March 17th

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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 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 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 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 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 Wisco / Fulton Foldaway Tongue Install 2017

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Warm Up

WARM UP VIDEO

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Overhead Squat

5-4-3-3-3

Then perform a "Back Off" by taking off 20% of your final weight lifted and perform 6-8reps.

*Rest 2:00 between each set

COACH'S NOTES

Perform 10-15 Reps of an overhead squat with a PVC pipe

Activation/Primer

3 Sets

10 Pass Throughs

-If this movement is a challenge for you, lets keep it light using a PVC/broomstick and perform all sets with a higher rep scheme (all sets 8-10 reps for 6 sets total).

-Today we are beginning a new strength cycle which will include "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 and subtract 20% for 6-8 reps. (20% of 375 = 75) so the "Back off" set would be (375-75= 300lbs).

Focus Points:

-Constant tension pressing into the bar while overhead.

-Maintain bar positioning as you descend in the squat.

-Depth will be determined by your ability to keep the bar in the same position overhead.

SUBS

Overhead Squat

-Overhead Squat with empty barbell

-Overhead Squat with PVC

-Goblet Squat

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Franaccino

21-15-9

Single Arm Dumbbell Thruster

Weighted Box Step Up

Strict Pullup

Cash Out: 50 Burpees

Suggested Weights:

Men: 20-50lbs

Women: 10-35lbs

Box Height

Men: 20"-24"

Women: 10"-20"

COACH'S NOTES

Mobility/Primer/Activation

3 Rounds

8 Single arm Dumbbell thruster (or SUB) 4/side

8 Weighted Box Step Ups (or SUB) 4/side

1-3 Strict Pull (or SUB)

Focus Points:

-Choose a weight that will allow continuous movement but not so easy that you get through the first 21 reps and it was easy.

-It should be something challenging but doable, so use your activation/primer sets to help decide this weight.

-If the weight is more comfortable to hold on the shoulder, go for it. You can also hold it by your side so do whatever is more comfortable.

-Strict pullups should be something you have to break during your set. With that being said, we don't want to resort to sets of 1 and 2 if possible. 5-7 reps is more ideal.

SUBS

Single Arm Dumbbell Thruster

-Single Arm Kettlebell Thruster

-Thruster (with barbell)

-Goblet Thruster

-Jump Squat

-Air Squat

-Air Squat with assistance

Weighted Box Step Ups

-Box Step Ups

-Reverse Lunge

-Lunge Without Knee Touch

Strict Pullup

-Banded Pullup

-Seated Vertical Pull

-Pullup Variations (Any)

-Feet Elevated Ring Row

-Ring Row

-Medicine Ball Bent Row (or any object bent row)

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Cool Down

400m Walk working to bring the heart rate down.

Foot Elevated Hip Opener 1min/side

Child's Pose on Box 1-2mins

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Accessory

3-4 Sets

8-10/side Half Kneeling Single Arm Landmine Press

8-10/side Single Arm Ring Row

20 Russian Twist (Weighted) 10/side

*Rest 60-90sec between sets

COACH'S NOTES

Half Kneeling Single Arm Landmine Press

-From a single knee kneeling position, stack the bar on the shoulder of the side with the knee down.

-Position the torso facing forward.

-While bracing the core to maintain position, press the bar overhead and lock out the arm.

Single Arm Ring Row

-With one hand, establish a neutral grip (palm facing your body) and your body near a 45 degree angle.

-While keeping your body straight, row your body towards your hand.

Russian Twist (Weighted)

-While seated, legs crossed with feet off the floor, use a weight (medball, dumbbell, plate etc.) and rotate to touch the floor on each side.

-Follow the weight with your head to help rotate at the torso and not just the arms.

SUBS

Half Kneeling Single Arm Landmine Press

-Single Arm Half Kneeling Press (dumbbell or kettlebell)

-Z Press

-Overhead Press (barbell)

-Pike Handstand Pushup

-Pike Pushup on a bench/box

Single Arm Ring Row

-Ring Row

-Dumbbell Chainsaw Row

-Bent Over Row (Any object) Ex. Barbell, Medicine Ball, Dumbbells etc.

Russian Twist (Weighted)

-Russian Twist

-Russian Twist with Feet Down