THE

FUNCTIONAL
SPECTRUM OF
EXERCISES
PRACTICAL
APPLICATIONS

THE FUNCTIONAL SPECTRUM OF

PUSHING EXERCISES
Total-Body Power
Exercises
MB Vertical Squat Push
Throw
MB Horizontal Punch
Throw
MB Shot Put Throw
MB Step and Push Throw
Angled Barbell Press and
Catch
Barbell Overhead Push
Press

Cross-Body Exercises

Compound Exercises

Isolation Exercises

One-Arm Overhead Dumbbell

Push Press

Barbell Bench Press

Dumbbell Bench Press
Dumbbell Overhead
Press
Dumbbell Front Hold
Overhead Press
Kettlebell Bottoms-Up
Overhead Press
Push-Up
Clap Push-Up
Box Crossover PushUp
Horizontal Chest Press
Machine
Machine Overhead
Press

Cable Pec Flys

Dumbbell Side
Shoulder Raises
Dumbbell Front
Shoulder Raises
Dumbbell Wide-Arm
Upright Row
Triceps Dumbbell Skull
Crusher
Cable Triceps Rope
Extension
Suspension Triceps
Skull Crusher
Machine Triceps
Extension
Dumbbell Chest Fly
Dumbbell Skull Crusher

One-Arm Dumbbell Rotational

Push Press
Dumbbell Rotational Shoulder
Press
Kettlebell Shoulder-to-Shoulder
Overhead Press
Angled Barbell Press
Angled Barbell Rotational Push
Press
Heavy Band Step and Press
One-Arm Cable Press
One-Arm Push-Up
Push-Up Lock-Off

THE FUNCTIONAL SPECTRUM OF

PULLING EXERCISES
Total-Body Power
Exercises
MB Step and Overhead
Throw

Cross-Body Exercises
One-Arm Free-Standing
Dumbbell Row

MB Rainbow Slam

One-Arm One Leg Dumbbell

Bench Row

Barbell Hang Clean

One-Arm Dumbbell Bench Row

Barbell High Pull

One-Arm Cable Row

Two-Arm Kettlebell Swing

One-Arm Compound Cable

Row

One-Arm Kettlebell Swing

Two-Arm Kettlebell Swing
Clean
One-Arm Kettlebell Swing
Clean
Rope Slams
Dumbbell High Pull

Bent-Over One-Arm Cable Row

Single-Arm Anti-Rotation
Suspension Row
Cable Rope Tug-of-War Row

Compound Exercises

Chin-Up
Compound Chin-Up
Pull-Up
Lateral Pull-Up
Machine Lat Pull-Down
Fighters Cable Lat
Pulldown
Barbell Bent-Over Row
Wide-Grip Barbell
Bent-Over Row
T-Bar Row
Two-Arm Dumbbell
Bent-Over Row
Seated Row
Wide-Grip Seated Row
Suspension Row
Wide-Elbow
Suspension Row
Machine Row

Isolation Exercises
Bent-Over Dumbbell
Shoulder Fly
Shoulder Y
Shoulder A
Suspension T-Pulls
Suspension Y-Pulls
Rope Face Pull
Machine Reverse
Shoulder Fly
Cable Compound
Straight-Arm Pulldown
Dumbbell Biceps Curl
Cable Biceps Curl
Suspension Biceps
Curl
Machine Biceps Curl

THE FUNCTIONAL SPECTRUM OF

LOWER-BODY EXERCISES
Total-Body Power
Exercises
Sprints (25-Yards Dash)
30-Yard Shuttle
Power Skip

Cross-Body Exercises
One-Leg One-Arm Dumbbell
Romanian Deadlift
One-Leg 45-Degree Cable
Romanian Deadlift

Lateral Power Shuffle

One-Leg One-Arm Angled

Barbell Romanian Deadlift

Squat Jump with Arm

Drive

Lateral Lunge with Cross-Body

Reach

180-Degree Squat Jump

With Cross-Arm Drive

One-Leg Elevated Off-Set

Reverse Lunge

Deadlift Jump with Arm

Drive

One-Leg Off-Set Traveling

Lunge

Broad Jump

Angled Barbell Cross-Shoulder

Reverse Lunge

Anterior-Leaning Lunge
Scissor Jump
Lateral Bound

Compound Exercises

Isolation Exercises

Barbell Romanian
Deadlift
Barbell Sumo Deadlift
Barbell Hybrid Deadlift
Barbell Squat
Trap Bar Squat
One-Leg Knee Tap
Squat
Dumbbell Bulgarian Split
Squat
Elevated Dumbbell
Reverse Lunge
Dumbbell Fighters
Lunge
Dumbbell Traveling
Lunge
Dumbbell Anterior Lunge
Dumbbell Bench StepUp
Weight Sled Push
Weight Sled Forward
Pull
Weight Sled Backward
Pull
Weight Sled Lateral Pull

One-Leg Dumbbell
Bench Hip Thrust
Two-Bench Hip Thrust
One-Leg Hip Lift
Lateral Mini-Band
Shuffle
Supine Hip Bridge
March with Mini-Band
Mini-Band Plank March
Horizontal Hip
Extension
45-Degree Hip
Extension
Nordic Hamstring Curl
Stability-Ball Leg Curl
One-Leg Stability-Ball
Leg Curl
Lying Hamstring Curl
Machine
Seated Hamstring Curl
Machine
Barbell Calf Raise
Seated Calf Raise
Machine

THE FUNCTIONAL SPECTRUM OF

CORE EXERCISES
Total-Body Power
Exercises

Cross-Body Exercises

Medicine Ball Horizontal

Punch Throw

Dumbbell Plank Rows

Medicine Ball Shot Put

Throw

One-Arm Dumbbell Farmers

Walk

Medicine Ball Side Scoop

Horizontal Throw

Low-to-High Cable Chop

Medicine Ball Side Scoop

Diagonal Throw

Cable or Band Anti-Rotation

Press

Medicine Ball Front Scoop

Horizontal Throw

Cable or Band Tight Rotation

Medicine Ball Downward

Chop Throw

High-to-Low Cable Chop

One-Arm Plank
Turkish Get-Up
Angled Barbell Tight Rainbow
Plate Chops

Compound Exercises
Stability Ball Knee
Tuck
Stability Ball Roll-Out
Stability-Ball Pike
Stability-Ball Pike
Rollout
Stability Ball Stir The
Pot
Arm Walk-Out
Medicine Ball WalkOut
Body-Saw
Suspension Ab Fallout
Ab Snail
Side Elbow Plank

Isolation Exercises
Stability-Ball Plate
Crunch
Reverse Crunch
Leg Lowering with
Band

SAMPLE
PERFORMANCE &
MUSCLE
S3 PROGRAM
THESE WORKOUT PROGRAMS ARE DESIGNED FOR
THOSE WHO ARE LOOKING FOR A NICE MIDDLE
GROUND BETWEEN THE TWO WITHOUT LOOKING TO
FOCUS ON IMPROVING MUSCLE OVER PERFORMANCE
OR VICE VERSA.

PERFORMANCE & MUSCLE PROGRAM: PULLING

PERFORMANCE
& MUSCLE
PROGRAM:
LOWER-BODY

PERFORMANCE & MUSCLE PROGRAM: PUSHING