April 9th

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Exercise Bank

1 1/4 Air Squat 1 1/4 Back Squats 90 Degree Pec Opener Stretch A Skip Air Dyne Bike Air Squat Air Squat Depth Progression Air Squat to Medicine Ball Air Squat With Assistance Alternating V Up + Sit Up Arm Crossbody Stretch Arm Swings Across Chest Arm Swings Overhead Arnold Press Back Squat Banded Anti Rotation Banded Bar Dips Banded Bent Over Row Banded Chest Fly Banded Chin Up Banded Crunch Banded Face Pulls Banded Front Rack Opener Stretch Banded Hip Extension From Knees Banded Kickbacks Banded Pull Aparts Banded Pull Up Banded RDL Single Arm Row Banded Ring Dip Banded Straight Arm Lat Pull Down Banded Sumo Deadlift High Pull Banded Tricep Push Downs Bar Dips Barbell Bent Over Row Barbell Warm Up Bench Press Bench Press With Empty Barbell Bicep Curls (Barbell) Bird Dogs Boot Strappers Bottom of Squat Hold With Assistance Box Dips Box Jump Box Jump Overs Box Step Overs Box Step Ups Bulgarian Split Squat Burpee Burpee | Bar Facing Burpee Box Jump Burpee Box Jump Modifications Burpee Lateral hop over dumbbells Burpee Over The Bar Burpee Plus Plate Ground to Overhead Burpee to an Elevated Surface | Bench or Box Burpee Tuck Jump Burpee Variations Calf Raises Calf Raises - On Flat Surface Calf Smash with Kettle Bell Calf Stretch Cat Cow Stretch Chest to Bar Pullups - Butterfly Child's pose on bench Chin Up Chinese Rows (Dumbbells) Clean Clean Clean and Jerk Clean Pull Clean Warm Up with Empty Barbell Close Grip Push Ups Close Grip Push Ups From Knees Couch Stretch Cuban Press with Dumbbells Curtsy Lunge Deadlift Deadlift Warm Up Deficit Handstand Pushup Negatives Devil's Press Devils Press Plank Variation Donkey Kick Jumps Double Dumbbell Hang Power Snatch Double Dumbbell Overhead Hold Double Unders Downward Dog with Heel Pedal Dumbbell Alternating Lunges Dumbbell Alternating Swing Dumbbell Bench Press Dumbbell Box Step Overs Dumbbell Burpee Deadlift Dumbbell Clean and Jerk Dumbbell Cleans Dumbbell Curls Dumbbell Deadlift Dumbbell Floor Press Dumbbell Flys Dumbbell Front Squat Dumbbell Goblet Clean Dumbbell Goblet Press Dumbbell Goblet Push Press Dumbbell Goblet Squat Dumbbell Goblet Thruster Dumbbell Hang Clean Dumbbell Hang Clean to Front Rack Reverse Lunge Dumbbell Hang Power Clean Dumbbell Hang Power Snatch Dumbbell Jump Shrug Dumbbell Lateral Raise Dumbbell Lateral Raise + Dumbbell Front Raise Dumbbell Lungester Dumbbell Overhead Press Dumbbell Power Clean Dumbbell Power Clean, Hang Clean, Push Jerk Dumbbell Push Jerk Dumbbell Push Press Dumbbell Rack Reverse Lunge Dumbbell RDL Dumbbell RDL Single Leg Dumbbell RNT Reverse Lunge Dumbbell Row Dumbbell Shoulder Loaded Squat Dumbbell Shrug Dumbbell Single Arm Thruster Dumbbell Snatch Dumbbell Sumo Deadlift High Pull Dumbbell Thruster Dumbbell Tricep Overhead Extension Dynamic Warm Up Full Body Farmer's Hold With Dumbbells Farmers Carry Fast feet Plyometrics Fire Hydrant Stretch Floor Press | Goblet Style with Dumbbell Floor Touch Jump and Reach | Snatch MOD Flutter Kicks Foot Elevated Hip Opener Frog Pose Front Rack Lunge