PREPERATION

LEGS Balance board squat Body weight squat Cross over lunge Lateral squat Lateral step up Pistol squat Single leg box squat Single leg RDL Single leg RDL with a touch Single leg SB combo Front squat Back squat Single leg SB hip raise Single leg wall squat Skater squat Split BB squat Squat with staggered stance Stability ball wall squats Staggered squat AUXILIARY EXERCISES Band hip rotations Band leg curls Band slides Elevated slide board reverse lunge Hurdle duck under Hurdle step over Leg extension Leg press Lunge/Step up/Reverse lunge MB foot elevated hip lift Slide board Slide board reverse lunge Standing flexion and extension Standing leg curl GLUTE HAM RAISE Forced reps GHR Manual Eccentric GHR JUMPS ADA TORSION JUMPS Phase 1: Basic Force Imposed Movements Forward ADA Drop Squat Lateral ADA Drop Squat Backwards ADA Drop Squat Phase 2: Intermediate Force Imposed Movements Forward ADA Split-Squat DropLateral Lateral ADA Split-Squat Drop Backwards ADA Split-Squat Drop: Phase 3: Advanced Force Imposed Movements Forward ADA Split-Squat Drop 180 Lateral ADA Split-Squat Drop 180 Backwards ADA Split-Squat Drop 180 Phase 4: Advanced Force Imposed Movements Single Leg ADA Landings AMT Jumps OLYMPIC MOVEMENTS DB PC DB PC/JK DB PC/PR DB SP PC DB SP CL/PR DB SP CL/JK DB SP CL DB CL/PR DB PS DB SP SN DB 1 ARM SN DB SN 1 LEG 3 Position combo movements DB PC/FS/PP DB PC/FS/PJ DB PC/FS/JK DB PC/LG/PP DB PC/LG/PJ DB PC/LG/JK DB PS/OHS/LG DB PS/OHS/PR DB PS/OHS/LG/PR DB shrug/PC/upright row DB shrug/PS/upright row

**An2 bracket work 10-25 and 25-40 seconds BACK Band chin ups Feet elevated floor pull up Feet elevated floor pull up (1 leg) Feet elevated floor ring pull up Feet elevated push up One arm across body pull down One arm DB row One arm pull down Sternum chin up (band) Floor pull ups CHEST Chest push (single response) DB rotation push up Drop push MB drop and explode One arm DB bench press One arm DB incline Alt. DB press incline/declines/bench Push up variations Push ups Push up plus 1 hand elevated push up Med ball push up CORE STABILITY ISOMETERIC HOLDS PRGRESSION HANDS IN FRONT OF ARMS ELBOWS IN FRONT ELBOWS UNDER SHOULDERS HANDS IN FRONT ON ONE LEG ONE HAND IN FRONT OPPOSITE HAND AND LEG ELBOW BRIDGE ELBOW BRIDGE W/ MOVEMENT

MED. BALLS BODY ROLLS CHOP FROM THE FOREHEAD CHOP ONE LEG TO THE OTHER CHOP TO KNEE CHOP TO THE ANKLE CHOP TO WAIST CHOPS BACKHAND CROSS IN FRONT DIAGONAL THROW DISCUSS THROW DOWN THE SIDE HAMMER THROW KAYAK STROKE SHOULDERS KAYAK STROKE (HOLD FEET UP) Body blade KAYAK STROKE STABILITY BALL Prone shoulder circuit Y T W L LOG THROW Wall dribble OVERHEAD CHOP DOWN COMPOUND MOVEMENTS PRONE BACK EXTENSION DB upright rows/front raise/side lateral/ PRONE THROW STABILITY BALL bent over lateral/DB shoulder press RAINBOWS DB shrug/DB shoulder press/side lateral/ SAXON SIDE BENDS front raise/bent over front raise SEATED LEG CIRCLES (1 arm)DB shoulder press/DB shrug/side SEATED PASS MOVING lateral/bent over lateral/front raise SEATED SIDE THROW SEATED SIDE THROW STABILITY BALL SEATED SOLO TWIST STOMACH SIDE THROWS TRUNK TWIST TOSS TRICEPS TWIST FULL AND THROW BB extension/press (bench, incline, decline) TWIST HALF AND THROW DB extension/press (bench, incline, decline) WOOD CHOPPER TWIST AT THE TOP EZ bar ext/press (bench, incline, decline) Standing rev. cable pushdown/pushdown BACK Bridging: 1 arm rev. pushdown/pull down Supine (Face Up) Prone (Face Down) BICEPS Side (Both) Reverse BB curl/BB curl 1-Leg Supine DB hammer curl/DB curl Elevated Supine (2 Legs) Incline DB hammer curl/wide DB curl Elevated Supine (1 Leg) BB wide grip curl/BB narrow grip curl Bird Dog Dynamic (Prone & Sides) 2-Point Side 3-Point Dynamic T-Stabilization Lock Out T-Stabilization Lock Out + Hyperextension T-Stabilization Lock Out + Abduction T-Stabilization Log Roll 2-Point Prone Superman Pointer (Alternating Limbs) Superman Pointer Superman Pointer (Flutter Kick) Bird Dog Extension

