• Upper Body Prehab
• Upper Body Exercises
• Agility Drills
• TRX Exercises
• Foam Roll
• Stretching

 

 

 

LOWER BODY

Squat

Starting Position- Hands should be placed evenly on the bar so that your body is centered underneath the bar. Feet should be position slightly wider than shoulder width with toes pointed slightly outwards. The bar should rest on the upper part of the shoulders (Trapezius) NOT THE NECK.

Movement- Begin by breaking at the hips, DO NOT BEND THE KNEES. In a controlled manner sit the hips back and lower them between the heels, keeping the majority of the weight on your heels, while staying flat footed. Lower your hips until the tops of the thighs are parallel with the floor. Then return to starting position by "ripping the floor apart" and pushing laterally outwards to engage the gluteus and extend the hips.

 

Key Points-

Take air into your core prior to breaking at the hips and keep the core tight throughout 

Keep head and eyes up throughout the entire lift

Keep your chest up and back tight so that the back is flat the entire lift.

Box Squat

Pause Squat

Starting Position- Hands should be placed evenly on the bar so that your body is centered underneath the bar. Feet should be position slightly wider than shoulder width with toes pointed slightly outwards. The bar should rest on the upper part of the shoulders (Trapezius) NOT THE NECK.

Movement- Begin by breaking at the hips, DO NOT BEND THE KNEES. In a controlled manner sit the hips back and lower them between the heels, keeping the majority of the weight on your heels, while staying flat footed. Lower your hips until the tops of the thighs are parallel with the floor. Pause for 1-2 seconds in the bottom position (as designated by workout) then return to starting position by "ripping the floor apart" and pushing laterally outwards to engage the gluteus and extend the hips.

    

OH Squat

   

Single Leg Squat

Starting Position - Feet should be positioned at shoulders width apart, toes pointed straight ahead. Chest up and shoulders back, with your hands in a ready position out to your side. (If you are able to complete the movement from start to finish without any support, keep your arms out to your side for balance.)

Movement - Begin by breaking at the hips (not knee). In a controlled manner take the hips back, keeping your weight distributed evenly. Do not let your heal come off the ground or your knee to go over your toe. Opposite leg should be positioned out in front of your body as straight as possible. Desend into the parallel position. Use your hands as a guide to help with balance and stability. Return to the starting position by driving your heal into the ground while maintaining chest up and shoulders back. Repeat as designated by workout.

 

Squat Jump

    

Barbell (BB) Reverse Lunge

Starting Position- Hands should be placed evenly on the bar so that your body is centered underneath the bar. Feet should be position slightly wider than shoulder width with toes pointed slightly outwards. The bar should rest on the upper part of the shoulders (Trapezius) NOT THE NECK

Down Movement - Starting with the feet together, step up and reach back with the left leg. Reach far enough back so the right leg has no shin angle (as in picture #2). Make sure to maintain a tight core and proper posture with the chest up and shoulders back.  Sink the hips until the left knee comes within 2 inches of the ground or the top of the right thigh is parallel with the ground.

Up Movement - Drive back up off of right leg (through the heel) back to starting position keeping the main portion of weight distributed on the heel of the right foot. DO NOT drive forward, drive up to get back to starting position.

 Sequence of Movement (STEP BACK- DIP DOWN - DRIVE)

Alternate each leg when performing the exercise. R/L=1 rep Repeat as instructed by workout                                 

Barbell (BB) Lunge

Starting Position- Hands should be placed evenly on the bar so that your body is centered underneath the bar. Feet should be position slightly wider than shoulder width with toes pointed slightly outwards. The bar should rest on the upper part of the shoulders (Trapezius) NOT THE NECK

Down Movement - Starting with the feet together, step up and reach out with the right leg keeping the right toe pulled up. Reach far enough out so you can land softly on the heel and lower your hips while keeping your right shin straight (as in picture #2). Make sure to maintain a tight core and proper posture with the chest up and shoulders back.  Sink the hips until the left knee comes within 2 inches of the ground or the top of the right thigh is parallel with the ground. (STEP - DIP DOWN)

Up Movement - Drive back up and back off of right leg (through the heel) back to starting position. DO NOT throw your upper body back, drive up and back through the right leg to get back to starting position.

 Sequence of Movement (STEP OUT - DIP DOWN - DRIVE)

Alternate each leg when performing the exercise. R/L=1 rep Repeat as instructed by workout 

 

MB Lateral Lunge

Starting Position - Stand upright with MedBall under chin, feet shoulder width apart. Make sure chest up, shoulders back to maintain core stability.

