lat pulldown iso lateral row...barbell back squat single leg squat barbell forward lunge variations:...

BACKLA

T P

ULL

DO

WN

ISO

LA

TE

RA

L R

OW

LOW

RO

W

1

BE

NT

OV

ER

RO

W

VARIATIONS: VARIATIONS:

STRAIGHT BAR, FAT BAR, DB'S,

ALTERNATINGSTRAIGHT BAR, V-GRIP, SINGLE ARM

VARIATIONS:

REVERSE GRIP (SUPINATED), SINGLE

ARM, CLOSE GRIP

VARIATIONS:

PRONATED (OVERHAND) NEUTRAL

GRIP, ALTERNATING

CORE

CA

BLE

LA

TE

RA

L C

HO

PC

AB

LE L

AT

ER

AL

TW

IST

WE

IGH

TE

D V

-UP

SS

UP

INE

TU

RT

LEP

LAN

K

ON

E A

RM

DB

RO

W

2

KE

TT

LE B

ELL

RE

NE

GA

DE

RO

W

WE

IGH

TE

D R

US

SIA

N T

WIS

TS

LAM

BA

LL

SE

AT

ED

SP

RIN

TE

RS

ME

D B

ALL

DE

CLI

NE

&

TH

RO

W

CHESTB

EN

CH

PR

ES

S

INC

LIN

E

PE

C D

EC

VARIATIONS:

GRIPS: CLOSE-WIDE, CHAINS, FAT BAR,

DB'S, 2X4'S

VARIATIONS:

GRIPS: CLOSE-WIDE, CHAINS, FAT BAR,

DB'S

ST

AB

ILIT

Y B

ALL

DB

ALT

ER

NA

TIO

N B

EN

CH

PR

ES

S

START WITH BACK AND SHOULDERS ON THE BALL, HAVE

SPOTTER HAND YOU THE DB'S RAISED WWITH ARMS

EXTENDED. HIPS SHOULD BE HIGH WITH KNEES AT 90. LOWER

ONE ARM AND KEEP THE OPPOSITE ARM EXTENDED.

ALTERNATE EACH ARM.

PO

WE

R C

LEA

N

TOTAL BODY

HANG CLEAN

VARIATIONS:

*THE CATCH

LOWER BODY GOES FROM TRIPLE EXTENTION TO

TRIPLE FLEXION (CATCH IN A QUARTER SQUAT

ELBOWS ROTATE AROUND THE BAR AND CATCH ON FINGERTIPS

AND SHULDERS. TRICPS SHOULD BE PARALEL TO THE GROUND

(OF THE 3, HIP EXTENTION IS MOST FREQUENTLY

MISSED)

FEET GO FROM HIP WIDTH TO SHOULDER WIDTH

*FIRST PULL

HIPS AND KNEES EXTEND TO INITIATE LIFT

THE BAR REMAINS CLOSE TO THE BODY

*SECOND PULL

TRIPLE EXTENTION, HIPS, KNEES, AND ANKLES

(PLANTAR FLEXION) ALL EXTENDED

STRONG CHEST & STRONG BACK, OVERHAND GRIP AT

SHOULDER WIDTH

HEELS FLAT ON THE FLOOR, THE BAR IS TOUCHING

THE SHIN

*STARTING POSITION:

SHOULDERSP

LAT

E F

RO

NT

RA

ISE

DB

LA

TE

RA

L R

AIS

E

STANDING, SEATED, STABILITY BALL

SEATED, DB'S, FAT BAR, ALTERNATING

*START IN AN ATHLETIC STANCE; FEET HIP WIDTH AND

KNEES SLIGHTLY BENT

*PRESS THE BAR DIRECTLY OVERHEAD, EXHAULING ON THE

WAY UP

*SLOWLY RETURN BAR TO STARTING POSITION

VARIATIONS:

UNILATERAL, BILATERAL, PLATES, DB'S,

ALTERNATING

VARIATIONS:

UNILATERAL, BILATERAL, PLATES, DB'S,

ALTERNATING

ST

AN

DIN

G M

ILIT

AR

Y

PR

ES

S

VARIATIONS:

LOWER BODY

BA

RB

ELL

BA

CK

SQ

UA

T

SIN

GLE

LE

G S

QU

AT

BA

RB

ELL

FO

RW

AR

D L

UN

GE

VARIATIONS:

DB'S

ST

AN

D S

TR

ON

G A

ND

TA

LL.

