Technique


Olympic Lifts

Lift Muscle Group
Squat Clean Core, Traps, Legs,
Squat Snatch Shoulders, Lats, Core, Legs, Traps
Dumbbell Snatch Core, Hips, Traps
Overhead Squat Shoulders, Lats, Core, Legs
Push Press Core, Traps, Shoulders
Push Jerk Core, Traps, Shoulders
Barbell Shrugs Traps
Hang High Pull / Shrug Traps, HIps
Hang Power Clean Core, Traps, Legs
Power Shrug / Pull / Clean Progression Core, Traps, Legs
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Core Lifts

Lift Muscle Group
Bench Press Chest
Close Grip Bench Triceps, Chest
Dumbbell Incline Press Chest, Shoulders
Shoulder Press Arms, Shoulders
Deadlift Hamstrings
Front Squat Legs
Back Squat Legs
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Auxiliary Lifts

Lift Muscle Group
Medicine Ball Clean Lets, Arms, Traps, Core
Wall Ball Legs, Core, Arms
Kettlebell Swing Legs, Core, Arms
Sumo Deadlift High Pull Legs, Arms, Core
Split Squats Legs, Glutes
Thruster Legs, Arms, Core
Dumbbell Front / Side Raises Shoulders, Arms
Dumbbell Hang Clean Core, Traps, Legs
Barbell RDL (Russian Deadlift) Legs, Hamstrings
Dumbbell RDL (Romanian DeadLift) Legs, Hamstrings
Dumbbell Single Leg RDL (Romanian DeadLift) Legs, Hamstrings
Dumbbell Reverse Lunges Legs, Glutes, Hamstrings, Quadricips
Dumbbell Row Lats, Arms
Overhead Plate Lunge Legs, Glutes
Plate Side Lunges Legs
Front Rack Lunge Legs
Seated Row Lats, Arms
Tricep push down Arms, Tricep
Standing Cable Lift Core, Hip Rotation
Upright Row Deltoids, Traps
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Cable Lifts

Lift Muscle Group
Standing Cable Lift Core
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Movements

Lift Muscle Group
Air Squat Legs, Core
Burpee Core, Legs, Arms
Walking Lunge Legs, Core
Pistol Squat Legs, Core
Single Leg Squats (Pistol Squats) Legs
Pull up Biceps, Core, Lats
Push up Chest, Core, Arms
Rowing Lats, Legs, Arms, Core
Ring Row Lats, Biceps, Arms, Core
Ring Dip Triceps, Core, Arms
Dips Triceps
Back Extensions / GHD Back, Hamstrings
Glute Ham Raise Glutes, Hamstrings
Glute Ham Raise 2 Glutes, Hamstrings
Partner Leg Curl Hamstrings
Dumbbell Step ups Legs
Dumbbell Side Step Ups Legs
Physioball Hamstring Curls Legs, Hamstrings
Bosu Ball Sit ups Abdominal
Toes to Bar Abdominal
Handstand Push Up Shoulders, Traps
Strict Muscle Up Shoulders, Biceps, Lats
TRX Pistol Squat / Single Leg Squat Legs, Core
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Speed & Agility

Warm Up/Finisher Muscle Group
Line Drill #1 Foot Speed / Quickness
Line Drill #2 Foot Speed / Quickness
Line Drill #3 Foot Speed / Quickness
Double Under Jump Rope Progression Balance / Coordination
Double Unders Balance / Coordination
Depth Jumps / Box Jumps Legs, Core, Explosive Movement
Barrier Jumps Legs, Core, Explosive Movement
Kneeling Jumps Legs, Core, Explosive Movement
Squat Jumps Legs, Core, Explosive Movement
Mountain Climber Starts Legs, Speed, Explosive Movement
RDL Starts Legs, Speed, Explosive Movement
Falling Starts Legs, Speed, Explosive Movement
Lying Starts Legs, Speed, Explosive Movement
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Warm Ups & Finishers

Skill Muscle Group
General Warm up Multiple Muscle Groups
Dynamic Warm up Multiple Muscle Groups
Weight room Warm up Used prior to lifting as needed
Burgener Warm Up Olympic Lift Series Warm Up
Post Stretch Routine Finisher Stretching, Total Body
Core Finisher #1 Abdominal Finisher
Core Finisher #2 Abdominal Finisher
Core Finisher #3 Abdominal Finisher
Core Finisher #4 Abdominal Finisher
Core Finisher #5 Abdominal Finisher
Core Finisher #6 Abdominal Finisher
Core Finisher #7 Abdominal Finisher
Core Finisher #8 Abdominal Finisher
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