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Movements
Back Squat
Box Jumps
Burpee
Clean (Medicine Ball Clean)
Clean (Power)
Clean (Squat)
Deadlift
Double Unders
Front Squat
GHD Hip Extension
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GHD Sit Up
Handstand Push Ups
Jerk (Push Jerk)
Jerk (Split Jerk)
L-Sit
Muscle Up
Overhead Squat
Pull Up (Kipping)
Push Ups
Rope Climb
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Rowing
Power Snatch
Squat Snatch
Sumo Deadlift High Pull
Thruster
Wall Balls
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Back Squat
Start with hips and knees fully extended. Bar resting on traps/deltoid shelf created by elevated elbows.
To initiate squat hips move back and down until hip crease goes below the knee
Bar remains in the frontal plane moving in a straight line
Return to starting position
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Box Jumps
Stand about a foot away from the box, both feet together
Swing arms and butt back closing the hip
Swing arms up rapidly opening the hip and jumping off the ground with both feet
Land both feet on the box hips above parallel
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Stand to full extension of the hip and knee
Step or jump down
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Burpee
Drop to the bottom of a push up position, chest and thighs touching the ground
Push off the ground hinging at the hips
Bring feet outside hands
Jump up, opening hip and knees, clap above the head
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Clean (Medicine Ball Clean)
Start standing directly over the ball in the deadlift set up
Rapidly extend the hips and knees creating power which makes the ball weightless
Shrug yourself under the medball to a front squat (crease of hip below knee, elbows up and under ball). Standto full extension of the hip and knee, ball remaining in rack position
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Clean (Power)
Start in deadlift set up
Deadlift bar to mid-thighAt mid-thigh rapidly extend the hips and knees. Arms remain straight
Once the hip and knee have fully extended, elbows bend high and outside rapidly pulling yourself under thebar into the front rack position. Stand up with the bar to finish the movement
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Clean (Squat)
Start in deadlift set up
Deadlift bar to mid-thigh
At mid-thigh rapidly extend the hips and knees. Arms remain straight
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At mid-thigh rapidly extend the hips and knees. Arms remain straight
Stand up with the bar to finish the movement
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Deadlift
Start with back in a neutral position, weight in the heels, shoulders slightly infront of the bar and bar in contactwith the shins
Extend the knees back. Shoulders and hips rising at the same rate. Keep bar in contact with body
Once the bar has cleared the knees, open the hip and knee to full extension
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To return, soften the knees and push the hips back until the shoulder is infront of the bar and the bar is pastthe knees.
Once the bar has cleared the knee, flex at the knee until the bar has reached mid-shin. Shoulders and hipsdescending at the same rate
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Double Unders
With a neutral gaze, midline tight and butt squeeze jump straight up through your toes
At the peak of your jump flick your wrists twice for the rope to pass under your feet twice before you land
keep elbows slightly bent and at your side
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Front Squat
Start with hips and knees fully extended. Bar rests in the rack positionThe rack position is created with a lose finger tip grip on the bar, elbows parallel to the floor and bar resting on
the deltoid
To initiate squat hips move back and down until hip crease goes below the knee
Bar remains as close to the frontal plane as possible. Should move in a straight lineReturn to starting position
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GHD Hip Extension
Start with hips forward of the padding
Flex at the hip maintaining a static trunk
ROM is dependent on hamstring flexibility. If trunk flexes, you have gone too far
Glutes and hamstrings pull torso back to starting position
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GHD Sit Up
Start with Glutes off the padding and knees bent
Extend hip, maintaing a static trunk and bent knee, until the shoulder hip and knee are in one line
Rapidly extend the knee and sit up. Reach for padding
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Handstand Push Ups
With straight arms, kick up the wall, heels rest on wall. Body rigid
Lower head to the floor infront of finger tips (tripod)
Push back up to starting position. Arms locked out, only heels on the wall
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Jerk (Push Jerk)
Start bar on shoulders with a closed grip just outside the shoulders. Elbows slightly forward of the barbell. Feetunderneath the hips, legs and hips extended and weight in the heels
Dip with shoulder, hip, and heel in a vertical line. Weight in heels
At the bottom of the dip, immediately reverse direction and rapidly extend the knee and hip
Bar will propel off the body. Once it is no longer traveling up, rapidly press body under bar into a partialoverhead squat locking out arms. Stand to full extension of the knee and hip to complete the movement
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Jerk (Split Jerk)
Start bar on shoulders with a closed grip just outside the shoulders. Elbows slightly forward of the barbell. Feetunderneath the hips, legs and hips extended and weight in the heels
Dip with shoulder, hip, and heel in a vertical line. Weight in heels
At the bottom of the dip, immediately reverse direction and rapidly extend the knee and hipBar will propel off the body. Once it is no longer traveling up, rapidly press body under bar locking out arms.
