Power Clean
- Start with shins touching bar
- Grip bar just outside athletic stance
- Get into deadlift position with back locked, shoulders up and abs and chest flexed
- Begin initial pull by extending hips and knees
- Move into second pull when bar is just above knees
- Explode by forcefully shrugging and fully extending hips, knees and ankles
- Pull bar up keeping it close to chest
- Drop under bar and catch it along front of shoulders in athletic stance
Hang Clean
- Grip bar just outside athletic stance
- Begin with bar just above knees with back locked, shoulders up and abs and chest flexed
- Explode by forcefully shrugging and fully extending hips, knees and ankles
- Pull bar up keeping it close to chest
- Drop under bar and catch it along front of shoulders in athletic stance
Push Jerk
- Begin with bar across clavicles in athletic stance with slight flex in hips, knees and ankles
- Rapidly extend hips, knees and ankles to propel bar straight up overhead until arms are fully extended
Hang Snatch
- Grasp bar with wide grip holding just above knee level
- Extend hips, knees and ankles while simultaneously shrugging
- Pull bar upward, keeping it close to chest
- Drop under bar and catch it overhead in athletic stance
Front Squat
- Hold bar across front of shoulders with elbows high
- Begin in athletic stance with toes pointing slightly out
- Focus on high point on the wall in front of you
- Squat down with control and good posture until thighs are just below parallel. Keep weight back on heels
- Drive upward out of squat into starting position. Keep eyes up and chest out.
Bench
- Lie down with back on bench
- Grasp bar with slightly wider than shoulder-width grip
- Lower bar with control until it touches base of sternum with hands directly above elbows
- Drive bar upward until arms are fully extended
Single-Leg Squat
- With bar on back, place back leg on bench and put front leg in lunge position
- Squat down with control until your front thigh is parallel to ground keeping front knee behind toes
- Drive upward back into starting position
Glute Ham Raise
- Position yourself on a glute/ham machine with legs locked in place
- Raise torso upward until your chest is parallel to floor
- Drive knees into foam pad until they are at 90-degree angle and body is upright
- Lower back down with control
* If Glute/Ham machine is not available, use leg curl machine
Dumbbell Bench Press
- Lie down with back on bench holding dumbbells slightly wider than shoulder-width
- Drive dumbbells upward until arms are fully extended
- Lower down to chest level with control
Calf Raises
- With weight on back, push through ground until you are on toes
- Lower with control
Manual Resistance Neck
- Sit on bench with tight core
- Push against partner’s resistance without changing torso position for specified reps
- Repeat in all four directions
Core Stabilization
- Assume push-up position with hands on core board
- Without letting hips dip, rotate board to right and then left
Hand-Eye with Tennis Balls
- Stand 10 yards from partner who has tennis ball and racquet
- Catch tennis balls as he hits them to you
- Alternate between standing straight on and sideways to partner
Ground Based Med Ball
- Assume seated position with feet off of ground and core upright
- Holding med ball in front of you, twist to right, back to center, then to left
- Repeat for 20 seconds
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Power Clean
- Start with shins touching bar
- Grip bar just outside athletic stance
- Get into deadlift position with back locked, shoulders up and abs and chest flexed
- Begin initial pull by extending hips and knees
- Move into second pull when bar is just above knees
- Explode by forcefully shrugging and fully extending hips, knees and ankles
- Pull bar up keeping it close to chest
- Drop under bar and catch it along front of shoulders in athletic stance
Hang Clean
- Grip bar just outside athletic stance
- Begin with bar just above knees with back locked, shoulders up and abs and chest flexed
- Explode by forcefully shrugging and fully extending hips, knees and ankles
- Pull bar up keeping it close to chest
- Drop under bar and catch it along front of shoulders in athletic stance
Push Jerk
- Begin with bar across clavicles in athletic stance with slight flex in hips, knees and ankles
- Rapidly extend hips, knees and ankles to propel bar straight up overhead until arms are fully extended
Hang Snatch
- Grasp bar with wide grip holding just above knee level
- Extend hips, knees and ankles while simultaneously shrugging
- Pull bar upward, keeping it close to chest
- Drop under bar and catch it overhead in athletic stance
Front Squat
- Hold bar across front of shoulders with elbows high
- Begin in athletic stance with toes pointing slightly out
- Focus on high point on the wall in front of you
- Squat down with control and good posture until thighs are just below parallel. Keep weight back on heels
- Drive upward out of squat into starting position. Keep eyes up and chest out.
Bench
- Lie down with back on bench
- Grasp bar with slightly wider than shoulder-width grip
- Lower bar with control until it touches base of sternum with hands directly above elbows
- Drive bar upward until arms are fully extended
Single-Leg Squat
- With bar on back, place back leg on bench and put front leg in lunge position
- Squat down with control until your front thigh is parallel to ground keeping front knee behind toes
- Drive upward back into starting position
Glute Ham Raise
- Position yourself on a glute/ham machine with legs locked in place
- Raise torso upward until your chest is parallel to floor
- Drive knees into foam pad until they are at 90-degree angle and body is upright
- Lower back down with control
* If Glute/Ham machine is not available, use leg curl machine
Dumbbell Bench Press
- Lie down with back on bench holding dumbbells slightly wider than shoulder-width
- Drive dumbbells upward until arms are fully extended
- Lower down to chest level with control
Calf Raises
- With weight on back, push through ground until you are on toes
- Lower with control
Manual Resistance Neck
- Sit on bench with tight core
- Push against partner’s resistance without changing torso position for specified reps
- Repeat in all four directions
Core Stabilization
- Assume push-up position with hands on core board
- Without letting hips dip, rotate board to right and then left
Hand-Eye with Tennis Balls
- Stand 10 yards from partner who has tennis ball and racquet
- Catch tennis balls as he hits them to you
- Alternate between standing straight on and sideways to partner
Ground Based Med Ball
- Assume seated position with feet off of ground and core upright
- Holding med ball in front of you, twist to right, back to center, then to left
- Repeat for 20 seconds