STRETCHES / ACTIVATION
- Dynamic Warm Up (High knee tuck – high knee run on toes – grab foot behind but – butt kicks – figure 4 grab ankle to hip horizonatly – straight leg march kicks – walking lunge – reverse lunge – lateral lunge sink hips back either side – dynamic calf dips – 10x bw squats – overhead opposite toe touch – firehydrant, on all 4’s raising knee – on all 4’s kicking leg back contract glute circle hip around x5 slow x5 fluid
- Backpack Stretch (hook band over shoulder just like wearing a backup attached from bar – step forward in split stance – look away from shoulder – hold back of head)
- Band Pull Aparts
- Facepull w/band to External Rotation
- Hip Flexor Stretch
- Pec Minor Stretch (against wall)
- Banded Pec Stretch
- Banded Hip Flexor Stretch
- Groiners
- Lat Stretch w/band
- Pigeon Pose
- Seal Walks
- Banded Lat Stretch
- Banded Hip Activation (small band around ankles tapping foot laterally and vertically)
- Elevated Hip Stretch (Pigeon pose on box)
- Hip Circle Squat (Band around knees into squat to learn what a squat with poster chain activation feels like)
STRONGMAN
- Farmer Walks
- Keg Carries
- Backwards Sled Drag
- Tire Flips
- Keg Clean & Press
- SandBag Loads