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Disclaimer: These videos are intended to serve as visual tools only and are not meant to be used in place of instructions on how to perform these exercises from a certified professional.  Exercises performed are at your own risk.  The University of Kentucky and the University of Kentucky’s Athletic Department are not liable or responsible for any injuries which may occur while trying to perform any of the listed exercises.

Warm-Up Series

WEIGHT ROOM WARM UP: CONDITIONING WARM UP #1: CONDITIONING WARM UP #2: CONDITIONING WARM UP #3:
LEG SWINGS X10+10 JOG 100X100YD JOG 100X100YD JOG 100+100YD
SIDE TO SIDE LEG SWINGS X10+10 TALL SHUFFLE WITH ARM SWINGS 1X15+15YD KNEE PULL TO FWD LUNGE 1X10+10YD JOG KNEE PULL TO FWD LUNGE 1X10+10YD JOG
INVERTED HAMSTRING X5+5 FWD SKIP WITH ARM CIRCLE 1X15YD KNEE PULL TO REV LUNGE 1X10+10YD JOG INVERTED HAMSTRING 1X10+10YD JOG
DYNAMIC QUAD X5+5 BWD SKIP WITH BWD ARM CIRCLE 1X15YD HIGH KICKS 1X10+10YD JOG DYNAMIC QUAD 1X10+10YD JOG
INSTEP LUNGE + REACH X5+5 HIGH KNEE CARIOCA 1X15+15YD REV INVERTED HAMSTRING 1X10+10YD JOG LUNGE TO LEAN BACK 1X10+10YD JOG
LEG CRADLES X5+5 FWD CLOSE HIP 1X15YD LEG CRADLES 1X10+10YD JOG INSTEP LUNGE + HAMSTRING STRETCH 1X10+10YD JOG
SIDE TO SIDE LUNGE X5+5 BWD OPEN HIP 1X15YD SIDE TO SIDE LUNGE 1X10+10YD SQUAT TO STAND 1X10+10YD JOG
CALF RAISES X10+10 HIGH KICKS 1X15YD FWD CLOSE HIP 1X10+10YD JOG SIDE TO SIDE LUNGE 1X10+10YD JOG
ABS DYNAMIC QUAD 1X15YD BWD OPEN HIP 1X10+10YD JOG STEP + REACH 1X10+10YD JOG
FWD ARM CIRCLES X10 INVERTED HAMSTRING 1X15YD FREE STANDING SQUAT X10 STRETCH 1-2 MINS
BWD ARM CIRCLES X10 INSTEP LUNGE + HAMSTRING STRETCH 1X15YD REACH THROUGHS X10 TALL SHUFFLE WITH ARM SWINGS 1X20+20YD
ARM SWINGS X10 INCHWORMS 1X6 CALF RAISES X10+10 HIGH KNEES 1X10+10YD JOG
SHOULDER PREHAB CALF RAISES 1X10+10 TALL SHUFFLE WITH ARM SWINGS 2X20YDS BUTT KICKS 1X10+10YD JOG
ABS LEG CRADLES 1X15YD HIGH KNEE CARIOCA 2X20YDS A SKIP 1X10+10YD JOG
SIDE TO SIDE LUNGE 1X15YD HIGH KNEES 1X10+10YD JOG B SKIP 1X10+10YD JOG
STRIDERS + REACH BACKS 3X15+15YD BUTT KICKS 1X10+10YD JOG STRIDERS + REACH BACKS (50%-75%-90%-100%) 4X20+20YD
SPRINTS (75%-90%-100%-100%) 4X20YD

