UPPER - PUSH

EXERCISE
BB BENCH PRESS
BB ECCENTRIC BENCH PRESS - ATF
BB INCLINE ANGLED BENCH PRESS
BB INCLINE BENCH PRESS
BB ISOMETRIC BENCH PRESS
BB MILITARY PRESS
BB POWER PRESS - BEHIND HEAD
BB PUSH PRESS (JERK) - ATF
BB SPLIT PRESS
BB STANDING VERTICAL PRESS
CLOCK EXPLOSIVE PUSH-UPS ATF
DB BENCH PRESS
DB DYNAMIC SINGLE-ARM BENCH PRESS - ATF
DB HALF KNEELING VERTICAL PRESS - ATF
DB INCLINE ANGLED BENCH PRESS
DB INCLINE BENCH PRESS
DB ISOMETRIC SINGLE ARM ROW
DB MILITARY PRESS
DB PUSH UP TO SINGLE ARM ROW
DB SPLIT PRESS
DB STANDING VERTICAL PRESS - ATF
DB SWING
DB WALKING LUNGES - ATF
DIPS
DIVE BOMBERS
EXPLOSIVE PLATE PUSH UPS - ATF
EXPLOSIVE PUSH UPS - ATF
HAMMER JAMMER
INCLINE EXPLOSIVE PUSH UPS - ATF
MB POWER DROPS
MED. BALL BENCH PRESS TOSS
MED. BALL PUSH UPS
PLATE SHOULDER MATRIX
PUSH UP MATRIX
REV. BENCH DIPS
REVERSE DIPS ON BENCH
TRAILER PARK - PLATE CIRCLES
TRICEPT PUSH DOWNS (MACHINE)
WALL SLIDES - ATF

UPPER - PULL
EXERCISE
90 BENT ARM HANG ISO
BATTLE ROPES
BB BENT OVER ROW
BB CURLS
BB HIGH PULLS
BB SHOULDER SHRUGS
BB STANDING TRICEPT CURLS
BB STANDING UPRIGHT ROW (ELBOWS ABOVE BAR)
BB TRICEPT EXTENSIONS - SKULL CRUSHERS
CABLE SINGLE ARM LATERAL RAISE (ACROSS BODY DIAGONALLY)
DB BENT OVER REV. FLY'S
DB CURLS
DB ECCENTRIC SINGLE ARM ROW - ATF
DB FLY'S - PRONE POSITION ON BENCH OR MB
DB FRONT RAISES
DB LATERAL RAISES
DB PUSH UP WITH ROW
DB REV. BUTTER FLY'S
DB S.L.D.L.
DB SIDE BENDS
DB SINGLE ARM ROW
DB SINGLE ARM TRICEPT CURLS
DB SKULL CRUSHERS
DB STANDING TRICEPT CURLS (STANDING SKULL CRUSHERS)
DB TRICEPT EXTENSIONS - SKULL CRUSHERS
DB WINDMILL (DB RAISED OVER HEAD, TOUCH TOE WITH OPP HAND)
ECCENTRIC INVERTED ROW
ECCENTRIC PULL UP
ECCENTRIC PULL UP - FOR GRIP - ATF
ECCENTRIC PULL UP - REV. GRIP - ATF
ECCENTRIC TOWEL INV. ROW
ECCENTRIC TOWEL PULL UP
INVERTED ROW - BAR
INVERTED ROW ISO
INVERTED ROW W/ TOWEL
KNEE DRIVE EXTENSIONS - ATF
LAT PULLS
PULL UP - FORWARD GRIP
PULL UP - REV. GRIP
PULL UP ISOMETRIC - FORWARD GRIP
PULL UP ISOMETRIC - REVERSE GRIP
QUICK BAND CURLS
ROPES
SEATED ARM ACTION - ATF
SEATED ROWS
SINGLE LEG BENT OVER ROWS
SLED PULL - HAND OVER HAND
T-BAR BENT OVER ROWS
TOWEL INV. ROW
TOWEL INV. ROW ISO
TOWEL PULL UP

