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Exercise Library:

STRAIGHT LEG BOUNDS
STRAIGHT LEG SKIPS
STRAIGHT LEG SHUFFLES
TRIPLE EXTENSION (1-2-3 SWITCH)
TRIPLE EXTENSION CONTINUOUS
INTRO TO TRIPLE EXTENSION
WALKING TRIPLE EXTENSION
WALL DRILL 1: STATIC HOLD
WALL DRILL 2: 3 POSITION HOLD
WALL DRILL 3: SINGLE CYCLES
STEP OVERS – KNEE
STEP OVERS – SHIN
STEP OVERS – ANKLE
STEP-OVER BUILD UP
JET BUILD-UP
ANKLE SKIPS
ANKLE BOUNDS
BOUNDING INTRO
BOUNDING INTENSIVE
A-SKIP STANDARD
A-SKIPS STICK OH
A-SKIP FOR HEIGHT
A-SKIP FAST
A-SKIP 3-STEP
A-SKIP 2-STEP
45-DEG LATERAL FLEXION
SUPINE SHOULDER STABILITY
SHOULDER PERTURBATIONS (OH BANDED)
SHOULDER PERTURBATIONS (WALL BALL)
SA OH TRICEPS EXTENSION
STANDING WALL BALLS
BENT KNEE CALF RAISE (EXTRA VARIATION)
POGO JUMPS (LOADED)
POGO JUMPS (PROGRESSIONS)
POGO JUMPS (BAND-ASSISTED)
WALL BALL SLAM (HALF-KNEELING CAPACITY)
SA HIGH INCLINE DB SH PRESS
GLUTE EXTENSION (45-DEG)
EXTERNAL ROTATION (SEATED DB)
SA DB ROW
SPIDER CURL
WIDE GRIP NEUTRAL PULLDOWN
STANDING CABLE FLY
TRICEP EXTENSION (ROPE STANDING)
KB SUPINE SA PRESS
WALL HALF-KNEELING KB PRESS
SEATED BENCH CABLE FLY
SCAPTION RAISE
SA PRESS AROUND
THORACIC ROTATION (SIDE-LYING PROTRACTION)
SA CABLE FLY
SA HALF-KNEELING LAT ROW
MACHINE REAR DELT FLY
REAR DELT CABLE ROW STANDING
PULL-UP (VARIATIONS)
PROTRACTION/RETRACTION (4-PT)
MACHINE CHEST PRESS
BENCH LYING CABLE LAT ROW
LAT PULLDOWN STANDARD
PRONE BENCH ROW
LANDMINE PRESS
PUSH-UP (PLUS)
KB HOLD (UPSIDE DOWN)
INVERTED BW ROW
HIGH INCLINE DB SH PRESS
HIGH BENCH Y-RAISE
DEAD HANG
FLOOR SEATED ROW
FLOOR PULLDOWN
EXTERNAL ROTATION (SIDE LYING DB)
DEFICIT PUSH-UP
STANDING GOOD MORNING
LEANING LATERAL RAISE (CABLE)
DIP (PLUS)
CABLE TORCH PRESS
45-DEG BENCH Y-RAISE
1 INCLINE DB PRESS
WALKING LUNGE
KB STANDING HIP FLEXOR RAISE
LEG EXTENSION
TRX ASSISTED LUNGE
ADDUCTOR SQUEEZE (SUPINE BALL)
SL THORACIC ROTATION DEADLIFT
TIBIALIS RAISE
TOE WALKING
TRAP BAR DEADLIFT
ISO LUNGE HOLD
SPLIT SQUAT (IR BIAS)
HIP THRUST
FRONT HEEL RAISED SPLIT SQUAT
ROMANIAN DEADLIFT (RDL)
NORDIC (QUAD)
LAYING LEG CURL
SL DEADLIFT
GOOD MORNING (SEATED)
SIT-TO-STAND
HIP EXTENSION SINGLE-LEG PRONE
SL WALL HIP FLEXOR RAISE
SL IR STAGGERED STANCE DEADLIFT
SL LEG PRESS
GLUTE SIT BACK
LEG PRESS STANDARD
HEEL WALKING
SUPINE CABLE HIP FLEXION
HANGING LEG RAISE
HACK SQUAT
GLUTE BIASED LEG PRESS
GHD HIP FLEXOR
FRONT FOOT ELEVATED SPLIT SQUAT
FRONT FOOT ELEVATED SPLIT SQUAT (ISO)
HAMSTRING BRIDGE (FOAM ROLLER)
ADDUCTOR SQUEEZE (FOAM ROLLER SEATED)
COSSACK SQUAT
BENT KNEE CALF RAISE
STANDING CALF RAISE
BB BULGARIAN SPLIT SQUAT
DB/KB BULGARIAN SPLIT SQUAT
HATFIELD SQUAT
HATFIELD SPLIT SQUAT
BB SHRUG
FRONT RAISE (CABLE)
DA CABLE BICEP CURL
OVERHEAD TRICEPS CABLE EXTENSION
ARABESQUE (SINGLE-LEG)
ADDUCTOR MACHINE
BB SQUAT
DEADLIFT
BB BENCH PRESS
GLUTE BIASED DROP LUNGE
COPENHAGEN SIDE PLANK
BOUNDS (LATERAL)
HOPS (LATERAL)
ANKLE DRILLING
LANDING MECHANICS
45-DEG HOP AND HOLDS
PRONE SHOULDER COMPLEX
SIDE-LYING CLAM
SA LAT ROW
PRONE ABDUCTION (BANDED)
CABLE ER
HAND ON HEAD RETRACTION
HIP ABDUCTION (BANDED BENCH)
HIP THRUST (BANDED)
SQUAT (BANDED)
STANDING ROPE CURL
OVERHEAD TRICEPS ROPE EXTENSION
LEANING CABLE BICEP CURL
TRICEP EXTENSION (DB SKULL CRUSHER)
HEEL RAISED BICEP CURL
DB HAMMER CURL
HIP EXTENSION (WALL)
CROSS CONNECT PROGRESSION
HIP BRIDGE (90/90)
SUPINE CRUNCH
SIDE PLANK VARIATIONS
SIDE BENDS
HANGING OBLIQUE CRUNCH
DEAD-BUG
BIRD-DOG
NECK PROGRESSIONS (ISOMETRIC)
LYING NECK PROGRESSIONS
RIB MECHANICS AND BREATHING
COSSACK SQUAT (YIELDING KB)
TRAP BAR JUMP
MED BALL SLAM (SL)
RACK SPLIT SQUAT
OH MED BALL ROTATIONAL SLAM
SQUAT (YIELDING KB)
YIELDING KB LUNGE
KB SWING
WALL BALL SLAM (HALF-KNEELING POWER)
BULGARIAN SPLIT JUMP
THORACIC MOBILITY (WALL)
TOP OF PUSH-UP PLANK ROTATION
THORACIC ROTATION (SIDE-LYING)
EXTERNAL ROTATION (STICK-ASSISTED)
SEATED 90’S
DORSIFLEXION MOBILISATION (PLATE)
INTERNAL ROTATION SPLIT SQUAT
HIP INTERNAL ROTATION (4-PT)
HINGE (WALL FOAM ROLLER)
CABLE ALTERNATING ROW
BIG TOE EXTENSION CALF RAISE
HEEL RAISED GOBLET SQUAT
BIG TOE EXTENSION
THORACIC EXTENSION (PRONE KNEELING BENCH)
THORACIC ROTATION (3-PT)
HIP SIT-BACKS
ANKLE MOBILISATION (BANDED)

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