Footwork & Plyos

FOOTWORK: JUMP ROPE: BODY WEIGHT: BOX: HURDLE: CONES: WT’ED: BAND: PLYO PROGRESSION:
DOT DRILL ALT SL JUMP ROPE 1 TO 2 BROAD JUMP 1 TO 2 BOX JUMP LAT HURDLE 2 2 4 2 2 4 FRONT TO BACK CONE HOPS WT’ED 1/4 SQUAT JUMP BAND RESISTED REPEAT SQUAT JUMP FORW HURDLES (5) HOPS – CONT.
DOT DRILL BIG TRIANGLE DOUBLE UNDER 1/4 SQUAT JUMP 1 TO 2 LAT BOX JUMP LAT HURDLE 2 2 4 4 6 6 INC CONE HOPS WT’ED BOX JUMP BAND ASSISTED REPEAT SQUAT JUMP FORW HURDLES (5) HOPS WITH SKIPS
DOT DRILL C FRONT TO BACK JUMP ROPE BACK TUCK 2 TO 1 BOX JUMP SIDE TO SIDE CONE HOPS WT’ED LAT SPLIT BOX JUMP FORW HURDLES (5) HOPS+STAB.
DOT DRILL E + 3 HIGH KNEE JUMP ROPE BROAD JUMP APPROACH BOX JUMP SL FRONT TO BACK CONE HOP WT’ED REPEAT 1/4 SQUAT JUMP FORW SL HURDLE (4) HOPS – CONT.
DOT DRILL L JUMP ROPE DEPTH DROP BLOCK BOX JUMP SL LAT CONE HOP TO LAT JUMP WT’ED REPEAT BOX JUMP FORW SL HURDLE (4) HOPS WITH SKIPS
DOT DRILL M + W SCISSOR JUMP ROPE DEPTH JUMP BOX JUMP SL SIDE TO SIDE CONE HOP WT’ED REPEAT SQUAT JUMP FORW SL HURDLE (4) HOPS+STAB.
DOT DRILL SMALL TRIANGLE SIDE TO SIDE JUMP ROPE LAT BROAD JUMP DEPTH BOX JUMP WT’ED SPLIT BOX JUMP LAT HURDLE (2) HOP, BOUND – CONT
DOT DRILL U SL FRONT TO BACK JUMP ROPE LAT JUMP HURDLE HOP + BOX JUMP WT’ED SQUAT JUMP LAT HURDLE (2) HOP, BOUND – SL STAB
QUICK FEET SL JUMP ROPE PAUSE SQUAT JUMP LAT HURDLE HOP + BOX JUMP WT’ED RELEASE BOX JUMP LAT HURDLE (2) HOP, BOUND – STAB
SL STAR DRILL SL SIDE TO SIDE JUMP ROPE POGO JUMP LAT SPLIT BOX JUMP LAT HURDLE (4) HOP, HOP, BOUND – CONT
STAR DRILL X OUT JUMP ROPE REPEAT 1/4 SQUAT JUMP PARTNER RELEASE BOX JUMPS LAT HURDLE (4) HOP, HOP, BOUND – SL CONT
REPEAT BROAD JUMP REPEAT BOX JUMP LAT HURDLE (4) HOP, HOP, BOUND – SL STAB
REPEAT SPLIT JUMP ROTATING BOX JUMPS LAT HURDLE (4) HOP, HOP, BOUND – STAB
REPEAT SQUAT JUMP SEATED BOX JUMP LAT HURDLE (5) HOPS – CONT
SCISSOR JUMP SPLIT BOX JUMP LAT HURDLE (5) HOPS – STAB
SL TUCK JUMP SWING BLOCK BOX JUMP LAT HURDLE (5) HOPS WITH SKIPS
SPLIT JUMP TRANSITION APPROACH BOX JUMP LAT SL HURDLE (1) BOUND & BACK (LAND ON 2FT)
TUCK JUMP LAT SL HURDLE (2) BOUND & BACK (LAND ON 2FT)
LAT SL HURDLE (2) BOUND & BACK+BLOCK JUMP
LAT SL HURDLE (4) HOPS WITH SKIPS
LAT SL HURDLE 4 HOPS – STAB
LAT SL HURDLE(4) HOPS – CONT

 

Speed Ladder

SPEED LADDER LINEAR #1 SPEED LADDER LAT #1 SPEED LADDER SINGLE LEG #1 SPEED LADDER COMBO #1 EXTRA:
1 FOOT X 2 IN IN/OUT OUT X 2 SL HOPS X 2 IN IN/OUT OUT (LINEAR) X 2 3 FT
2 FOOT HIGH KNEE X 2 2 FOOT LAT SHUFFLE X 2 2 UP/1 BACK (LINEAR) X 2 SNAKE DRILL X 2 CROSSOVERS
HOP X 2 LAT SKIPS X 2 4 UP/1 BACK (LAT) X 2 TYPEWRITER X 2 HIP HOPS
2 UP, 1 BACK X 2 CROSSOVER STEP X 2 SL LINE HOPS (LINEAR) X 2 MACHINE GUN (LINEAR) X 2 SL FWD HOPS
SL LAT HOPS
SPEED LADDER LINEAR #2 SPEED LADDER LAT #2 SPEED LADDER SINGLE LEG #2 SPEED LADDER COMBO #2
2 FOOT X 2 ALI SHUFFLE X 2 SL REV HOPS X 2 SWIZZLE X 2
3 FOOT HIGH KNEE X 2 4 FOOT LAT SHUFFLE X 2 2 UP/1 BACK (LAT) X 2 SKI JUMPS X 2
TUCK JUMPS X 2 1+2 SHUFFLE X 2 4 UP/1 BACK (LINEAR) X 2 HOP SCOTCH X 2
4 UP, 1 BACK X 2 REV CROSSOVER X 2 SL SNAKE DRILL X 2 HIP ROTS X 2