with Barbell Front Rack Opener Using PVC Pipe Front Rack Stretch Alternating Elbows Front Raise With Band Front Raise With Dumbbells Front Squat Glute Bridge Glute Bridge - Single Leg Goblet Curtsy Lunge Goblet Jump Squat Goblet Lunge Goblet Side Lunge Goblet Squat Goblet Squat Goblet Wall Sit Good Mornings Good Mornings Banded Good Mornings with PVC Gorilla Row With Dumbbells Ground To Overhead With Medicine Ball Ground to Overhead with plate Half Kneeling Single Arm Landmine Press Hammer Dumbbell Curls Hand Stand Push Ups Hand Stand Push Ups - Strict Handstand Hold Against Wall Hang Clean Hang Power Clean Hang Power Clean and Jerk Hang Power Snatch Barbell Cycling Hang Snatch Hanging Knee Tucks Hanging Straight Leg Raises Heel Down Toes Up Stretch Heel Elevated Goblet Squat - Goblet Cyclist Squat Heel Elevated Squat - Cyclist Squat High Knees Hollow Hold Hollow Hold with Short Levers | Hollow Hold Modification Hollow Rocks Hollow Rocks Short Levers Hollow Rocks Weighted I,Y,T Jump Lunge | Split Jumps Jump Squats Jumping Jacks Jumping Jacks with Step Modification Jumping Pull ups Kang Squats Kettle Bell Sumo Deadlift High Pull Kettlebell Alternating Swing Kettlebell Deadlift Kettlebell Power Clean Variations Kettlebell Single Arm Deadlift + Reverse Lunge Kettlebell Single Arm Thruster Kettlebell Swing Kettlebell Tater Kip Swings Kipping Pullups Knee Hugs Knee Jumps Knee To Elbow Crunch Kneel to Stand Kneeling Hamstring Stretch Knees to Waist L Sit L Sit Modification Knee Tuck Hold Landmine Trunk Rotations Lateral Bench Hops Lateral Bench Hops Modification Lateral Box Step Up Lateral Hops Lateral Hops Over Dumbbells Lateral Side Step Alternating Leg Swings Low Hang Power Clean Low Hang Power Snatch Lunge - Modification - Lunge Without Knee Touch Lunge + Lunge + Goblet Squat Lunge and Rotate Lunges Lungester (Goblet) Lungester with Barbell Lying Front Rack Stretch Man Maker Medicine Ball Bent Over Row Medicine Ball Carry Medicine Ball Clean Medicine Ball Deadlift Medicine Ball or D Ball Carry Medicine Ball Power Clean Medicine Ball Power Clean and Jerk Medicine Ball Sit-up Medicine Ball Slam Mixed KB Rack Overhead Carry Mixed KB Rack Overhead Hold Mixed Rack Suitcase Dumbbell Hold Mountain Climber Mountain Climber on Elevated Surface Mountain Climber with a hold Mountain Climber with Step on Elevated Surface Over Head Squat Overhead Lunge With Plate Overhead Press Overhead Squat Overhead Squat with PVC Overhead T Spine Mobility Pass Throughs with PVC Pigeon Pose Pike Hand Stand Push Up (from knees) Pike Handstand Hold on Bench Pike Handstand Pushup Plank Burpee Plank Hold Plank Hold forearm Plank Hold Variations and Modifications Plank Knee to Elbow Plank March Plank Pull Through on Knees | Plank Pull Through Mod. Plank Pull Through With Dumbbell Plank Walk Out Plate Overhead Hold Plate Pinch Plyo Plate Hops Power Clean Power Snatch Power Snatch | Empty Barbell Press Prone T's Prone T's Weighted Pullup - Strict Pullup variations Push Jerk with Empty Barbell Push Press Pushup Pushup from knees Pushups on bench or box PVC Lat Opener with Hip Sway Quad