Hang Pull (dumbbells or barbell)- stand with feet shoulder width a part, barbell in hands with palms facing down right outside of the knees. Stand erect with arms locked out, allow barbell to rest against the top of your knees, while arching your back and keeping your butt up and arms locked out (look like a gorilla with elbows facing out and triceps showing.) Curl your wrist, keep your triceps locked out and jump as high in the air as you can while pulling your shoulders to your ears with your arms locked out. The key is to explosively jump and be straight in the air driving off the floor and landing in the same position that you began. Reset and repeat. Technique and speed are key, not the amount of weight used. Purpose: explosive strength, coordination. Hang High Pull (dumbbells or barbells)- similar to the hang pull, in the starting position, but when you explode from the ground you will pull the barbell in a straight line up to your chin. Bring your elbows up to parallel with your shoulders. Reset and repeat. Purpose: explosive strength, coordination. Box Squat (dumbbell or barbell)- if using dumbbells place on shoulders, if using a barbell place behind head on shoulders. Feet slightly wider than shoulder width, keeping your body tight and elbows under barbell with chest up, sit back and down (as on a toilet) pause, and explode up. Do for number of designated reps. Purpose- teaching technique, starting strength, breaking concentric eccentric chain. Isometric Calf Glute-Ham (person or machine)- partner would hold feet, using machine, place knees on padding of lat. Pull down machine facing outward with ankles locked in under padding. Once positioned, lean out to a forty-five degree angle, keeping butt squeezed with shoulders back and chest out. Hold for designated time and repeat. Purpose- strengthen hamstrings, calves, lower back, glutes.
Squat Jumps (body weight, dumbbells or barbell): with dumbbell put hands on side with arms locked out, with barbell, place behind head on shoulders. Place feet shoulder width apart, drop quickly into your squat position keeping your chest up, drive elbows backwards quickly locking out triceps, reverse down motion pushing through floor with body straight (feel big toes push of floor.) Land softly in your squat position above ninety-degrees absorbing the force created. Concentrate on technique while maximizing speed and height with each jump. If technique breaks down due to fatigue stop. Purpose: explosiveness. Lunge Jumps (bodyweight, dumbbells, and barbell): with dumbbells on your sides lock out arms, with barbell place behind head. Separating one leg out front with the rear leg staying placed, drop back knee just above the floor, and front leg bent to ninety-degrees. Chest up, using arms (as in running) push off the floor through both feet explosively for maximum height, land softly on the balls of your feet without losing balance absorbing the force created. Concentrate on technique while maximizing speed and height with each jump. If technique breaks down due to fatigue stop. Purpose- single leg explosiveness, coordination. Ankle Hops- standing straight up with feet shoulder width a part, and knees locked out, begin jumping by using just your calves and ankles. Explode for speed and height (like a pogo stick) off the balls of your feet. Purpose- explosiveness from ankles to calves. Step-Up (dumbbell or barbell)- using a box or bench, place barbell on shoulders behind head, using dumbbells place in hands and keep arms locked out on your sides. Stay close to box or bench, place one foot on top of box or bench and explode through the box by pushing with the top foot. Bring opposite knee to chest and extend all the way up through toe (like calf raise.) Key is to push off the top foot with force. Step down and repeat with same leg for number of reps. Purpose- single leg strength, coordination, hip flexor strength, and hamstring.
Incline Press (dumbbell or barbell)- place hands a little wider than shoulder width, keeping elbows within forty-five degrees of your body, bring the bar right under you chin to your upper chest, squeezing your back at the bottom position explode up and repeat. Purpose- strengthen upper chest. Dumbbell Row- place dumbbell on floor next to the bench vertically. Put one knee on the bench and the other leg slightly behind on the floor straight. Keeping your back arched and head up, bring the dumbbell up to shoulder height with your palm facing towards the body (neutral position.) Get elbow as high as possible keeping the weight under control as you go down, pause and repeat for reps. Purpose- strengthen back in single arm motion, shoulders. Romanian Deadlifts (RDL's)- can be done with dumbbells or barbell. Palms facing down, feet shoulder width a part, standing erect with arms locked out directly in front on top of your knees. Arch your back with chest out, flex knees, and bend over keeping the bar close to shins, while pushing butt back controlling the bar until it is at mid-shin level, come up and repeat. Key is to bend not squat (looks like an inverted good morning.) Purpose- strengthen hamstrings, hips, and lower back. Back Squat- similar to box squat without the box. Place the barbell behind your head on your shoulders, keeping chest out elbows under the bar with body tight. Sit back and down under control, keeping flat feet, pause and explode up. Repeat for designated reps. Purposestrengthen hips, hamstrings, quads, and lower back. Front Squat- place hands on barbell just outside of shoulder, roll elbows to 9 O' Clock position straight out front, rest the bar on your upper chest to collarbones, let bar relax into your fingertips keeping elbows high. Feet slightly wider than shoulder width a part and precede to sit back and down under control, keeping your elbows high and chest up pause explode up and repeat for designated reps. Purpose- strengthen quads, hips.