 

Olympic Lifts

Lower Body

SQUAT: LUNGE: STEP UP: BRIDGE / HIP THRUST: LEG CURL: HYPER: BAND: EXTRA:
ASSISTED SL SQUAT 3 WAY LUNGE DB LAT STEP UP DEFICIT GLUTE BRIDGE HOLD + MB TOSS 2 TO 1 PB LEG CURL 1+2 REV HYPER BAND ANTERIOR TIBIALIS 1 TO 2 RDL 
BACK SQUAT BACK SQUAT TO REV LUNGE DB STEP UP DEFICIT GLUTE BRIDGE HOLD + PULLOVER MB LEG CURL ALT SL REV HYPER BAND BACK SQUAT 2 TO 1 RDL
BELT SQUAT BOWLER LUNGE DB X OVER STEP UPS GLUTE BRIDGE PB LEG CURL HYPER BAND CLAM 3 WAY SIDE LYING ABD + INT EXT ROT
BOWLER SQUAT DB 3 WAY LUNGE GOBLET STEP UP GLUTE BRIDGE (MB BETWEEN LEGS) PB TRIPLE THREAT HYPER HOLD + HYPER BAND CLOCK CLOSED BACK SQUAT HOLD (SPOTTER ARMS)
BOX BACK SQUAT DB FFE REV LUNGE GOBLET STEP UP + REV LUNGE GLUTE BRIDGE HOLD SL MB LEG CURL HYPER HOLD + ROW BAND CLOCK OPEN CALF RAISE (PIKE POSITION)
DB FFE SPLIT SQUAT DB FFE REV LUNGE KNEE DRIVE GOBLET STEP UP KNEE DRIVE GLUTE BRIDGE HOLD + MB TOSS SL PB LEG CURL HYPER TO ROW BAND GLUTE BRIDGE DB RDL
DB RFE SPLIT SQUAT DB REV LUNGE LAT STEP UP HIP THRUST SL PB TRIPLE THREAT HYPER WITH TWIST BAND GOBLET SQUAT DB SWINGS
DEFICIT SPLIT SQUAT HOLD DB SQUAT TO REV LUNGE STEP UP HIP THRUST HOLD PAUSE HYPER BAND GOOD MORNING DEADLIFT
DROP SQUAT DB STEP UP + REV LUNGE LEG LOCK BRIDGE PB HYPER BAND HIP CIRCUIT DEADLIFT HOLD (SPOTTER ARMS)
FREE STANDING SQUAT DB WALKING LUNGE MB GLUTE BRIDGE REV HYPER BAND LAT SHUFFLE ELEVATED HIP FLEXOR
FRONT SQUAT FFE REV LUNGE PARTNER ABD+ADD GLUTE BRIDGE SL HYPERS BAND LAT STEP TO SQUAT  FIRE HYDRANT
GOBLET SQUAT FRONT SQUAT TO REV LUNGE PARTNER GLUTE BRIDGE HOLD + LEG DROP SL PAUSE HYPER BAND MONSTER WALK FIRE HYDRANT CIRCLES
OVH SQUAT FWD + REV LUNGE PB GLUTE BRIDGE SL REV HYPER BAND MULTI ANKLE FRONT TO BACK GHR
PLATE SQUAT FWD LUNGE PB STR LEG GLUTE BRIDGE BAND MULTI ANKLE SIDE TO SIDE GOOD MORNING
RFE SPLIT SQUAT GOBLET 3 WAY LUNGE SL DEFICIT GLUTE BRIDGE HOLD + MB TOSS BAND MULTI HIP FRONT TO BACK HALF KNEELING HIP FLEXOR
RUBBER BAND SQUAT GOBLET FFE REV LUNGE SL DEFICIT GLUTE BRIDGE HOLD + PULLOVER BAND MULTI HIP SIDE TO SIDE HALF KNEELING LEG LIFT
SAFETY BAR SQUAT GOBLET SQUAT TO REV LUNGE SL GLUTE BRIDGE BAND OVH SQUAT HALTING GHR
SL BOX SQUAT KB LAT LUNGE SL GLUTE BRIDGE (MB BETWEEN LEGS) BAND OVH X SHUFFLE HEX BAR DEADLIFT
SL DEFICIT SQUAT KB REV LUNGE SL GLUTE BRIDGE HOLD + LEG RAISE BAND PULL THROUGH HIP FLEXOR ECCENTRIC PRONE
SL DROP SQUAT LAT LUNGE SL GLUTE BRIDGE HOLD + MB TOSS BAND REV LUNGE HIP FLEXOR TO PLANE
SL SQUAT OVH WALKING LUNGE SL HIP THRUST BAND SL GLUTE BRIDGE KB DEFICIT DEADLIFT
SPLIT SQUAT REV LUNGE SL HIP THRUST HOLD BAND SQUAT + ABD KB LAT SWING
SA DB LAT LUNGE SL MB GLUTE BRIDGE BAND SQUAT HOLD KB SWINGS
STEP UP + REV LUNGE STR LEG GLUTE BRIDGE BAND SQUAT HOLD + ABD KICK BACKS
TWISTING LUNGE WT’ED GLUTE BRIDGE BAND SQUAT WITH ABD LEG SUPPORTED GOOD MORNING
WALKING LUNGE WT’ED HIP THRUST BAND STANDING CLAM  LYING PARTNER CLAM
WT’ED SL HIP THRUST BAND STANDING FIRE HYDRANT PARTNER CLAMS
BAND STR LEG LAT SHUFFLE PARTNER GHR
BAND WALL SIT PLATE MARCH
BAND WALL SIT + ABD PLATE PUSH
BAND X SHUFFLE RDL
SEATED BAND ABD REV CALF RAISES
SEATED BAND HIP FLEXOR SA KB SWING
SL BAND INT ROT SEATED MB ADD
SL BAND KNEE EXT SIDE LYING STR LEG ABD ADD
STANDING BAND ABD SL AIREX 3 CONE TOUCH
STANDING BAND HIP FLEXOR SL AIREX BALANCE
STANDING BAND HIP FLEXOR + ABD SL AIREX BALANCE + MB TOSS
STR LEG BAND LAT SHUFFLE SL AIREX CONE TOUCH
SL AIREX PAD STABILITY SERIES
SL BALANCE 
SL BALANCE + MB TOSS
SL DB RDL
SL GOOD MORNING
SL RDL
SL RDL + REACH
SL SA DB RDL
SL TOUCH 
STANDING FIRE HYDRANT
SUMO DEADLIFT
WALL SIT MB ADD
WT’ED 3 WAY CALF RAISE
WT’ED WALK