CALVES Seated calf raise Standing DB calf Raises Walking DB calf raise

LOW BACK 1-Leg Extension Back raise (hyperextension) Isometric Contraction Pull through Reverse hypers Seated med ball GM Standing 1 leg GM Band GM

STRENGTH ENDURANCE
LEGS 3 position lunge combo Back squat BB lunge BB step ups DB squat no lock out DB step ups Front squat High DB step up Lateral step ups One leg squat (foot up) Single leg stability ball combo Staggered squat Walking BB lunge Walking kick lunges AUXILIARY EXERCISES DB leg curl DB RDLS DB RDLS single leg Leg extension (double negative) Leg extension (drop sets) Leg press 5-10-15-20-25-30 Leg press calf raise Leg press complete failure @ 100 Lunge/Step up/Reverse lunge Single leg curl Single leg extension Standing leg curl Standing one leg reach GLUTE HAM RAISE Bottom GHR (MIO) Heavy eccentric Heavy holding weight on chest OI manual GHR One hundred total reps Rest pause GHR Timed GHR DBS METHODS OI split squat ISO squats Step up and over ISO fob 1 leg squat (wt. on up side) OI fob squat ISO leg curl ISO 1 leg RDLS OI leg curl OI 1 leg RDLS JUMPS Bulgarian Circuit 1 An2 Bracket (25-35) Timed squat @ 60% Jump squat @30 Vertical jump @BW Bulgarian Circuit 2 An2 Bracket (25-35) Squat onto toes @60% 1/4 jump squat @30% Splitsquat 180's @BW Bulgarian Circuit 3 An2 Bracket (25-35) Iso ballistic jump squat onto toes @60% DB cycle jumps @ 30% Tuck jumps @ BW Jump Circuit (DB's) An2 Bracket (25-35) Single leg push Single leg jump start CSS linear jump Manual jump RFI and RA An2 Bracket 1x per wk. see sheet OLYMPIC MOVEMENTS 3 Position combo movements PC/FS/PP PC/FS/PJ PC/FS/JK PC/LG/PP PC/LG/PJ PC/LG/JK PS/OHS/LG PS/OHS/PR PS/OHS/LG/PR LOW BACK 1 leg reverse hypers Standing band back extension Twisting back extension Squat good morning Seated GM arched Seated GM rounded SHOULDERS Special Circuit T, Y, I, W (holds) COMPOUND seated military Seated BB military press Arnold press cable upright row BB upright rows DB upright rows SHRUG Behind the back BB shrugs Incline shrug face bench Static cable shrug Seated DB shrug Seated one arm DB shrug BB shrug LATERAL Cable side lateral seated side lateral Floor side lateral FRONT low cable front raise One arm DB front raise REAR Low row strap pull to face Bent over cable lateral Bent over lateral DB raise Lying face down front raise CHEST Bench/incline press DB floor press DB incline flies DB incline press Decline press Decline to neck Dips Machine flies PUSH UP VARIATIONS Walk in circle Med. Grip Hands on hex Close grip feet on a bench Hands elevated Finger tip BACK CHIN UP AND PULL UP VARIATIONS SEE ATTACHED SHEET Bent over BB row Bent over Reverse grip BB row Close grip pulldown Floor pull ups Lying DB row Med grip chest supported rows One arm BB row Pull ups UHG low rows V grip pull down Rope pull down BICEPS BB curls Concentration curls Easy bar curls (strip sets) Incline DB curl Seated DB twisting DB curl Alt. DB curls TRICEPS Bench BB kick backs Close grip bench DB triceps extension Decline close grip bench Decline DB triceps extension Reverse grip BB incline extension
Reverse grip one hand cable push down

