June 16th

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Exercise Bank

1 1/4 Air Squat 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 Raise With Plate 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

WARM UP VIDEO

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Clean Complex

7 Sets

Clean Pull + Clean and Jerk

*Rest as needed between sets.

*Build across sets as form allows.

COACH'S NOTES

Warm Up/Primer:

-Front Rack Stretch Alternating Elbows :30 - :45 seconds.

-Barbell Warm Up

Begin with an empty barbell or PVC/Broomstick if these movements are new to you.

-Establish a light starting weight with the goal of gradually building across all 7 sets.

Focus Points:

-Use the clean pull to establish good leg drive before transitioning into the clean portion.

-At extension, focus on using the lats to keep the bar close to the body.

-On the Jerk portion today, you can either do a split jerk or a push jerk.

-Speed and efficiency are key for today's complex.

-Don't add weight unless you're previous rep was performed in an efficient and flawless manner.

SUBS

Clean Pull

-Sumbo Deadlift High Pull

-Dumbbell Jump Shrug

Clean

-Dumbbell Clean

-Medicine Ball Clean

-Jump Squat

Jerk (Split)

-Push Jerk

-Dumbbell Push Jerk

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Russian Twister

20 Minutes in Total

Every 4:00 (Including 0:00) Perform the following:

8 Goblet Lungesters

20 Russian Twists (Weighted)

Then in the remaining time of the 4:00 window, perform Row for Max Cals (Or Cardio of Athlete's Choice)

Suggested Weights:

Goblet Lungester

Men: 15-40lbs

Women:5-25lbs

Russian Twists

Men: 10-25lbs

Women:5-15lbs

COACH'S NOTES

Workout Flow:

-At 3,2,1 go perform 8 Goblet Lungesters and 20 Russian Twists (10/side).

-In the remaning time of the 4:00 window you will perform your choice of cardio.

-Once the next 4:00 interval is reached, stop your cardio and perform another round of 8 Goblet Lungesters and 20 Russian Twists.

-Repeat this until you have reached 20 minutes in total.

Focus Points:

-Choose lighter weights on the Goblet Lungester than you think.

-It takes a lot of movement just to complete a single rep so keep that in mind.

-If you can perform the Russian Twists with weight while keeping your feet up great!

-If you need to use a SUB so you can perform all 20 reps unbroken go for that.

Goal:

-It should take 2:00 or less to perform the 8 Goblet Lungesters and the 20 Russian Twists.

-This gives us a Ratio of 1:1 for Work:Cardio.

-If it's taking longer than 2:00 to do the work, use SUBS before scaling the reps down.

SUBS

Goblet Lungester

-Dumbbell Lungester

-Reverse Lunge + Jump Squat

-Lunge with no Knee Touch + Air Squat

Russian Twist (Weighted)

-Russian Twist

-Russian Twist with Feet Down

Row/Bike (Cardio of Athlete's Choice)

-Ski-Erg/Jog/Speed Walk etc.

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Cool Down

400m Easy Walk

Pigeon Pose 1min/side

Seated Pike Stretch 1-2mins

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Accessory

3 Sets

15 Supermans

15 Banded Crunch

12 Bulgarian Split Squat (6/side)

*Rest 60-90sec between sets.

COACH'S NOTES

Supermans

-Begin by laying in a prone position (Face down) with your arms extended over head and thumbs to the sky.

-In one motion, squeeze your glutes and lift your thighs and chest off the floor simultaneously.

-Hold this position of tension for 1-2 seconds before return to the starting position.

-Repeat this for the desired amount of reps.

Banded Crunch

-Attach the band to a pullup bar and begin by being in a kneeling position.

-Grab the band with both hands and establish your grip with arms covering the ears and hands near the back of your head.

-Slowly start to flex at the hip using the core to bring the torso closer to the floor.

-Return to the start position and repeat this.

Bulgarian Split Squat

• Hold a dumbbell in each hand with your arms fully extended at your sides and your palms facing each other.

• With your feet hip-width apart, place your rear foot on a bench behind you.

• Your feet should be a large stride length apart.

• Lower your hips toward the floor so that your rear knee comes close to the floor.

SUBS

Supermans

-Banded Goodmornings

-Goodmornings

Banded Crunch

-Sit Up

-Sit Up Modifications

Bulgarian Split Squat

-Split Stance Lunge (Weight or not weight)

-Dumbbell Lunge

-Lunge

-Lunge with no Knee Touch