Exercise Library Movement Prep Banded Ankle Mobility Bent Over Trap 3 Raises Quadruped Hip CARs Standing Hip CARs Shoulder CARs Squat Prying World’s Greatest Stretch Inchworm Scap Pushups Floor Slides Lower Body Single Leg Press Front Foot Elevated Zercher Split Squats Zercher Squat Barbell Back Squat Physioball Leg Curl Single Leg Broad Jump Single Leg RDL – Eccentric Single Leg RDL – Concentric RFE Split Squat – Concentric RFE Split Squat – Isometric Upper Push DB Incline Fly 45º Incline Press (DB or BB) Decline Press (DB or BB) Narrow DB Press Cable Fly Cable Fly – High to Low Cable Fly – Low to High Negative Pushups Tall Kneeling Straight Arm Raises Tall Kneeling Curl to Press Upper Pull 2:1 Lat Pulldown DB Shrugs Wide Pullups – Concentric (Cluster) Wide Pullups – Isometric Wide Pullups – Eccentric (Cluster) Facepull with External Rotation Bent Over Rows (DB or BB) Chainsaw Rows Band Pullaparts Band Pullaparts – High to Low Arms 2:1 Triceps Pressdown Banded Curl – Neutral Banded Curl – Supinated Banded Curl – Pronated Concentration Curls Cable Curl – Rope Cable Curl – Straight Bar Supinated Cable Curl – Straight Bar Pronated Spider Curl Tri Pressdown – Straight Bar Supinated Core Hanging Straight Leg Raises – Hip Height Hanging Straight Leg Raises – High As Possible Hanging Knee Raises Shins to Bar (Tuck) Toes to Bar (Kip) Toes to Bar (Controlled) Sandbag Goodmornings Ab Cart (Knees) Ab Cart (Knees to Plank) Ab Cart (Toes to Knees) Plyometrics Broad Jump (Rolling Start) Broad Jump Med Ball Rotation Slams – Medium Med Ball Slams – Heavy SA Med Ball Punch – Light Med Ball Press to Floor – Medium Band Assisted Punches Band Assisted Vertical Jump Max Vertical Jump w/ Sandbag Max Vertical Jump – Doubles Pre / Rehab Bent Over Trap 3 Raises Seated External Rotation