CORE COMPOUND ABDOMINALS CHINNIES LEG CIRCLES ON A BENCH RUSSIAN TWIST DEAD BUG BODY ROLLS STANDING CRUNCH Scissor Cross Starfish Squirm LEG RAISE PROGRESSION LEG RAISE ALT. LEG RAISE BENCH V LEG RAISE 3 WAY LEG RAISE TWISTING LEG RAISE SWISS BALL LEG RAISE WEIGHTED LEG RAISE PULL IN PROGRESSION PULL IN ALT. LEG PULL IN TWISTING LEG PULL IN ALT. TWISTING LEG PULL IN 3 WAY LEG PULL IN LEG PULL IN OBLIQUE CABLE STANDING SIDE CRUNCH DB SIDE BENDS BAND SIDE BEND CABLE SIDE BEND OBLIQUE CRUNCH SIDE JACKKNIFE single leg SAXON SIDE BEND BAND SAXON SIDE BEND CABLE SAXON SIDE BEND DB CABLES ROTATIONS (COMBOS) STANDING CHOP HANDS TOGETHER STANDING LIFT HANDS TOGETHER STANDING CHOP HANDS AT THE ENDS STANDING LIFT HANDS AT THE ENDS STABILITY ISOMETERIC HOLDS PRGRESSION HANDS IN FRONT OF ARMS ELBOWS IN FRONT ELBOWS UNDER SHOULDERS HANDS IN FRONT ON ONE LEG ONE HAND IN FRONT OPPOSITE HAND AND LEG ELBOW BRIDGE ELBOW BRIDGE W/ MOVEMENT CRUNCH / SIT UP CIRCUITS KNNES BENT SQUIRM SIT UP ALT. TWIST SIT UP TWISTING SIT UP COMPOUND

One arm DB triceps supinated ext

CALVES BB calf raise Single leg calf raise

HURDLE MOBILITY SLED DRAGGING

** An 2 bracket work 10-25 seconds and 25-40 seconds ** Can use the following methods: PIM, MIO, ISO,IPM, OLP, OI 1 full 2 half reps, partials, timed, drop sets, double negative, reverse pyramids, descending, ascending

MAX EFFORT
**An1 bracket work 0-9 seconds **An 2 bracket work 10-25 seconds Can use PIM, MIO, ISO, IPM, OIP, OI LEGS 15/15 Cluster Back squat 20-20 Cluster Back Squats 5-3-2 Cluster Back Squats Accentuated Box squats Dynamic isometric Back squat Eccentric one legged foot up squat (slow) One leg isometric alt squat Tempo contrast Back squat AUXILIARY EXERCISES 3 position Iso Leg curl Accentuated eccentric Leg curl Accentuated Eccentric Leg Press Cluster Leg curl Double negative Leg curl Double negative Leg Press Dynamic isometric Leg curl Extreme drop set Leg press Rest pause Leg curl Rest pause Leg Press (ham and quad) Tempo contrast Leg curl Timed Leg curl (med) Timed Leg press (med) Timed Leg press (short) Yielding 2 pos Iso Leg press GLUTE HAM RAISE Accentuated Eccentric Glute ham raise GHR Glute ham raise band Glute ham raise Forced reps Glute ham raise weight on chest Glute ham raise yielding 3 positions ISO ballistic GHR Single leg glute ham raise Weight behind the head Glute ham raise DBS METHODS MIO squats (bottom squats) ISO ballistic squat MIO fob squats ISO ballistic fob squat ISO ballistic leg press MIO leg press ISO ballistic leg curl MIO leg curl JUMPS RFI and RA An2 Bracket 1x per wk. see sheet OLYMPIC MOVEMENTS Power clean (ha, hb, fl) Power snatch (ha, hb, fl) Clean Snatch Push press Push jerk Jerk Clean pulls Snatch pulls Clean high pulls Snatch high pulls Clean pulls from pins Snatch pulls from pins LOW BACK 1 leg back extension 3 position reverse hypers Standing GM arched Standing GM rounded Seated GM arched Seated GM rounded Iso back raise Iso ballistic reverse hypers Iso pull through Iso reverse hypers Single leg reverse hypers CALVES BB calf raise Seated calf raise