Upper Body

BENCH: PRESS: BAND: PULL: ROW: PUSH UP:  EXTRA:
ALT DB BENCH PRESS ALT DB FLOOR PRESS BAND 90 DEGREE INT + EXT ROT ALT DB PULLOVER ALT DB UPRIGHT ROW ALT KB PUSH UPS ABC’S
ALT DB INCLINE BENCH PRESS ALT DB MILITARY PRESS BAND ALT ROW TO TWIST BAND RESISTED PULL UP BENT ROW ALT MB PUSH UP ALT DB HAMMER CURLS
ALT DB NEUTRAL GRIP BENCH PRESS BENT CUBAN PRESS BAND ASSISTED PLYO PUSH UP BUTTERFLY PULL UP BENT ROW + STAND BAND RESISTED PUSH UP BAND SA TRICEP KICK BACK
BENCH DIP CUBAN PRESS BAND ASSISTED PULL UP CLIFFHANGER PULL UP CABLE LOW ROW BARBELL PUSH UP BAR ASSISTED MUSCLE UP
BENCH PRESS CUBAN PRESS + FIGURE 8 BAND BICEP CURL DB PULLOVER CHEST SUPPORTED DB ROW BOTTOMS UP KB PUSH UP BAR HANG
CLOSE GRIP BENCH PRESS DB CURL + PRESS BAND BOW PULL EZ BAR PULLOVER CHEST SUPPORTED DB ROW TO T CLAP PUSH UP BAR MUSCLE UP
DB 1+2 BENCH PRESS DB FLOOR PRESS BAND CUBAN PRESS EZ BAR PULLOVER + PRESS DB BENT ROW CLOSE GRIP PUSH UP BENT FRONT RAISE 
DB BENCH PRESS DB MILITARY PRESS BAND FACEPULL FACEPULL DB BENT ROW + T DECLINE PUSH UP BUS DRIVERS
DB INCLINE 1+2 BENCH PRESS DB NEUTRAL GRIP FLOOR PRESS BAND FRONT RAISE FLIP GRIP PULL UPS DB PUSH UP + ROW DEFICIT PUSH UP HOLD CHEST SUPPORTED LAT FIGURE 8S
DB INCLINE BENCH PRESS DB PUSH PRESS BAND I HORIZONTAL PULL UP PUSH UP HOLD + ROW EXPLOSIVE PUSH UP CHEST SUPPORTED OVH FIGURE 8
DB NEUTRAL GRIP BENCH PRESS DB ROLLING TRICEP PRESS BAND I TO T KIPPING PULL UP SA DB BENT ROW HAND RELEASE PUSH UP CHIN UP
DB NEUTRAL GRIP INCLINE BENCH PRESS FLOOR PRESS BAND INT + EXT ROT KNEELING SA LAT PULLDOWN SL SA DB BENT ROW HANDSTAND PUSH UP CHIN UP HOLD
INCLINE BENCH PRESS MILITARY PRESS BAND OVH TRICEP EXT L PULL UP UNDER GRIP BENT ROW HINDU PUSH UPS DB BICEP CURLS
PLATE BENCH PRESS PUSH PRESS BAND PULLAPARTS LAT PULLDOWN UPRIGHT ROW INCLINE PUSH UP DB FRONT RAISE
