Exercise Library

Vertical Push Exercises

SEATED DB Z PRESS

SEATED SINGLE ARM DB Z PRESS

1/2 KNEELING OVERHEAD DB PRESS

1/2 KNEELING BILATERAL DB OVERHEAD PRESS

Horizontal Push Exercises

DB BILATERAL FLOOR PRESS

SINGLE ARM DB FLOOR PRESS

GLUTE BRIDGE DB BILATERAL FLOOR PRESS

GLUTE BRIDGE SINGLE ARM DB FLOOR PRESS

BILATERAL DB FLOOR PRESS

SINGLE ARM DB FLOOR PRESS

HALF BRIDGE DB PRESS

HALF BRIDGE SINFLE ARM DB PRESS

ECCENTRIC PUSH UP NEGATIVES

MODIFIED ECCENTRIC PUSH UP NEGATIVES

INTERMEDIATE MODIFIED ECCENTRIC PUSH UP NEGATIVES

FULL RANGE OF MOTION STANDARD PUSH UPS

MODIFIED CONTINUOUS PUSH UPS

INTERMEDIATE MODIFIED CONTINUOUS PUSH UPS

DB BILATERAL BENCH PRESS

SINGLE ARM DB BENCH PRESS

Vertical Pull Exercises

BODYWEIGHT ECCENTRIC PULL UP NEGATIVES

BANDED ECCENTRIC PULL UP NEGATIVES

FULL BAND ASSISTED ECCENTRIC PULL UP NEGATIVES

MODIFIED ECCENTRIC PULL UP NEGATIVES

FULL RANGE OF MOTION BODYWEIGHT PULL UPS

BAND ASSISTED FULL RANGE OF MOTION PULL UPS

MODIFIED FULL RANGE OF MOTION BODYWEIGHT PULL UPS

Squat Pattern Exercises

BODYWEIGHT AIR SQUAT

KETTLEBELL GOBLET SQUAT

DB GOBLET SQUAT

KETTLEBELL ZERCHER SQUAT

BODYWEIGHT SPLIT SQUAT

BODYWEIGHT REAR FOOT ELEVATED SPLIT SQUAT

KETTLEBELL GOBLET SPLIT SQUAT

DB GOBLET SPLIT SQUAT

KETTLEBELL GOBLET REAR FOOT ELEVATED SPLIT SQUAT

DB GOBLET REAR FOOT ELEVATED SPLIT SQUAT

BARBELL BACK SQUAT

BARBELL FRONT SQUAT

BARBELL ZERCHER SQUAT

BARBELL SPLIT SQUAT

BARBELL REAR FOOT ELEVATED SPLIT SQUAT

Isometric holds (Positional Strength Exercises)

ISOMETRIC SPLIT SQUAT HOLD

FLOATING HEEL ISOMETRIC SPLIT SQUAT HOLD

GLUTE BRIDGE BILATERAL ISO HOLD

LONG LEVER HAMSTRING ISO HOLD

SINGLE LEG GLUTE BRIDGE ISO HOLD

SINGLE LEG STAND ISO HOLD

SUPHINE LEG CURL WALKOUT

Horizontal Pull Exercises

HAND SUPPORTED SPLIT STANCE DB ROW

HAND SUPPORTED SPLIT STANCE KB ROW

MODIFIED BODYWEIGHT INVERTED ROW

INTERMEDIATE STRAIGHT LEG BODYWEIGHT INVERTED ROW

ADVANCED FEET ELEVATED STRAIGHT LEG BODYWEIGHT PULL UP

CHEST SUPPORTED DB ROW

BARBELL PENDLAY ROW

Glute Dominant Patterns

BODYWEIGHT GLUTE BRIDGE

SINGLE LEG BODYWEIGHT GLUTE BRIDGE

DB LOADED GLUTE BRIDGE

KETTLEBELL LOADED GLUTE BRIDGE

DB SINGLE LEG LOADED GLUTE BRIDGE

BARBELL HIP THRUST

Lunge Pattern Exercises

BODYWEIGHT FORWARD LUNGE

BODYWEIGHT REVERSE LUNGE

KETTLEBELL GOBLET FORWARD LUNGE

KETTLEBELL SIDE LOADED FORWARD LUNGE

KETTLEBELL GOBLET REVERSE LUNGE

KETTLEBELL SIDE LOADED REVERSE LUNGE

BODYWEIGHT LATERAL LUNGE

DB GOBLET LATERAL LUNGE

Trunk Exercises

PRONE COBRA ISO HOLD

PLANK HOLD

SIDE PLANK HOLD

COPENHAGEN SIDE PLANK RAISES

MODIFIED COPENHAGEN SIDE PLANK RAISE

COPENHAGEN SIDE PLANK HOLD

MODIFIED COPENHAGEN SIDE PLANK HOLD

SIDE PLANK RAISES

LYING LEG LOWERS

DEADBUG BASE POSITION HOLD

ALTERNATIVE DEADBUGS

V-UPS

Extensive Jumps Series

POGO HOPS

LINEAR LINE HOPS

LATERAL LINE HOPS

SQUAT JUMPS

Med Ball Ballistic Movements

MED BALL SLAM

MED BALL SLAM

MED BALL ROTATIONAL SLAM

MED BALL OVERHEAD THROW FOR DISTANCE

SPLIT STANCE MED BALL CHOP INTO ROTATIONAL THROW

SPLIT STANCE MED BALL CHOP INTO ROTATIONAL THROW

Sled Variations Exercises

BACKWARD SLED WALK

BACKWARD SLED VMO WALK

SLED ACCELERATION MARCH

SLED SINGLE OUTPUT HORIZONTAL JUMPS

UNLOADED SLED SPRINT

SLED DOUBLE BROAD JUMP

Tempo Runs and Sprints

10 YARD ACCELERATION

TEMPO RUN AT 60%

Hinge Pattern Exercises

DB ROMANIAN DEADLIFT

BARBELL RDL

SINGLE LEG KB RDL

SINGLE LEG DB RDL

BARBELL CONVENTIONAL DEADLIFT

BARBELL SUMO DEADLIFT

TRAPBAR DEADLIFT

KETTLEBELL ROMANIAN DEADLIFT