BACK CHIN UP AND PULL UP VARIATIONS SEE ATTACHED SHEET 3 pos. isometric hold Low rows 3 pos. isometric hold Wide grip pull down Barbell close grip row Barbell UHG grip row D grip chest supported rows DB chest supported rows Descending eccentric Low rows Descending eccentric Wide grip pull down Dynamic isometric Low rows Dynamic isometric Wide grip pull down Tempo contrast Wide grip pull down Tempo contrast Wide Low rows CHEST SEE MAX EFFOFT SHEET FOR COMPLETE BREAKDOWN 8-10 Cluster Bench press Alt. and hold DB bench Alt. and hold DB floor press Alt. and hold DB incline Board press Tempo contrast Bench press Lock outs PUSH UP VARIATIONS Ring push ups Ring PU feet elevated Ring PU feet on Swiss ball Chain PU SHOULDERS Special Circuit Blackburn series COMPOUND MOVEMENTS Bradford press Lock outs (eyes, chin, forehead) Military press Scot press SHRUG Smith machine shrug Seated cambered bar shrug SIDE Standing cable side lateral Standing side lateral circles REAR Incline across the body raise Reverse incline rear delt circles FRONT 1 arm cable front raise Standing DB circles TRICEPS JM press Paul Dicks BB extensions (bench, incline, decline, -chin, nose, forehead, kickback normal grips and reverse grips) Close grip bench and Incline BICEPS BB curls DB curls Preacher curls Hammer curls Run the rack

CORE COMPOUND ABDOMINALS CORKSCREW V-UPS STACK CRUNCH WEIGHTED CRUNCH ZERCHER SIT UP BB SIT UP SPREAD EAGLE SIT UP REVERSE CRUNCH SWISS BALL BAND CRUNCH LEG RAISE PROGRESSION LEG RAISE ALT. LEG RAISE BENCH V LEG RAISE 3 WAY LEG RAISE TWISTING LEG RAISE SWISS BALL LEG RAISE WEIGHTED LEG RAISE PULL IN PROGRESSION PULL IN ALT. LEG PULL IN TWISTING LEG PULL IN ALT. TWISTING LEG PULL IN 3 WAY LEG PULL IN LEG PULL IN HANGING ABS PROGRESSION KNEE UPS KNEE RAISE ALT. KNEE RAISE KNEE RAISE WITH A CROSS KNEE RAISE W/ CROSS SINGLE LEG 3 WAY KNEE RAISE KNEE RAISE BICYCLES ISO KNEE UPS WEIGHTED LEG RAISE LEG RAISE V LEG RAISE ALT. LEG RAISE 3 WAY LEG RAISE TWISTING LEG RAISE ALT. TWISTING LEG RAISE LEG RAISE WITH A CROSS STABILITY BALL BETWEEN FEET ISO HOLDS WEIGHTED LEG RAISE OBLIQUE ONE ARM DEADLFT DB TOE TOUCH OPPOSITE FOOT Single leg rainbows Rainbows Elbow bridge with movement ROMAN CHAIR REACH AROUND SIDE JACKKNIFE DOUBLE LEG

DBS METHODS ISO STANDING CRUNCH MIO V UPS STACK CRUNCH WEIGHTED CRUNCH BB SIT UP AB ROLL OUTS DECLINE BAND CRUNCH LEG RAISE KNEE RAISE HANGING LEG RAISE HANGING WT LEG RAISE BAND SIDE BEND CABLE SIDE BEND SAXON SIDE BEND BAND SAXON SIDE BEND CABLE SAXON SIDE BEND DB LATERAL LEG LIFT FEET SUPPORTED CRUNCH KNEES SUPPORTED CABLES ROTATIONS (COMBOS) KNEELING CHOP HANDS TOGETHER KNEELING LIFT HANDS TOGETHER KNEELING CHOP HANDS AT THE ENDS KNEELING LIFT HANDS AT THE ENDS CRUNCH / SIT UP CIRCUITS KNEES BENT ARMS EXTENDED MAX SQUIRM SIT UP ALT. TWIST SIT UP TWISTING SIT UP COMPOUND

