Squat Jump
Full Body (bodyweight)
Instructions:
1) Stand with feet shoulder-width apart, trunk flexed forward slightly with back straight in a neutral position.
2) Arms should be in the “ready” position with elbows flexed at approximately 90°.
3) Lower body where thighs are parallel to ground.
4) Explode vertically and drive arms up.
5) Land on both feet and repeat.
6) Prior to takeoff extend the ankles to their maximum range (full plantar flexion) to ensure proper mechanics.
Navagation
Full Body Exercises
Burpees
Full Body (bodyweight)
Instructions:
1. From a standing position, jump as high as possible and land down on your feet with your hands on the ground.
2. Kick your feet back. For a moment you will be in a push up position and jump back up again as fast as possible.
3. Repeat for the required repetitions
8 Count Body Builders
Full Body (bodyweight)
Instructions:
Start in a standing position and bend your knees and place your hands on the ground.
Extend your legs back into a push up position.
Bring your knees back in towards chest and stand back up.
This should be a continuous motion and be fluid.
3-Point Forward Roll
Full Body (stability ball)
Instructions:
Place your arms on the ball and form a plank position with your feet and the ball.
Roll your arms out and extend them over your head.
Hold this position for 1-2 seconds and return to the starting position.
Drop to Push Up
Full Body (stability ball)
Instructions:
Start by placing your hands on a stability ball in a push up position. Drop your hands to the side and let your chest hit the ball.
Bounce up off the ball and quickly place your hands back on the ball and press into a pushup.
Repeat.
Rollout to Hip on Ball
Full Body (stability ball)
Instructions:
Starting Position: Place outstretched hands on the ball and bend forward at the waist.
Rollout the ball so that the ball rolls down towards your waist.
Pull yourself back to the starting position and repeat.
Elevated Feet Pushup
1) Lie face down on a ball with hands palm down, fingers pointing straight ahead, and aligned at the nipple line.
2) Place hands slightly wider than shoulder width
3) Start position: Extend your arms and place feet at hip width with toes positioned onto a secure bench or chair.
4) Lower your body (legs, hips, trunk, and head).
5) Return to the start position by extending at the elbows and pushing the body up.
Advanced Leg Raise Split on Ball (w/ ankle wt)
1. Start position: Roll out face down on the ball until your stomach and pelvis is on top of the ball.
2. Drop your shoulders towards the floor and raise legs so that you are at a 45 degree angle to the floor.
3. With ankle weights attached to each leg spread your legs into a V and then bring back together.
4. Remember to keep your body in a straight line contracting your lower back to maintain good technique.
5. Repeat for prescribed number of repetitions.
Hang Clean-Keep torso straight but bent forward at the hips slightly. Explosively raise the bar by extending the hips, knee and ankle in a “jumping action”. Keep your elbows out and shoulders directly above bar as long as possible. Keep the bar close to the body. Once you have extended the lower leg shrug your shoulders and at maximum elevation of the shoulders start pulling with the arms. Keep the elbows high during the pull until the highest point. Rotate elbows around and underneath the bar. Rack the bar across the front of the shoulders. Slightly flex the hips and knees to absorb the weight.
Dumbbell Snatch
Keep torso straight but bent forward at the hips slightly. Explosively raise the dumbell by extending the hips, knee and ankle in a “jumping action”.
Keep your elbow pointed out and arm straight. At maximum height slightly flex the hips then the knees. Rotate elbows around and under the dumbbell.
At maximum bar height, fully extend the elbows and lock the dumbbell overhead. Catch the dumbbell by flexing at the knees and hips to absorb the weight.
Split Jerk (barbell)
Stand with feet shoulder width apart and knees slightly bent. Start position: Position barbelll to ear level with an overhand grip (palms facing forward).
Go into a quick ¼ squat. Immediately extend legs and stand up and at the same time press hands up above head keeping wrists over the elbow and arm moving parallel to body at all times. Upon reaching full extension move your stance to end up in a split stance.
Return to start position. This is an explosive exercise and the legs are used to be able to lift more weight overhead
Snatch
Keep torso straight but bent forward at the hips slightly. Explosively raise the barbell by extending the hips, knee and ankle in a “jumping action”. Keep your elbow pointed out and arm straight.
At maximum height slightly flex the hips then the knees. Rotate elbows around and under the barbell. At maximum bar height, fully extend the elbows and lock the barbell overhead. Catch the barbell by flexing at the knees and hips to absorb the weight and stand to a parallel stance.
Hang High Pull
Keep torso straight but bent forward at the hips slightly. Explosively raise the bar by extending the hips, knee and ankle in a “jumping action”. Keep your elbows out and shoulders directly above bar as long as possible.
Keep the bar close to the body.
Once you have extended the lower leg shrug your shoulders and at maximum elevation of the shoulders start pulling with the arms. Keep the elbows high during the pull until the highest point.
This should be a fluid motion where all the steps flow together.
Power Cleans
Starting Position: Grab the barbell with your body is in a bentover stance with your back flat.