Stretch Alternating Renegade Row Renegade Row From Knees Reverse Burpee Reverse Burpee on Elevated Surface Reverse Lunge + Squat Reverse Lunge Single Arm Dumbbell Press Reverse Lunge with Knee Drive Reverse Lunges Reverse Lunges with Dumbbells Reverse Plank - Dynamic Reverse Plank with Knees Bent - Dynamic Ring Bicep Curls Ring Dip with Foot Assistance Ring Dips Ring Row Ring Row with Feet Elevated Rock to V Sit Rower Russian Kettle Bell Swing Russian Swing with Dumbbell Russian Twist Russian Twist with Feet Down Modification Samson Stretch Sandbag Clean Scap Pulls Scorpion Stretch Seal Pose Seal Pose to Downward Dog Seated Pike Stretch Seated Russian Twist with Medicine Ball Seated Vertical Pull Up Shoulder Taps Shoulder Taps From Elevated Surface Modification Shoulder Taps From Knees Modification Side Lunge Alternating Side Plank Side Plank Elevated Crunch Side Plank Hip Raises Side Plank Modifications Single Arm Banded Overhead Press Single Arm Bent Over Banded Row Single Arm Devil's Press Single Arm Dumbbell Bench Single Arm Dumbbell Chainsaw Row Single Arm Dumbbell Hang Clean Single Arm Dumbbell Hang Clean and Jerk Single Arm Dumbbell Man Maker Single Arm Dumbbell Overhead Carry Single Arm Dumbbell Overhead Lunge Single Arm Dumbbell Push Press Single Arm Dumbbell Upright Row Single Arm Dumbbell Z Press Single Arm Half Kneeling Press Single Arm Kettle Bell Front Rack Carry Single Arm Kettlebell Clean Single Arm Kettlebell Clean Single Arm Kettlebell Hang Clean Single Arm Overhead Dumbbell Press Single Arm Plank Dumbbell Row Single arm plank hold Single Arm Plank Reach Single Arm Push Jerk With Kettlebell Single Arm Ring Row Single Arm Sumo Deadlift High Pull Single Arm Weighted Sit up | Dumbbell Single Leg Banded RDL Single Leg RDL Bodyweight Single Leg Wall Sit Single Unders Sit Through exercise Sit Up Modifications Sit Up Weighted Sit Ups Skater Lunge Skater Lunge with a step Skull Crushers (Barbell) Skull Crushers (Barbell) Snatch Snatch Balance Snatch High Pull Snatch High Pull with Pause Plus Snatch Snatch Pulls Snatch Warm Up With Empty Barbell Split Jerk Split Stance Dumbbell RDL Split Stance Lunge Split Stance Reach Through to Overhead Reach Squat Hold Squat Hold with Elbow to Knee Drive Squat Jacks Squat Jump + Pushup | Wall Ball Modification Squat Jump Floor Touch with Rotation Squat Step Floor Touch with Rotation Standing Lunge Calf Stretch Standing Straddle Stretch Star Plank Steam Engines Exercise Straight Leg Toe Touches Suitcase Carry with Kettlebell Suitcase Deadlift with Dumbbell Sumo Deadlift High Pull Supermans Supinated Dumbbell Bent Over Row Supinated Ring Row Supine Glute Stretch Supine Knee Tucks Supine Straight Leg Raises Tall Clean Tall Muscle Clean The BEST Funnel For Personal Trainers! Thread the needle stretch Thruster Thruster - Empty Barbell Toes to Bar Tricep Kick Backs with Dumbbells Trunk Twists Tuck Jump Turkish Get Up V Sit Progressions and Modifications V Ups V Ups Alternating Variety Pack Walk Out To Seal Pose Wall Ball Wall Sit Modification Wall Tricep Extensions Warrior Squats Weighted Box Step Ups Windmills