UPPER - PULL
TOWEL PULL UP ISO
TRICEPT PULL DOWN (MACHINE)

LOWER PUSH LIFTS

EXERCISE
1 1/4 BACK SQUAT
1 1/4 FRONT SQUAT
BALANCE DRILLS - ATF
BB BACK SQUAT
BB BACK SQUAT WITH PAUSE AT BOTTOM
BB BOX SQUAT
BB DEAD LIFT
BB ECCENTRIC BACK SQUAT
BB FRONT LUNGES
BB FRONT RACK FRONT LUNGES
BB FRONT SQUAT
BB ISOMETRIC BACK SQUAT - ATF
BB LATERAL LUNGES
BB REAR LEG RAISED SPLIT SQUAT - BULGARIAN SPLIT SQUAT
BB SINGLE LEG GOOD MORNINGS
BB SNATCH SQUAT
BB SPLIT SQUAT - FRONT RACK
BB SPLIT SQUAT - REAR RACK
BROAD JUMPS - ATF
BULGARIAN SQUAT - FRONT FOOT RAISED
CALF RAISES
DB 1 ARM SWING
DB 2 ARM SWINGS
DB FRONT LATERAL LUNGES - ATF
DB FRONT LUNGES
DB FRONT REVERSE LUNGES - ATF
DB FRONT SPLIT SQUAT - ATF
DB FRONT SQUAT
DB GOBLET REVERSE LUNGE - ATF
DB GOBLET SPLIT SQUAT - ATF
DB HIP BRIDGE FLOOR PRESS
DB LATERAL GOBLET SQUAT - ATF
DB LATERAL LUNGES
DB REAR ELEVATED SPLIT SQUAT - ATF
DB REAR LEG RAISED SPLIT SQUAT - BULGARIAN SPLIT SQUAT
DB S.L.D.L. - ATF
DB SINGLE LEG STEP UPS - BOX
DB SINGLE LET SKATER SQUAT
DB SPLIT SQUAT
FARMER WALKS
GOBLET FRONT LUNGE
GOBLET LATERAL LUNGE
GOBLET REAR LUNGE
HALF KNEELING HIP FLEXOR SERIES - ATF
HEX BAR DEAD LIFT
LEG PRESS MACHINE
LUNGE MATRIX
LUNGE WALKS WITH TIRE
PISTOL SQUATS
RAISED SPLIT SQUAT
ROMANIAN DEAD LIFT
ROTATIONAL BALANCE DRILLS - ATF

LOWER PUSH LIFTS

ROTATIONAL BALANCE DRILLS WITH 2 JUMPS
SINGLE LEG HIP EXTENSIONS - ATF
SINGLE LEG SPLIT SQUAT
SPLIT SQUAT JUMPS - ATF
STRAIGHT LEGGED DEAD LIFT
VERTICAL TO BROAD JUMPS
WALL LEAN KNEE DRIVE - ATF
WEIGHTED SLED PUSH
WEIGHTED SLED PUSH - DBL LEG HOPS - ATF
WEIGHTED SLED PUSH - SINGLE LEG HOPS - ATF

LOWER - PULL
EXERCISE
BB GOOD MORNINGS - STANDING
BB GOOD MORNINGS - SEATED
BB S.L.D.L.
BENCH BACK EXTENSIONS
DB HIP EXTENSIONS (RAISES)
DB SINGLE LEG S.L.D.L. W/ KNEE DRIVE - ATF
DBL LEG HYPERS
ELEVATED SINGLE LEG HIP EXTENSIONS
HAMSTRING CURLS
HIP EXTERNAL ROTATION - ATF
LEG EXTENSIONS - MACHINE
MONSTER WALKS
NORDIC HAMSTRING
SINGLE LEG HIP EXTENSION
SINGLE LEG HIP EXTENSIONS - ATF
SINGLE LEG HYPERS
STAB BALL SINGLE LEG HIP EXTENSIONS
STAB. BALL HIP EXTENSIONS
BB ROMANIA DEAD LIFT (KNEES BENT AT TOP & BOTTOM)