HURDLE MOBILITY SLED DRAGGING

DYNAMIC EFFORT/ STRENGTH SPEED

**An1 and An2 bracket work An1 0-9 seconds An2 10-25 and 25-40 seconds ** Can use the Rate Methods of: PIM, OSP, OSM, RA, RFI LEGS Back squat BB RDLS BB step up Box squat bands Box squat chains DB RDL'S Front squats One leg squat (foot on a bench) Saftey bar box squat (low box, med box) Speed squat AUXILIARY EXERCISES Feet close and up leg press Iso ballistic Leg curl Standing leg curl Standing leg curl GLUTE HAM RAISE Bottom GHR (MIO) Glute ham raise (band) Glute ham raise (weighted) Iso Ballistic Glute ham raise ISO drop GHR (OI) Isso ballistic GHR (IPM) Single leg GHR DBS METHODS REA squat Overspeed squat REA cycle RA squats AMT JUMPS JUMPS An1 Bracket / Rep Method 1/4 rhythmic jump squat 1/4 rhythmic jump squat with reset BB non impact plyo jump squat BB quarter jump squats BB sub max impact plyo jump box squat DB cycle jumps Jump squat Load release jump sq (DB/BB) Pause jump squats Reactive jump squat Wt. barrier jump Wt. box jump Wt. contrast barrier jump Wt. contrast box jump Bulgarian Circuit 1 An1 Bracket (10) Timed squat @ 60% Jump squat @30 Vertical jump @BW Bulgarian Circuit 2 An1 Bracket (10) Squat onto toes @60% 1/4 jump squat @30% Splitsquat 180's @BW Bulgarian Circuit 3 An1 Bracket (10) Iso ballistic jump squat onto toes @60% DB cycle jumps @ 30% Tuck jumps @ BW RFI and RA An2 Bracket 1x per wk. see sheet OLYMPIC MOVEMENTS Power clean (ha, hb, fl) Power snatch (ha, hb, fl) Clean Snatch Push press Push jerk Jerk Clean pulls Snatch pulls Clean high pulls Snatch high pulls Clean pulls from pins Snatch pulls from pins PC/JK PC/PJ PC/PP PS/lunge PS/OHS PS/PP Shrug/PC Shrug/PS

SHOULDERS Special Circuit Houston series COMPOUND MOVEMENTS Push jerk Push press Jerk SHRUG Clean grip power shrug Snatch grip power shrug SIDE Incline side lateral Leaning side lateral Seated 1 arm side lateral REAR Bent over cable lateral Strap pulls Reverse incline front raise FRONT Plate raise Alt. DB front raise BACK CHIN UP AND PULL UP VARIATIONS SEE ATTACHED SHEET Close D grip low rows Close D grip pulldown Close grip low rows Close grip pulldown Hammer Strength high row One arm DB rows UHG grip low rows UHG pulldown CHEST Bench press chains DB floor press (mini bands) Stability ball DB bench press Weigth release bench press Dynamic iso bench Floor press (bands) PUSH UP VARIATIONS Band PU Plyo PU Clap PU Iso ballistic PU TRICEPS DB tricep ext. (inc, bn, fl, dec) DB tricep ext. bands BB kickbacks (inc, bn, fl, dec.) Reverse grip BB kickback (inc, bn, fl, dec) DB floor press elbows in Concentric DB tri extension BICEPS BB curls chain Cable curls Wide grip BB curls Face down incline curls Iso ballistic curls DB/BB