ST

EP

LO

NG

AN

D L

OW

WIT

H Y

OU

R L

EA

D L

EG

: U

PP

ER

TH

IGH

PA

RA

LLE

L T

O T

HE

GR

OU

ND

, K

NE

E A

T 9

0,

BA

CK

FLA

T.

EX

PLO

DE

BA

CK

TO

ST

AR

TIN

G

PO

SIT

ION

.

BA

RB

ELL

ST

EP

-UP

TH

E L

EG

YO

U A

RE

WO

RK

ING

(R

IGH

T I

N T

HIS

EX

AM

PLE

)

DO

ES

NO

T C

OM

E O

FF

TH

E B

OX

. T

HE

LE

FT

LE

G I

N T

HIS

EX

AM

PLE

DO

ES

NO

T T

OU

CH

TH

E B

OX

. N

EV

ER

LO

CK

TH

E

KN

EE

. B

EG

INN

ER

S S

HO

ULD

TR

Y T

HIS

WIT

H B

OD

YW

EIG

HT

FIR

ST

TH

EN

DB

'S

VARIATIONS:

DB'S

UNILATERAL (SINGLE ARM), PLATE,

STANDING, SEATED

CA

BLE

TR

ICE

P E

XT

EN

TIO

NBICEPS & TRICEPS

VARIATIONS:

V-GRIP, STRAIGHT BAR, SINGLE ARM

SUPINATED (UNDERHAND)

ST

AN

DIN

G H

AM

ME

R C

UR

LSVARIATIONS:

STANDING, SEATEDS

EA

TE

D H

AM

ME

R C

UR

LS

DB

OV

ER

HE

AD

ST

AN

DIN

G

TR

ICE

P E

XT

EN

TIO

N

VARIATIONS:

BA

RB

ELL

LA

TE

RA

L LU

NG

EB

AR

BE

LL R

OT

AT

ION

AL

LUN

GE

ST

AN

D T

ALL

AN

D S

TR

ON

G,

WH

EN

GO

ING

TO

TH

E

RIG

HT

, K

EE

P O

PP

OS

ITE

LE

G S

TR

AIG

HT

, M

AIN

TA

IN

ST

RO

NG

CH

ES

T A

ND

BA

CK

, E

XP

LOD

E B

AC

K T

O

ST

AR

TIN

G P

OS

ITIO

N.

WH

EN

RO

TA

TIN

G C

LOC

KW

ISE

, R

IGH

T F

OO

T

SH

OU

LD G

O T

O 5

O'C

LOC

K (

LEF

T T

O 7

FO

R

CO

UN

TE

R C

LOC

KW

ISE

) S

HO

ULD

ER

S T

UR

N 1

80

DB

PO

WE

R L

UN

GE

LEG

PR

ES

S

SK

ULL

CR

US

HE

RS

SC

ALP

ER

S

WR

IST

RO

LL

EZ

BA

R S

TA

ND

ING

BIC

EP

CU

RL

VARIATIONS:

EZ BAR, STRAIGHT BAR, FAT BAR

ST

AR

T W

ITH

KN

EE

S E

XT

EN

TE

D F

LEX

TO

TH

E K

NE

E A

PP

RO

XIM

AT

ELY

90

,

SLO

WLY

RE

TU

RN

TO

ST

AR

TIN

G P

OS

ITIO

N

ST

AR

T W

ITH

KN

EE

S F

LEX

ED

AN

D E

XT

EN

D T

HE

LEG

, N

EV

ER

LO

CK

TH

E K

NE

E,

SLO

WLY

LO

WE

R

WE

IGH

T B

AC

K D

OW

N

EX

TE

RN

AL

CA

LF R

AIS

ELE

G E

XT

EN

TIO

NLE

G C

UR

L

WORK NECK IN ALL FOUR DIRECTIONS

CA

LF R

AIS

EIN

TE

RN

AL

CA

LF R

AIS

E4

WA

Y N

EC

K

PLA

TE

GO

OD

MO

RN

ING

JAM

ME

R

PLA

TE

SIN

GLE

LE

G S

TIF

F

LEG

DE

AD

LIF

T

ST

AB

ILIT

Y B

ALL

SIN

GLE

LE

G

HA

MS

TR

ING

CU

RL

ST

AB

ILIT

Y B

ALL

HY

PE

RE

XT

EN

TIO

NH

EX

BA

R S

QU

AT

BA

G L

UN

GE

SG

LUT

E-

HA

M M

AC

HIN

E