SA DB BENCH PRESS SA BOTTOMS UP KB PRESS BAND PUNCH MIXED GRIP PULL UP KIPPING HANDSTAND PUSH UP DB FRONT TO SIDE RAISE
SA DB CLOSE GRIP BENCH PRESS SA DB FLOOR PRESS BAND REV SABERS PULL UP LAT WALKING PUSH UPS DB HAMMER CURL
SA DB INCLINE BENCH PRESS SA DB MILITARY PRESS BAND ROW PULL UP HOLD MB PUSH UPS DB WRIST ROLLUPS
SA SL DB MILITARY PRESS BAND ROW + EXT ROT + OVH PRESS SA LAT PULLDOWN PARTNER PUSH UP HOLD + LEG DROP DIPS
SEATED DB CURL + PRESS BAND SCAP PINCH SCAP PULL UPS PB PUSH UP FEET ON BALL DYNAMIC BLACKBURNS
SEATED DB MILITARY PRESS BAND STR ARM LAT PULLDOWN SCAP PULLDOWN PB PUSH UP HANDS ON BALL EMPTY CANS
BAND TRICEP PUSHDOWN STR ARM LAT PULLDOWN PLYO PUSH UP EZ BAR BICEP CURL
BAND UPRIGHT ROW TRIANGLE BAR LAT PULLDOWN PUSH UP EZ BAR ROLLING SKULLCRUSHER
BAND V PULLS TYPEWRITER PULL UP PUSH UP + SHOULDER TOUCH EZ BAR SKULLCRUSHER
BAND Y RAISE UNDER GRIP LAT PULLDOWN PUSHUP HOLD + SHOULDER TOUCH FOREARM CIRCUIT
J BAND SERIES WT’ED HORIZONTAL PULL UPS SCAP PUSH UP FOREARM LAT FLEXION
OVH BAND PULLAPART SPIDERMAN PUSH UP FOREARM PRONATION SUPINATION
PARTNER BAND PULLAPART HOLD STAGGERED PUSH UP FRONT RAISE DROPS
SA BAND ABD T PUSH UP FULL CANS
SA BAND ADD WALKING CLOSE GRIP PUSH UP HANDSTAND HOLD
SA BAND MILITARY PRESS WALKING PUSH UP HANDSTAND HOLD + SHOULDER TOUCH
SA BAND PULLAPART WALKING STAGGERED PUSH UP KIPPING
SA BAND ROW WT’ED PUSH UP KIPPING MUSCLE UP
SA BAND ROW TO TWIST LAT FIGURE 8
UNDER GRIP BAND PULLAPART LAT L RAISE + EXT ROT
LAT RAISE
LYING NECK ROT
MB WALKOVER
NECK SERIES
OVH DB TRICEP EXT
OVH FIGURE 8
OVH SHRUG
OVH TRICEP EXT
PARTNER 4 WAY NECK
PARTNER MB DROPS
PINCHGRIP DEADLIFT
PIZZA PIE
PLATE FRONT RAISE
PLATE PINCH AROUNDS
PLATE PINCH HANDOFFS
PLATE PINCH HOLD
POST RAISE
REV BICEP CURL
ROLLING TRICEP PUSHDOWN
SCAP SERIES
SCARECROW
SHRUG
SIDE LYING EXT ROT
STRICT MUSCLE UP
TRICEP KICK BACK
TRICEP PUSHDOWN
WRIST ROLL UP
WRIST ROLLER
YTWL’S