Back Extension (plate or dumbbell)- place weight behind head in back extension machine, place balls of feet on plates, lying face down, with hips extended on pads allowing you to bend over. Push toes against plates and raise upper body to parallel with lower, pause squeezing your butt and go down, repeat for reps. Purpose- strengthen lower back, hamstrings, calves. Single-Leg Back Extension (plate or dumbbell)- similar to back extension except one leg will be in the machine instead of two. Purpose- strengthen hamstring, calf, lower back and imbalances. Dips- using a dip stand or machine, stand erect with arms locked out and weight of body on arms. Feet should be off floor, precede to lower body through bending the elbows to ninety degrees and pushing back up to lock out and repeat. Purpose- strengthen triceps, shoulders. Lat. Pull Down- get into a lat. pull down machine, feet are flat on the floor, lean back forty-five degrees with arms locked out. Pull bar to chest by using your back, keeping elbows at ninety degrees. Bringing the bar up under control, releasing your shoulders through full range of motion and repeat. Purpose: strengthen upper back. Weighted Pushups (dumbbell or plate)- get into pushup position, have weight placed on upper back, keep elbows at forty-five degrees, go down under control and explode up for designated reps. Purpose- strengthen chest, triceps, and shoulders. Plate Drags- place a plate on the floor flat, lying on your back with both legs straight, put heel of one foot into center of plate and precede to drag the plate towards your butt while keeping the other leg straight. Repeat for reps. Purpose- strengthen hamstring.
Counter movement Jump (dumbbell or barbell)- with dumbbells let arms hang on side, with barbell place behind head on shoulders. Feet are shoulder width a part, chest up, go quickly into squat position, reverse action, and jump as high as you can (do like a vertical jump.) Land soft in squat position. Key is to explode from the floor without being concerned about overcoming the weight. Speed, Speed, Speed! Purpose- explosiveness, reversal strength. Single-Leg Squat (dumbbell or barbell)- let dumbbells hang by side, with barbell place behind head on shoulders. One foot is placed on the bench and the other extended out front into a lunge position. Chest up and out over knee, sit back and down to a ninety degree angle in the front leg, explode up by pushing through both feet. Repeat for designated reps. Purposestrengthen hip flexors, glutes, hamstrings, quads, balance and coordination. Flat Bench Press (dumbbell or barbell)- place hands right outside shoulder width on bar, keeping elbows at forty-five degrees, go down to chest, touch and explode up for designated reps. Purpose- strengthen mid-chest, shoulders. Pull-ups / Chin-ups- with pull-ups hands will face out and with chin-ups your hands will face you. Pull body up by using your back until chin is above bar. Purpose- strengthen upper back, hands. Skull Crushers (dumbbells, curl bar or barbell)- lying face up place hands on bar at the same width as shoulders, extend bar with arms locked out over your chest, bring bar down by bending your elbows and lowering the weight under control to your forehead. With elbows staying positioned raise the weight back to lockout and repeat. Key is to keep your elbows high and tight. Purpose- strengthen triceps.
Front Lunge (dumbbell or barbell)- step forward with back leg straight and front leg bent to a ninety degree angle, go down with chest up and over knee, keeping the back leg straight. Explode up by pushing up through both feet until completed, switch legs and finish for designated reps. Purpose- strengthen hip flexors, quads, and hamstrings. Floor Press (dumbbell or barbell)- lying on floor face up, do as you would do a bench press. Purpose- strengthen shoulders and triceps. Triceps Press (bands, cable, rope, and bar)- standing with hands on top of tool being used, place elbows on ribs and proceed to press not push the weight down, while keeping your elbows against body. Lockout elbows at bottom position, pause and repeat for designated reps. Purpose- strengthen triceps. Physio ball Leg Curl lying face up on the floor, place feet on top of physio- ball. Lift hips high, driving your heel down and back towards your butt bring your hips across your face. Feet should roll from heel to toe on ball and you should end movement on shoulders. Purpose strength-endurance of hamstrings.