Land with feet as wide as the squat stance but one foot stepped forward of the frontal plane and one footstepped behind. Back foot will be up on the toe. Both knees should be bent with equal distribution of weight onboth legs. Keeping bar above the head return feet back underneath the hips. Then return bar to rack position to
complete the movement.
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L-Sit
Parallettes set a forearms distance apart. Hands will be at the hips, arms will be fully locked and shoulderspressing down and away from the ears Pick up legs straight out in front of you. Use abs, hip flexors and rectus
femoris to keep legs parallel with floor
Scaling options
Stage 1: Keep one foot on the floor with knee bent.
Stage 2: Keep both legs bent with feet off the floor
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Muscle Up
Start with the false grip: Wrists karate chop the rings at six oclock, thumbs around the rings and wrap fingerstoward face flexing the forearm
In the false grip hang from the rings with straight arms and look up
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Pull the middle of chest to your hands keeping the rings as close as possible
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Once hands make contact with your chest look for your toes and elbows pull back into the bottom of the ringdip
To complete the movement press out of the dip locking out the elbows
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Overhead Squat
Start with hips and knees fully extended. Bar directly overhead in the frontal plane. Shoulders are active.Retract and elevate the scapula to initiate active shoulders. For external rotation of the shoulder the armpit
should be pointed in the same direction the athlete is facing
To initiate squat hips move back and down until hip crease goes below the kneeBar remains in the frontal plane and shoulders stay active throughout the movement.
Return to starting position
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Pull Up (Kipping)
With hands just outside the shoulders hang from bar with thumbs wrapped around it
Initiate kip by opening the shoulders (bring head through arms). Keep body tight by squeezing abs and legs.Hips should open in concert with shoulders
Close shoulder angle by pressing down on the bar with straight arms. Knees will aggressively bend to helpclose the hips
Then rapidly open the hip toward the ceiling and pull toward the bar until the chin passes above the horizontalplane of the bar. Once the chin has cleared the bar push away like a bench press to continue the kipping
action.
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Push Ups
Start push up in a plank position. Hands just outside shoulders, arms locked out and on the toes. Shoulders,hips and toes all in one line.
Bend arms elbows angled toward the body
Lower body to the floor, chest and thigh touch the ground at the same timePress back up to the starting position with shoulders and hips rising at the same rate
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Rope Climb
The J technique: Drive dominant foot into side of rope. Less dominant will go underneath the dominant footand drive up. This creates friction and a clamp to stand on.
Execution: Reach up with straight arms and hang from the rope. Bring knees up as high as possible. EstablishJ-clamp. Stand on platform created by clamp, bring hips to rope, walk hands up rope
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Rowing
Start with a tight midline, shins perpendicular to the floor, arms straight infront.
Extend the knees, driving through the heels into footbeds, while shoulders and hips move back at the samerate.
Once the knees are fully extend open the hip rapidly until shoulders are behind the hipsPull handle to just below the sturnum elbows bending toward body
The return is the exact opposite. Arms extend, hips close, legs bend back to set up position.
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Power Snatch
Start in deadlift set up but with hands set wide
Deadlift bar to mid-thigh, knees move back with shoulders and hips rising at the same rate
At mid-thigh rapidly extend the knee and hip to full extension. Arms straight
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Once the shoulders have passed behind the bar, pull elbow high and outside allowing bar to stay close to thebody.
Then turn the bar over and punch it into the overhead position with active shoulders and arms locked out. Landin a partial overhead squat.
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Squat Snatch
Start in deadlift set up but with hands set wide
Deadlift bar to mid-thigh, knees move back with shoulders and hips rising at the same rate
At mid-thigh rapidly extend the knee and hip to full extension. Arms straight
Once the shoulders pass behind the bar rapidly pull under the bar into an overhead squat. Elbows pull highand outside.
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Receive bar with active shoulders. Arms locked out.
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Sumo Deadlift High Pull
Place feet in squat stance or wider (knees track over toes). Grip will be double thumbs distance from center ofbar. Start in deadlift set up with new stance and grip
Deadlift rapidly extending the knees and hips. Arms straight
Once shoulders pass behind bar shrug shoulders then pull elbows above the bar until it passes above thecollar bone. Bar stays close to body. Return by straightening the arms, releasing the shrug then deadlifting the
bar back to the floor
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Thruster
Start with bar resting on the shoulders, hands outside shoulders with a loose grip but all fingers on the bar.Feet are in the squat stance
Drive hips back and down until hip crease goes below top of the knee. Elbows drive up and away from theknees.
Driving through heels rapidly extend knees and hips. Elbows drop slightly and grip closes.
Bar propels off of shoulders. Press bar straight overhead. Finish with active shoulders arms locked.
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Wall Balls
Start in squat stance and arms distance away from the wall. Hold ball in front of the face. Elbows in and up.Drive hips back and down until hip crease goes below top of the knee. Elbows drive up and away from the
knees.
Driving through heels rapidly extend knees and hips.
Use momentum to thrust ball out of hands and hit target on wall Leave arms up to receive ball and bring back