Landmine

Throws

Crawl-Carry-Total Body

Mobility

SHOULDER T-SPINE EXTRA UPPER BODY HAMSTRING/GROIN QUAD/PSOAS GLUTE/IT BAND ANKLE/FOOT EXTRA LOWER BODY TOTAL BODY ELDOA CARS PARTNER LOWER BODY STRETCHES PARTNER UPPER BODY STRETCHES
BAND BACK PACK 4 LEGGED EXT ROT KNEELING FOREARM STRETCH 3 POSITION INSTEP LUNGE 4 WAY HALF KNEELING HIP SERIES 3 WAY EXT HIP ANKLE ROCKS DUCK WALK DOWNWARD DOG ELDOA HIP FLEXOR 3 WAY 90-90 HIP PARTNER EXT HIP STRETCH PARTNER CHEST OPENER STRETCH
BAND BACK PACK INT ROT CAT TO CAMEL LAT LEAN 3 WAY INSTEP LUNGE BAND COUCH STRETCH BAND EXT HIP DISTRACTION ANKLE SMASH QL SMASH BOX LUNGE ROT ELDOA LOWER BACK L5-S1 90-90 HIP BACK INT/EXT ROT PARTNER GLUTE STRETCH PARTNER DOUBLE ARM OVH STRETCH
KNEELING LAT STRETCH CAT TO QUADRATUS TRAP SMASH BAND GROIN DISTRACTION BAND LUNGE BAND LYING PIRIFORMIS BAND ANKLE DISTRACTION HOLD STRETCH STRAP SERIES FOAM ROLL SERIES ELDOA UPPER BACK T6-T7 90-90 HIP FRONT INT/EXT ROT PARTNER HAMSTRING STRETCH PARTNER SA PULLTHROUGH
KNEELING SA CHEST STRETCH FOREARM WALL SLIDES TRICEP SMASH BAND INSTEP LUNGE BAND LUNGE DISTRACTION BOX EXT HIP CALF ROLL HIP AIRPLANE 90-90 HIP HOLD PARTNER HIP FLEXOR STRETCH PARTNER SA TRICEP STRETCH
MB SHOULDER ROLL HALF KNEELING ROT TRICEP STRETCH BAND LYING GROIN BOX LUNGE + REACH CROSSOVER EXT HIP ELEVATED ANKLE ROCKS SQUAT + REACH 90-90 HIP TRANSFER PARTNER IT BAND STRETCH PARTNER SHOULDER IR ER WITH TRUNK ROT
OVH SHOULDER DISTRACTION HALF KNEELING T SPINE ROT BAND LYING HAMSTRING DISTRACTION COUCH STRETCH EXT HIP FOOT ROLL SQUAT TO STAND + REACH ELBOW
REACH, ROLL, LIFT KNEELING EXT BUTTERFLY HALF KNEELING PSOAS HIP DROPS HALF KNEELING ANKLE DISTRACTION WEIGHT SHIFT SQUAT HIP
REACH, ROLL, LIFT (EXTENDED) LEG LOCK SIDE LYING ROT GOLF BALL HAMSTRING FLOSS PATELLAR SMASH LYING LEG OVERS HALF KNEELING DORSIFLEXION WITH DOWEL NECK
ROTATOR CUFF SMASH LYING OVH SMASH GROINER PSOAS OVERLOAD LYING PIRIFORMIS SHIN MOBILIZATION SCAP
SHOULDER DISTRACTION OVH SMASH (DOUBLE BALL) HALF HOCKEY STRETCH ROCKING COUCH STRETCH PAUSE SUMO SHIFT SHOULDER 
SHOULDER IR DISTRACTION SEATED T SPINE ROT HALF KNEELING ADDUCTOR PAUSE SUMO SQUAT T SPINE
SHOULDER IR ER ROT SIDE LYING ROT HALF KNEELING HAMSTRING STRETCH SCORPION WRIST 
SHOULDER IR OVERLOAD SIDE LYING ROT RIB GRAB HAMSTRING DISTRACTION SEATED PIRIFORMIS
SHOULDER PASS SIDE LYING WINDMILL HIP FLEXOR TO PLANE SEATED PIRIFORMIS SMASH
SHOULDER SLIDE T SPINE ROLL HOCKEY STRETCH SEATED STEP OVERS
SHOULDER SLIDE HOLD T SPINE SMASH INCHWORMS SQUAT TO STAND     
SLEEPER STRETCH THREAD THE NEEDLE STRETCH INSTEP LUNGE STANDING IT BAND     
STICK CONE PASS TWISTING BACK STRETCH INSTEP LUNGE + HAMSTRING STRETCH     
STICK SHOULDER STRETCH INVERTED HAMSTRING FM     
U STRETCH LYING HAMSTRING     
WALL PULL LYING SPIDERMAN
WALL SNATCH PRESS ROLL TO BUTTERFLY
WT’ED LYING SHOULDER EXT  ROLL TO SEATVED V
ROLL TO TOE TOUCH
SEATED V SWING
SIDE LYING HIP INT ROT
TOE TOUCH PROGRESSION