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Warm Up

Dynamic Warm Up

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Deadlift (Week 4)

5-4-2-2-2

Then perform a "Back Off" set by taking off 20% of your final weight lifted and

perform 6-8reps.

*Rest 2:00 between each set

COACH'S NOTES

Deadlift Warm Up (VIDEO) (Exercise Library)

Activation/Primer

3 Sets

10 good mornings

5/5 Single Leg RDL

-This is week 4 of our strength cycle using "Back Off" sets.

-A Back Off set is your final set in which you will take off some of the weight to perform a higher volume set.

Ex.

300lbs x 5

315lbs x 4

335lbs x 3

365lbs x 3

375lbs x 3

Then your back off set would be your final weight subtraction 20% for 6-8 reps. (20% of 375 = 75) so Back off set would be (375-75= 300lbs).

Focus Points:

-Deep inhale and create tension before lifting the weight.

-Quality setup for each rep.

-Keep the weight as close to the body on the way up as well as on the way down.

-Use a double overhand grip for as long as possible.

SUBS

Deadlift

-DB Deadlift (10 reps each set at a slow tempo)

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Shake n Bake

AMRAP 3 (5 Total Sets)

10 Dumbbell Hang Power Cleans

250/200m Row

Rest 1:30 after completing AMPRAP 3

*Start back at the top with the cleans regardless of where you finished your previous round.

Suggested Weights:

Men: 20-50lbs

Women:10-35lbs

COACH'S NOTES

MOBILITY/ACTIVATION

3 Sets

Row 30sec (or SUB)

5 Dumbbell Hang Power Clean - Light weight and build (or SUB)

Focus Points:

-Pick a weight that isn't a walk in the park for you but also enables you to use your focus to complete all 10 reps each set.

-Today's workout is about pushing the pace within your means.

-Use your legs and hips on the cleans, otherwise you will exhaust your arms early on.

-How well can we flirt with that redline and still perform the designated work. You will figure out your pacing each round.

-For the 90sec of rest try your best to stay moving around walking. This will allow our heart rate to come back down before the next set.

-Use a timer that you can set the intervals for and set it like this:

5 total Sets of

3:00 Work

1:30 Rest

Keep track of each round and your score (Rounds and Reps).

Goal:

Aim for 2 rounds each set. If you're unable to reach 2 complete rounds, aim for consistency each set. Ex. Round 1 = 1 round + 7 reps / Round 2 should be within 5 reps of Round 1. So Round 2 should = 1 round + 2-10 reps.

SUBS

Dumbbell Hang Power Clean

-Hang Power Clean (Barbell)

-Medicine Ball Power Clean

-Russian Kettlebell Swing

-Jump Squat

-Glute Bridge

Rower (250m/200m) or (1:00 of cardio athlete's choice)

200m RUN

-500m Bike Erg

-200m Ski Erg

-12/9 Cal Assault / Echo Bike

-20/14 Cal Schwinn Bike

-15x10m Shuttle Runs

-Skater Lunge

-Skater Lunge iwth Step

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Cool Down

500m-700m Row/Walk 5-7mins

Cat/Cow Stretch 1min

Child's Pose on Bench/Box 1-2mins

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Accessory

4 Sets

30-40sec/side Banded Anti-Rotations

15-20 Banded Face Pulls

6-8/side Goblet Curtsy Lunge

*Rest as needed between sets.

COACH'S NOTES

Today's accessory work has un upper/lower and core stability focus.

Banded Anti-Rotations

-Keep the arms locked out with hands in front of chest.

-Step away from the band to make it more difficult.

Banded Face Pulls

-You can use a staggered stance and pull the band directly towards the face keeping the elbows up.

-Hold for 1-2sec at the retracted position.

Goblet Curtsy Lunge

-While keeping the torso facing forward, step behind into a lunge position and reach the knee as close to the ground as possible.

-If this is a challenge to stay balanced, or you struggle to perform the exercise, try with your body weight before adding load.

SUBS

Banded Anti-Rotations

-Seated Russian twist (Weighted)

-Landmine Rotations

-Seated Russian Twist

-Seated Russian Twist with feet down

Banded Face Pulls

-Prone T's (Weighted)

-Prone T's

-I,Y,T's

Goblet Curtsy Lunge

-Curtsy Lunge

-Dumbbell Reverse Lunge

-Reverse Lunge

-Lunge Without Knee Touch