- Back Squat or Squat (back squat)
- Front Squat
- Deadlift
- Power Clean
- Lunge
- Step Ups
- Hippity Hops
- Box Jumps
- 1-Leg Back Squat
- 1-Leg Dead Lift
- 1-Leg Hip Bridge
- 1-Leg, 1-Arm Dead Lift
- Barbell Split Squat
- Broad Jump
- Calve Raise Intervals
- Donkey Kick
- Glute Ham Raise or Nordic Hamstring Curl
- Good Morning
- Glute Leg Lift
- Goblet Squat
- Hamstring Hell
- Hip Thrust
- Jane Fonda
- Jump Squat
- Kettlebell Bulgarian Split Squat
- Kettlebell Front Squat
- Kettlebell Goblet Lunge
- Kettlebell Good Morning
- Kettlebell Waiter Walk Lunge
- Leg Blaster
- Mini Leg Blaster
- Overhead Squats
- Pistol
- Poor Man's GHD Raise
- Poor Man's Reverse Hyper
- RDL-Romanian Deadlift
- Seated Box Jump
Lower Body Patterning/Mobility movements and stretches:
- 3rd World Squat Stretch
- Achilles Killer
- Ankle Dorsiflexion
- Backwards Lunge w/ Twist
- Elevated Pigeon/Instep
- Floor Angel (lower back stretch)
- Frog Stretch
- HAM Hip Mobility Drill
- Hamstring Band Stretch
- Hamstring LL
- Hip Flexor Stretch
- HUG - Hip Mobility Drill
- Instep Stretch
- Mobility Complex
- Pigeon Stretch
- Ride it Down
- RNT Squat
Pulling (for the upper body -- shoulders, back, biceps)
- Pull Up (pulling down)
- Lat pulldown machine (pulling down, sub for pullups if you can't do those yet)
- Rope pulldowns (pulling down, sub for pullups)
- 1 Armed Row (pulling horizontally)
- Kettlebell Horizontal Row
- Bent over Row or Barbell Bent Over Row (pulling horizontally)
- Body Row (pulling horizontally)
- High Pull (aka Upright Row, pulling up)
- Horizontal Pull Up
- Ring Rows
- Renegade Rows
- Scotty Bob (pushing too)
- Seated Barbell Row
Pushing (for the upper body: shoulders, chest, triceps)
- Chest Press machine
- Bench Press or Bench Press
- 1-Arm Dumbbell Bench Press
- Dips
- Military Press (aka Shoulder Press) with dumbbells or training barbell
- Kettlebell Alternating Military Press
- Incline Press with dumbbells
- Bench dips
- Alligator Push Ups
- Pushup Kick-Through
- Dumbbell Crawl
- Handstand Push Ups
- Ring Dips
- Ring Push Ups
- Scotty Bob (pulling too)
- Power Clean
- Power Clean+ Push Press
- 1 Armed Dumbbell Snatch
- 1 Armed Kettlebell Snatch
- Clean Grip Snatch
- Power Snatch
- Push Press
- Clean Pulls
- Barbell Burpee
- Burpee
- Curtis P
- Grasshoppers
- Kettlebell 2-Handed Curtis P
- Hang (Squat) Snatch
- Hang Power Clean
- Hang Power Snatch
- Hang Squat Clean
- Kettlebell 2-Handed Squat Clean to Thruster
- Heavy Bag Clean & Squat
- Jump Squat
- Renegade Man Maker
- Seated Box Jump
Agility:
Complexes:
- 10 Minute Kettlebell Complex
- 15/15/15 Low Back Complex
- Ab Bridge Complex
- Atomic Manmaker
- Barbell Burpee
- Barbell Complex
- Craig Special
- Curl to Press
- Curtis P
- Double Eagle
- Dumbbell Complex
- Jakes Complex
- Jeremy Special
- Medicine Ball Complex
- Mr. Spectacular
- Mutant Manmaker
- Renegade Man Maker
- Scotty Bob
- Rob Shaul Exercise
To specifically target shoulder mobility and rotator cuff stability:
- Y+L
- Mantis and/or Floor Mantis
- Shoulder Hand Job
- Shoulder Push-Twist-Lift
- Shoulder Rotator Cuff Scarecrow
- Shoulder Sweep
- Shoulder DIslocate
- Shoulder Lock and Load
- Shoulder Smash
- Floor Slide / Wall Slides
- SAM - Shoulder Mobility Drill
Conditioning/Running:
"Core" -- Here are a bunch of things you can mix/match as you like to strengthen your "core," by which I mean lower back and abdominal stabilizer muscles. Of course, I think the BEST way to train your "abs" is to lift heavy weights, since those muscles are actually designed to compress/stabilize your torso, and they do just that when you're pushing or pulling a heavy load.
- Russian Twist or Seated Russian Twist (use a medicine ball or dumbbell)
- Bird Dog (for lower back)
- Kettlebell Good Morning (use a dumbbell, good for lower back and hamstrings)
- Situp and Weighted Situp
- 1-Arm Situp
- Front Ab Bridge (Pelvic Tilt)
- Elevated Side Bridge
- Plank Walkup
- Slasher-Kneeling Slashers (use a dumbbell or plate)
- Cauldron
- Cork Screw
- Grasshoppers
- Keg/Sandbag Lift (use a dumbbell, lift up onto the high plyo box)
- Kneeling Sandbag Halfmoon or Sandbag Halfmoons (use a medicine ball or dumbbell)
- Kettlebell Windmill
- E/O's
- Ab Bridge Complex
- Ab Wheel
- Ankle to Bar
- DC Special
- Farmers Carry
- Plate Carry
- GHD Sit Up
- Good Morning
- Kettlebell Good Morning
- Jakes Complex
- Jeremy Special
- Poor Man's GHD Raise
- Poor Man's Reverse Hyper
- Sean Special
- Russian Triangle
Sandbag Back Squats
Sandbag Box Squat
Sandbag Bulgarian Split Squats
Sandbag Burpee
Sandbag Clean
Sandbag Clean & Squat
Sandbag Clean + Press
Sandbag Complex
Sandbag Curtis P
Sandbag Double Eagle
Sandbag Front Squats
Sandbag Getup
Sandbag Halfmoons
Sandbag Jump Squats
Sandbag Walking Lunge
Seated movements (if you have a leg injury and can't stand): Seated Barbell Row , Seated Dumbell Swing , Seated Half Moon ,Seated Mr. Spectacular
Other: Headstand Crunch
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