Track Hurdle

Abs & Core

WT’ED: ANTI: PLANK: HANGING: PB: DEAD BUG: EXTRA:
1+2 ABS ANTI EXT PRESS FRONT PLANK BAND HKR PB ABCS ALT DEAD BUG 4 LEGGED ALT ARM LIFT
BENT KNEE TORSO ROT ANTI ROT CHOP FRONT PLANK + SA BAND ROW HANGING CHINESE ABS PB ALT DEAD BUG ALT DEAD BUG ROLL AB CIRCUIT
FIGURE 8 ABS ANTI ROT HOLD FRONT PLANK + SLIDE HANGING WINDMILL PB ALT LEG LIFTS BAND ALT DEAD BUG  ACTIVE STRAIGHT LEG PARTNER ASSISTED
HAMMER THROW ABS ANTI ROT OVH PRESS PB FRONT PLANK HANGING WIPERS PB JACKNIVES BAND ANTI ROT DEAD BUG  ALT SUPERMANS
J HAWKS ANTI ROT PRESS PB SIDE PLANK HKR PB LEG RAISES BAND DEAD BUG  ALT V UPS
MB 3 TOUCH TWIST + SIDE THROW ANTI ROT PRESS + REACH PLANK ALT LEG LIFT HLR PB PARTNER TAPS BAND DEAD BUG ABD HOLD BAND  CHOP
MB ABS ANTI ROT PRESS PARTNER PLANK PRESS UP K2E PB PIKE UPS DEAD BUG BAND ACTIVE STRAIGHT LEG RAISE
MB ABS + TWISTS ANTI ROT WALK OUT PLANK WITH BIRD DOG L HOLD PB PIKEUP TO HANDSTAND PUSH UP DEAD BUG CHOP  BAND DIAGONAL CHOP
MB TOUCHES/TWISTS/THROWS HALF KNEELING BAND ANTI ROT REV CHOP SIDE PLANK MODIFIED HANGING CHINESE ABS PB PUSH UP HOLD SA BAND ALT DEAD BUG  BAND SEATED KNEE IN
PARTNER MB ABS KNEELING ANTI EXT PRESS SIDE PLANK + LEG LIFTS SIDE TO SIDE HKR PB ROLLOUT SA BAND DEAD BUG  BENT KNEE HOLLOW ROCK
PLATE ABS PB ANTI ROT SQUEEZE SIDE PLANK + SA BAND ROW T2B PB RUSSIAN TWIST BICYCLE ABS
PLATE ABS (FRONT) SPLIT STANCE ANTI EXT PRESS SIDE PLANK + SIDE CRUNCH WT’ED HKR PB SIT UP BIRD DOG
RAINBOW SPLIT STANCE ANTI ROT PRESS SIDE PLANK REV FLY PB STIR THE POT BIRD DOG TO CRUNCH
SA J HAWKS SL SIDE PLANK PB V UP PASSES CHINESE ABS
SEATED MB REPEAT SIDE THROW PB V UPS (FEET) COBRAS
SEATED MB SIDE THROW PB V UPS (HANDS) CROSSOVER CRUNCH
SEATED RAINBOWS PB WALL SIT DEFICIT OBLIQUE CRUNCH
SIDEBEND SL PB JACK KNIFE DOUBLE TOUCH ABS
TURKISH GET UPS SL PB PARTNER TAPS HALF KNEELING BAND DIAGONAL CHOP
WINDMILL SL PB PIKEUPS HANDSTAND HOLD + ALT LEG DROP
WIPER WITH WT’ED TWIST HOLLOW ROCK
WT’ED  TWIST TO EXT HYPER SIT UP
WT’ED ALT CHOP HYPER SIT UP HOLD
WT’ED ALT DEAD BUG KICK BACKS
WT’ED ALT ROT DEAD BUG L SIT
WT’ED BICYCLE ABS LEG RAISE TO HIP UP
WT’ED CHOP LYING ANKLE TOUCHES
WT’ED DEAD BUG LYING K2E
WT’ED DIAGONAL CHOP LYING KNEE IN
WT’ED HYPER CHOP LYING TORSO ROT
WT’ED HYPER RUSSIAN TWIST LYING WIPERS
WT’ED PB RUSSIAN TWIST MB FIG 0’S
WT’ED ROLL UP TO OVH PRESS MB NEUTRAL BRACE
WT’ED ROLL UPS NEUTRAL SPINE SIT UP
WT’ED TWIST + OVH PRESS PARTNER BENT KNEE HOLLOW ROCK
REGULAR ABS
ROLL UPS
ROLLOUTS
SEATED ALT KNEE IN
SEATED ALT KNEE IN (ARM ACTION)
SEATED BAND PIKE
SEATED KNEE INS
SEATED SIDE TO SIDE SLAM
SIDE POP UP
SL SIDE POP UP
SL TORSO ROT
SL V UP 
STATIC ABS
STICK ABS
STICK PARTNER TAPS
STICK PARTNER TAPS (ACROSS BODY)
STICK SIT UP
STRAIGHT LEG LOCK BRIDGE
STRAIGHT LEG SIT UP
SUPERMAN HOLD
SUPERMANS
T HOLD + LEG LIFT
T HOLDS
T STAND PULL
T STAND PUSH
TOE TOUCH
TWISTS
V UPS
VOGEL RAISE

