COMBINATION EXPLOSIVE EXERCISES – trains a variety of muscle groups

Power Clean

Hang Clean

Jerk Press

Push Press

Snatch

Deadlift

Shrug/Upright Row/Calf Raise

Overhead Med Ball Toss

HORIZONTAL PRESSING EXERCISES – trains primarily the chest with help from triceps, shoulders

BB Bench Press (Regular grip or reverse grip)

BB Incline Press

DB Press

DB Alternating Press

DB Incline Press

DB Flies

DB Pullovers

Close-grip press

Push-ups and variations

VERTICAL PRESSING EXERCISES – trains primarily the shoulders with assistance from traps, chest, and upper back

DB or BB military press

Jerk press

Push press

Jackknife push-ups

PULLING EXERCISES – trains primarily the upper back with assistance from lats, biceps, traps, and shoulders

Lat Pulldowns (Wide Grip and Narrow-Reverse Grip)

T-bar row

Lat machine low rows

DB bent-over rows

BB bent-over rows

DB 1-arm rows

DB single leg 1 arm rows

Pull-ups, Chin-ups

Face Pulls

Horizontal pull-ups

HIP/LOWER BACK/HAMSTRINGS

BB Stiff Leg Deadlift

DB Stiff Leg Deadlift

Single Leg Stiff Leg Deadlift

Supermans

Glute/Ham Extensions

Good mornings

UPPER LEG/QUADS

Squats

Front Squat

Overhead BB squat

Split squat

Single leg squat

DB Lunges (front, side, crossover, rear)

BB Lunges (Front, Rear, and Side)

Plyo Box Step-Ups

STRENGTH/POWER EXERCISES

ISOLATION MOVEMENT EXERCISES

Isolation movements train only one muscle group at a time.

Choose one exercise for each movement or body part. Do not use same exercise twice in one week.

TRICEP EXERCISES

Close-Grip Press

Kickbacks

Cable pressdowns

Reverse Grip cable pressdowns

EZ-Bar Skullcrushers

Lying DB extensions

Overhead DB extension (one hand or two)

Overhead EZ-Bar extension

Dips

Weighted Bench Dips

BICEP EXERCISES

Preacher curls

EZ-Bar curls

BB curls

DB curls

Concentration curls

Hammer curls

Reverse curls

Wide Grip curls

Seated curls

Incline curls

WRISTS/FOREARMS

Reverse Curls

BB/DB Extension

BB/DB Flexion

Wrist Rolls

Rice Bucket

SHOULDER COMPLEX/ROTATOR CUFF

DB front raises

DB lateral raises

DB or BB shrugs

DB or BB upright Rows

DB flies

DB overhead shrugs

CALVES

BB Calf Raises

DB Calf Raises

Smith Machine Raises

Leg Press Raises

CORE/ABDOMINAL/ROTATION EXERCISES

(Hips, abs, obliques, lower back, trunk)

Center Plank
Center Plank with Alternate Leg Raise

Right/Left Side Plank
Right/Left Side Plank with Top Leg Out
Pushup plank
V-ups
Twisting crunch
Lying windmills
Supermans with a twist
Plank on a Swiss ball
Lying glute pushup
Swiss Ball roll-ins
Stiff-legged V bends
Pelvic Tilt Leg Raise

Windmill Twists

Bicycles

1 Leg Crunch

Supermans/Alternating Supermans

Butt Raises

Hanging Leg Raise

Ins/Outs

Outer Crunches

Scissor Kicks/Over-Unders

Reverse Crunches

Explosive Crunch

90 Degree Left/Right Cross

Diagonal plate twists

Sledgehammer

Standing Alternating Knee/Elbow touches

Twisting med ball catch and toss

Woodchoppers

Overhead Sidebends

Lying Trunk Twist w/ ball

Lying Trunk Twist-knees bent

Reach & Catch

Crunches

MED BALL EXERCISES

Overhead Throw

Standing Side Throw

Kneeling Side Throw

Seated Side Throw

Seated Twists

Over-Under

Crunch with Chest Pass

Crunch with Overhead Pass

Woodchoppers

Chops

Squat Tosses

Single twists

Partner twists-full & half

Side toss

BODYWEIGHT EXERCISES

Upper Body
Pushups
Diamond pushups
Staggered pushups
Wide pushups
Hands elevated pushups
Feet elevated pushups
Pushups and rotate

Lower Body
Full squat
Hindu squat
One legged squat
Lunges
Side lunges
Crossover lunges
Squat jumps
Scissor jumps
Calf raises

EXPLOSION/PLYOMETRICS

Ankle Bounce

Cycle Ankle Bounce

Drop Jumps

Tuck Jumps

Squat Jumps

Standing Long Jump

Double Leg Cone Jump

SR Leaps

3 Continuous SLJ

Single Leg Hops

Lateral Cone Hops

Depth Drops

Box Jumps

Incremented Lateral Hops

Side to Side Box Shuffle

Spin Jumps

Split Jumps

Cycle Split Jumps

Pike Jumps

Bounding

Power Skips for Height

Power Skips for Distance

Bag Jumps

Lateral Jump

Side Ankle Hops

Lateral Step-Up

Squat jump to the side

Lateral bound

Ankle jump

Step-up jumps

SPEED/ACCELERATION

Sprint workout

Form running drills

Push-up starts

Belly starts

Back starts

Ball drop starts

Falling starts

Single leg starts

Knee starts

Lateral knee starts

AGILITIES

Lateral Quick Steps

Lateral Quick Steps w/ Sprint up and backpedal

Lateral Quick Steps w/ Sprint out

Shallow V

Deep V

Sprint/Lateral Jumps/Backpedal

Single Leg Zig-Zag Hops

Single Leg Forward Jumps

Mountain Jumpers

Mountain Climbers

Skiers

Burpees

T Drill

Agility Box Drill

X Drill

20 Yard Shuttle

Star Drill (4 or 8 Points)

L Drill

W Drill

Snake Drill

Diagonal Box

Cone Chute

Agility Box

300 Yard Shuttle

Z Drill

Base rotation

Base side to side

One leg side jumps

RECOVERY EXERCISES

Tall hurdles

Over/Under hurdles

Foam rolling

Stretching/flexibility exercises