FULL BODY EXPLOSIVE LIFTS

EXERCISE
BALANCE DRILLS - ATF
BB HAMMER JAMMER
BB HANG SNATCH
BB HANGING CLEAN
BB POWER CLEAN
BB PUSH PRESS
BB SNATCH
BB SQUAT JUMPS - ATF
BROAD JUMPS
BROAD JUMPS
BROAD TO VERTICAL JUMP - ATF
CAR TIRE TOSS REV. OVER HEAD
DB - KETTLE BELL - HALF MOON (SIDE GROUND OVER HEAD OPP SIDE GROUND)
DB PUSH JERK - ATF
DB PUSH PRESS
DB ROTATIONAL TOSS
DB SINGLE ARM SNATCH TO DB BENT OVER ROW COMPLEX - ATF
DB SINGLE ARM SNATCH TO DB SINGLE ARM SPLIT JERK COMBO - ATF
DB SNATCH
DB SPLIT SQUAT JUMPS
DB SQUAT JUMPS
LATERAL JUMPS
LATERAL JUMPS
MB SQUAT THROWS
MED BALL TOSS REV. OVER HEAD
POWER HIP ROTATIONS - WORD DOC.
POWER SKIPS
ROTATIONAL BALANCE DRILLS - ATF
TRACTOR TIRE FLIPS
WEIGHTED SLED PUSH
WEIGHTED SLED PUSH - DBL LEG HOP
WEIGHTED SLED PUSH - SINGLE LEG HOP

OPP SIDE GROUND)

FULL BODY EXPLOSIVE LIFTS

CORE STRENGTHENING

EXERCISE
10 LB - SUPER MAN
25 LB - BUS DRIVERS / CHERRY PICKERS
25 LB - PRONE TOE TOUCHERS
5 LB - AQUA MAN - OPP. ARM / LEG POINTER
BURPUEES
CRUNCHES - BICYLE PEDAL
CRUNCHES - CHIN TO SKY
CRUNCHES - FLUTTER KICK
CRUNCHES - KNEES TO CHEST
CRUNCHES - OPPOSITE KNEE TO HAND
CRUNCHES - SCISSORS
DB AB ROLL OUT
FIRE HYDRANT
HANGING CIRCLES - ISOS
HANGING CIRCLES - REPS
HANGING LEG RAISES - PIKE POSITION - ISOS
HANGING LEG RAISES - PIKE POSITION - REPS
HANGING LEG RAISES - TUCK KNEE - ISOS
HANGING LEG RAISES - TUCK KNEE - REPS
HIP ROTATION ON ALL 4'S - FORWARD
HIP ROTATION ON ALL 4'S - REVERSE
MED BALL CORK SCREW
MED BALL RUSSIAN TWIST
MOUNTAIN CLIMBERS
PLANK KICK THRU'S
PLANK SERIES - ELBOW & TOES
PLANK WALK UP W/ DB PULL
PRONE SNOW ANGEL - ATF
PUSH UP - ISO AT TOP
PUSH UP ECCENTRIC
PUSH UP ISO AT BOTTOM
PUSH UP TO SIDE PLANK - T
PUSH UP W/ CLAP
PUSH UPS - EXPLOSIVE
SIDE PLANK - ELBOS & ANKLE
SINGLE LEG PUSH UP
SQUAT SITS
STANDING MED BALL CIRCLES
WEIGHTED WINDSHIEDL WIPERS

LOWER - PLYO
EXERCISE
BALANCE DRILLS (2 JUMPS) - ATF
BOX JUMP TO HURDLE JUMP
DB STEP UP W/ SHOULDER PRESS
DBL LEG BOX JUMPS
MB STEP UP W/ SHOULDER PRESS
PIKE JUMPS
SEATED BOX JUMPS
SEATED BROAD JUMPS
SINGLE LEG BOX JUMP
SINGLE LEG STEP UPS
SPLIT SQUAT JUMPS - ATF
SQUAT JUMPS
TUCK JUMPS