CORE COMPOUND ABDOMINALS AB ROLL OUTS V-UPS BALL SWITCH ISO HOLDS (POSITIONS) MED BALL PARTNER TOSS (BRIDGE) DECLINE BAND CRUNCH LEG RAISE PROGRESSION LEG RAISE ALT. LEG RAISE BENCH V LEG RAISE 3 WAY LEG RAISE TWISTING LEG RAISE SWISS BALL LEG RAISE WEIGHTED LEG RAISE PULL IN PROGRESSION PULL IN ALT. LEG PULL IN TWISTING LEG PULL IN ALT. TWISTING LEG PULL IN 3 WAY LEG PULL IN LEG PULL IN HANGING ABS PROGRESSION KNEE UPS KNEE RAISE ALT. KNEE RAISE KNEE RAISE WITH A CROSS KNEE RAISE W/ CROSS SINGLE LEG 3 WAY KNEE RAISE KNEE RAISE BICYCLES ISO KNEE UPS WEIGHTED LEG RAISE LEG RAISE V LEG RAISE ALT. LEG RAISE 3 WAY LEG RAISE TWISTING LEG RAISE ALT. TWISTING LEG RAISE LEG RAISE WITH A CROSS STABILITY BALL BETWEEN FEET ISO HOLDS WEIGHTED LEG RAISE CABLES ROTATIONS (COMBOS) SQUAT STANCE CHOP HANDS TOGETHER SQUAT STANCE LIFT HANDS TOGETHER SQUAT STANCE CHOP HANDS AT THE ENDS SQUAT STANCE LIFT HANDS AT THE ENDS DBS METHODS MIO STANDING CRUNCH MIO V UPS STACK CRUNCH WEIGHTED CRUNCH AB ROLL OUTS DECLINE BAND CRUNCH LEG RAISE KNEE RAISE HANGING LEG RAISE HANGING WT LEG RAISE BAND SIDE BEND CABLE SIDE BEND SAXON SIDE BEND BAND SAXON SIDE BEND CABLE SAXON SIDE BEND DB LATERAL LEG LIFT RAINBOWS LOW BACK BACK RAISE PULL THROUGH REVERSE HYPERS 1 LEG REVERSE HYPERS

STABILITY ISOMETERIC HOLDS PRGRESSION HANDS IN FRONT OF ARMS ELBOWS IN FRONT ELBOWS UNDER SHOULDERS HANDS IN FRONT ON ONE LEG ONE HAND IN FRONT OPPOSITE HAND AND LEG ELBOW BRIDGE ELBOW BRIDGE W/ MOVEMENT OBLIQUE LATERAL LEG LIFTS ELBOW BRIDGE LAND MINE Bent knee rainbows SWISS BALL SIDE THROW SWISS BALL KAYAK STROKE SWISS BALL OBLIQUE CRUNCH SWISS BALL SAXXON SIDE BEND CRUNCH / SIT UP CIRCUITS FULL SIT UPS HANDS ON CHEST SQUIRM SIT UP ALT. TWIST SIT UP TWISTING SIT UP COMPOUND

LOW BACK 1 leg back extension 3 position reverse hypers BACK EXTENSION THROW EXTENSION COMBO Standing GM arched Standing GM rounded Iso ballistic reverse hypers Iso reverse hypers Overspeed reverse hypers CALVES BB calf raise BB rocking calf raise

HURDLE MOBILITY SLED DRAGGING

SPEED STRENGTH
LOWER BODY Back Squat Box squat Front squat Squat band / chain Weight contrast Weight release DBS METHODS DPX (drop-pause-explode) band squat DPX (drop-pause-explode) squat REA cycle REA drop squat JUMP SQUATS 1/4 jumps on toes 1/4 rhythmic jump squat 1/4 rhythmic jump squat with reset BB non impact plyo jump squat Depth jump BB quarter jump squats BB sub max impact plyo jump box squat Box jumps DB cycle jump Load release jump sq (DB/BB) Pause jump squats REA cycle Reactive jump squat Squat jump onto toes Squat jumps Vertical jump Wt. barrier jump Wt. box jump Wt. contrast barrier jump Wt. contrast box jump RUSSIAN COMPLEX An1 Bracket (10-15 sec.) RC 1 TIME/REPS Jump squats Box jumps RC 2 TIME/REPS REA cycles Load release jump sq (DB/BB) RC 3 TIME/REPS DB cycle jump Pause jump squats RC 4 REPS/TIME Drop squat 1/4 squat jump on toes RC 5 REPS/TIME BB non impact plyo jump squat Full squat jump RC 6 REPS/TIME BB sub max impact plyo jump box squat Weighted vertical jump RFI and RA An2 Bracket 1x per wk. see sheet RUSSIAN COMPLEX Squat @ 90% Squat @ 70@ Depth jumps @ BW OLYMPIC MOVEMENTS Power clean from blocks Power snatch from blocks Clean Snatch Push jerks GLUTE HAM RAISE GHR Band GHR drops (OSP) DPX band (AMT) DPX GHR (RA) Drop GHR (REA) Single leg GHR Weight release GHR (OLP) AUXILARY EXERCISES (REA, RA, AMT, OSP) BB RDLS Band leg curls Belt squat DPX RDL (RA) Drop RDLS (REA) High BB step up High DB step up Iso ballistic leg curls Lateral step up One leg foot on a box Skater squat Split BB cycle squat Split BB cycle squat reset feet Split BB squat Split DB cycle squat Split DB cycle squat reset feet Split DB squat
Staggered RDL