Explode up by pushing your feet through the floor keeping the bar close to your legs.
Keep your arms straight and forcefully extend your hips, knees, and ankles.
At the same time shrug your shoulders and at their highest point curl the bar up while forcing your hips forward and support the bar at chest level .
Return to starting position and repeat.
Goodmorning to Shoulder Press (barbell)
1) Stand with feet shoulder width apart with knees slightly bent (at 20°).
2) Start position: Grasp bar with overhand grip shoulder width apart and rest on your posterior deltoids. Back should be straight in a neutral position.
3) Bending at the hips, lower bar to approximately knee height. Keep knees bent at 20° throughout movement.
4) Return to start position and press the barbell overhead into a shoulder press position.
Dumbbell Squat and Rotational Swings
Full Body (free weights)
Instructions:
1. Start position: Holding a dumbell in each hand start in squatted position with dumbells between legs.
2. Start movement by standing up and keeping arms straight rotate shoulders and trunk towards the left.
3. Return to the starting position and repeat to the other side.
4. Repeat for the prescribed number of repetitions.
DB Lunge Crossover
1) Start position: Stand with feet hip width apart. Grasp DB’s and hold out in front of body 2) Step forward 2-3 feet forming a 90° bend at the front hip and knee. DO NOT allow front knee to extend past the big toe - may cause injury. As you are lunging swing dumbells across body towards the hip.
3) Pushing off front foot, return to start position with legs and dumbells. Continue with same leg or alternate as prescribed. 4) Remember to keep head and back upright in a neutral position. Shoulders and hips should remain squared at all times.
Alt squat and press
1. Start by holding a dumbell in each hand at shoulder level. 2. Squat down to about parallel and explode up to a standing position. 3. Once you have squatted half way up then starting pressing one dumbell over your head.
4. Use the momentum from your squat to propel the dumbell above your head. Remember to stay in control of the dumbells at all times. 5. Return to the squatted position and bring that 1 dumbell back to shoulder level.
6. Repeat movement this time pressing the opposite dumbell over your head.
Push Press with Dumbells
Full Body (free weights)
Instructions:
1. Start by standing with your feet shoulder width apart and holding the dumbells at shoulder level.
2. Proceed into a quarter or half squat and then quickly reverse your direction and stand up.
3. As you are standing up press the dumbells up over your head.
4. When your legs reach full extension the dumbells should be about one half to three quarters of the way up.
5. Return to the starting position and repeat.
Iron Cross
1. To perform this movement, use only light weights.
2. Assume the starting position of good posture with shoulders back and your chest out.
3. Hold weights in both hands and push your hips back to bring your thighs parallel to the ground. Raise your arms to parallel as well.
4. Hold briefly in this position and then stand up while simultaneously moving your arms out to the sides and still parallel to the ground.
5. Reverse movement to return to the start position.
1 Arm Clean and Press
Full Body (free weights)
Instructions:
1. Start by straddling the dumbell and grab it with one hand.
2. Clean the bar to the shoulder. Then slight squat down and press the dumbell overhead.
3. Return to the starting position and repeat.
DB curl with shoulder press
Dumbbell Combo
Instructions:
1. Start by holding the dumbells at your side with a neutral grip.
2. Curl the dumbells up to shoulder level and then proceed into a shoulder press.
3. Keep your abs tight throughout the movement.
4. Return to the starting position and repeat.
DB Deadlift Curl and Press
Dumbbell Combo
Instructions:
1. Holding dumbells at your side proceed to squat down into a squat until the dumbells almost touch the ground.
2. Stand up and curl the dumbells to shoulder level.
3. Now press the dumbells up over your head until your arms are extended.
4. Return to the starting position and repeat.
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Push ups with knee tuck
Full Body (bodyweight)
Instructions:
1. Start by getting in a push up position with your feet on top of a ball.
2. Proceed to perform a push up balancing on top of the ball. Return to the starting position and then bring your knees in towards your chest.
3. Return to the parallel position and repeat for the prescribed repetitions.
Diagonal Chop
Full Body (medicine ball)
Instructions:
Starting Position: Start with your arms extended holding the medicine ball up and to your right.
2.Bring medicine ball down in a wood chopping motion towards your left foot.
3.During this motion your feet stay stationary and you rotate at your trunk. Repeat this motion for the desired repetitions and then repeat in the opposite direction.
Figure 8
Start Position: Hold medicine ball with your arms extended over your right shoulder.
In one continuous motion bring the ball down in front of you like you are chopping wood and the ball should end towards your left foot.
Stand back up and raise the ball straight up over your left shoulder and now bring the ball down towards your right foot.
You will have to bend at your knees to complete this.
Return to starting position and repeat.
Partner Diagonal Woodchops
Full Body (medicine ball)
Instructions:
Starting Position: Have two people stand back to back with one person holding a medicine ball. One individual diagonally twists to the right foot while the other individual diagonally twists to their left foot.
Exchange the medicine ball and return to the starting position.
Repeat to the other foot.