Slideboard

TRX

LOWER BODY: UPPER BODY: CORE:
TRX GLUTE BRIDGE TRX BICEP CURL TRX ARM SWING
TRX LAT  SQUAT FOOT IN HANDLE TRX CHEST FLY TRX FALLOUT
TRX LAT JUMP TRX FACE PULL TRX FROGGY
TRX LEG CURL TRX FIGURE 8 TRX MOUNTAIN CLIMBER
TRX LUNGE TO REACH TRX HORIZONTAL PULL UP TRX PIKE UP
TRX RFE REPEAT SPLIT SQUAT JUMP TRX HORIZONTAL SCAP PULL UP TRX PIKE UP + HINDU PUSH UP
TRX RFE SPLIT SQUAT TRX IYTV TRX PLANK
TRX SL BURPEE TRX LEANING LAT STRETCH TRX PUSH UP + PIKE UP
TRX SL LEG CURL TRX PUSH UP FEET IN HANDLES TRX SA FALLOUT
TRX SL SQUAT   TRX PUSH UP HANDS IN HANDLES TRX SIDE PLANK
TRX SL SQUAT JUMP TRX PUSH UP HOLD TRX SIDE PLANK + LEG LIFT
TRX SQUAT   TRX PUSH UP TO FROGGY TRX SIDE PLANK REACH THROUGH
TRX SQUAT JUMP TRX ROW + EXT ROT TRX SIDE TO SIDE
TRX SA HORIZONTAL PULL UP TRX SIDE TO SIDE KNEE TUCK
TRX SA PUSH UP HAND IN HANDLES TRX SPRINTER START HANDS IN HANDLES
TRX SCAP PUSH UP (FEET) TRX TRUNK ROT
TRX SCAP PUSH UP (HANDS)
TRX TRICEP DIP
TRX TRICEP EXT

Explanations

Speed

Agility

Conditioning

CONDITIONING TESTS: EXPLANATIONS:
100 YD SHUTTLE (10X10YD) FARTLEK 
20 IN 20 FIELD RUNS 
30/15  GRID RUN 
5*4 INTERVAL RUN 
CROSS COURT SHUTTLES INTERVAL SHUTTLE RUN 
YIRT MAS
PATTERN RUN
SHUTTLE 
SUICIDE
TABATA

Sled

SLED:
SLED BEAR CRAWL
SLED DRAG
SLED LAT DRAG
SLED PRESS
SLED PULL
SLED PULL MARCH
SLED PUSH
SLED PUSH MARCH
SLED ROW
SLED WALKING LUNGE

Yoga

 

LOWER BODY UPPER BODY WHOLE BODY
LOWER BODY YOGA #1 UPPER BODY YOGA #1 WHOLE BODY YOGA #1
    (named “Yoga – Session 1” on Vimeo)     (named “Yoga – Session 2” on Vimeo)     (named “Yoga – Session 3” on Vimeo)

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