**An1 work only 0-9 seconds CHEST Ballistic smith machine Bench press Iso Ballistic smith m. Bench press Reactive rebound Bench press Wt. realease bench Drop bench Speed bench PUSH UP VARIATIONS Explosive push up Rhythmic plyometric push up Plyo push up BACK CHIN UP AND PULL UP VARIATIONS SEE ATTACHED SHEET Close D grip low rows Close D grip pulldown Close grip low rows Close grip pulldown Hammer Strength high row One arm DB rows UHG grip low rows UHG pulldown SHOULDERS Special Circuit Phillips Circuit see below COMPOUND MOVEMENTS Ballistic Smith machine press Push press Push jerk Body blade Wall dribble SHRUG Snatch grip shrug Clean grip shrug Power shurg SIDE REA side lateral REAR Reverse band fly Reverse cable fly FRONT REA front raise Phillips Circuit see below Diagonal hip to shoulder elbow bent, diagonal hip to shoulder straight arm, Lat raise palm to hip rotate thumb up,
Lat raise palm to hip rotate thumb down

CORE CRUNCH / SIT UP CIRCUITS FULL SIT UP ARMS EXTENDED SQUIRM SIT UP ALT. TWIST SIT UP TWISTING SIT UP COMPOUND STABILITY ISOMETERIC HOLDS PRGRESSION HANDS IN FRONT OF ARMS ELBOWS IN FRONT ELBOWS UNDER SHOULDERS HANDS IN FRONT ON ONE LEG ONE HAND IN FRONT OPPOSITE HAND AND LEG ELBOW BRIDGE ELBOW BRIDGE W/ MOVEMENT DBS METHODS SP STANDING CRUNCH MIO V UPS STACK CRUNCH WEIGHTED CRUNCH BB SIT UP AB ROLL OUTS DECLINE BAND CRUNCH LEG RAISE HANGING LEG RAISE HANGING WT LEG RAISE BAND SIDE BEND CABLE SIDE BEND SAXON SIDE BEND BAND SAXON SIDE BEND CABLE SAXON SIDE BEND DB LATERAL LEG LIFT RAINBOWS FEET SUPPORTED CRUNCH KNEES SUPPORTED CABLES ROTATIONS (COMBOS) SICISSORS STANCE CHOP HANDS TOGETHER SICISSORS STANCE LIFT HANDS TOGETHER SICISSORS STANCE CHOP HANDS AT THE ENDS SICISSORS STANCE LIFT HANDS AT THE ENDS HANGING ABS PROGRESSION KNEE UPS KNEE RAISE ALT. KNEE RAISE KNEE RAISE WITH A CROSS KNEE RAISE W/ CROSS SINGLE LEG 3 WAY KNEE RAISE KNEE RAISE BICYCLES ISO KNEE UPS WEIGHTED

IPM - OI IPM - OI IPM - OI IPM - OI IPM IPM - OI IPM - OI IPM - OI IPM - OI IPM IPM IPM OI OI OI OI OI OI OI OI

TRICEPS REA DB tricep extensions (bn, inc, fl) REA BB tricep extension (bn, inc, fl) REA cable pushdowns BB drop extensions BB DPX BICEPS REA DB curls (bn, inc) REA BB curls

HURDLE MOBILITY SLED DRAGGING

CAVES BB rocking calf raise Saftey bar calf raise Saftey bar rocking calf raise

LOW BACK 1 leg back extension Back extension throws Band reverse hypers Drop reverse hypers Iso ballistic reverse hypers Overspeed reverse hypers Reverse hypers Standing GM arched Seated GM arched