Movement - Lunge out to the side (lateral) keeping both feet flat on the ground, while sitting back keeping the weight on the heels. Key points - keep knee inside to right above the lunge foot (picture #1). Fully extend the plant leg until the weight of the body is over the right leg. Stand back up by driving off the right leg. Alternate legs to complete the exercise R/L = 1rep. Repeat as instructed by workout.

  

RDL (Romanian Dead Lift)

Starting Position - Stand Upright with feet slightly outside shoulder width with a slight bend of the knee. (keep this same bend throughout the repetition) Grip the bar making sure the hands are outside of the knees, closed grip, palms down. Hang the bar at waist keeping the chest up and shoulders back to maintain core stability.(picture #1)

Down Movement - Start by driving the hips back and keeping the weight distribution on the heels. As the bar begins to slide down the leg, keep it close to avoid stressing the low back. Once hips are back, begin to bend at the waist to lower the bar past the knee to finish at mid shin. (picture #2)

Up Movement - Follow the same path back to the upright position by driving the hips back toward the bar to complete the rep. Repeat as instructed by workout.

 

    

Reverse Hyper

Starting Position - Using a Reverse Hyper machine, positiong upper body on the pad and grip handles for support. Keeping your chest down and head in line with spine (looking down), hang lower body off the edge at the waist line. Hips can be adjusted for comfort up or down, depending on torso length. Place both ankles inside foot pads and make sure ankle flexion (toes up) and knee extension (legs straight) is maintained throughout the entire movement. (Picture 1)

Movement - Extend the hips (kick back) by creating minimal momentum with the motion arm (ankle pads). Once legs are parallel with the ground flex the glutes at the top position to keep the weight from making contact with the shins. Return to the starting position in a controlled manner, allowing the weight to "swing" back underneath for the next repetition. Key note: do not allow weight to swing uncontrolled and underneath machine. (Picture 2)

 

Reverse Hyper Plyo Box Variation

  

PB Leg Curls / Banded PB Leg Curls

Starting Position - Place feet on top of Physio-Ball (PB) and extend hands out to the side for stability. Keeping the heels on the ball, raise hips up off the ground and hold through out the exercise (picture #1).

Movement - Staying in the "UP" position, roll the ball toward the body keeping the toes pointed up and the shoulders on the ground. Pull the ball inward as far as it can go, then return to starting position (picture #2) Repeat as instructed by workout.

Variation - Banded Physio Ball Leg Curl: Strap exercise band to an immovable object and wrap around ankles, complete the left explained above.

  

Waiters Bows

Movement- Hold a 25-45 lbs plate against the chest by making an X with you arms. Assume the RDL stance (slightly wider than shoulder width and a slight bend in the knee) and push the hips back and bend at the waist keeping the weight on the heels and the plate against the chest (concentrate on pushing the hips back). Push the hips back and bend at the waist until the chest is facing the floor and then return, in a controlled manner, back to the starting position.  

  

Back Extension

Starting position - Hang face down in a glute ham machine (or 45 degree specific chair) with the waist line on the pad. Cross arms in front to hold weight at chest. Maintain parallel body position, head in line with spine and stable core.

Movement - Lower the torso to the ground by bending at the waist until the shoulders are facing the ground. Once at the bottom, pull the shoulders back up into the starting parallel position by extending the low back, to complete the rep. Repeat as instructed by workout.

Plate Drag

Video Demonstration

Hang Clean Technique

 

 

Progression

-          Complex Movement that relies heavily on technique for safety and success

-          Must be able to perform basic movements before trying to learn the hang clean

-          Progression form basic movements to complex will take place in the following order

            RDL

            Power Shrug (Hang)

            Front Squat

 

 

 

Power Shrug (Hang)

-          Assume same set up as an RDL

-          Perform an RDL just until you reach the top of your knee (Don’t go below your knee!)

-          Make sure that the weight is back on your heels and the hamstrings are straining

-          In an EXPLOSIVE manner transfer your weight from heels to toes by violently extending the hips upwards in a straight line and driving your feet into the floor. Make sure to get full extension at the ankle, knee and hip. (Triple extension)

-          As your hips meet the bar (keeping the elbows locked) violently shrug shoulders in a straight line

-          The bar should stay close to your body and move in a straight line

 

 

Front Squat (ending position of the hang clean)

-          Retrieve the bar by assuming a loose RDL grip (shoulder width or slightly wider)

-          Establish a shelf for the bar to rest on by rolling your elbows underneath then up and through the bar until your triceps are parallel to the floor.

-          The weight of the bar should rest on the front deltoids and not the wrists (keep your elbows UP!)

-          Begin by breaking at the hips, DO NOT BEND THE KNEES.  Sit the hips back and lower them between the heels, keeping the majority of the weight on your heels, while staying flat footed. DRIVE THE ELBOWS UP AS YOU GO DOWN WITH THE HIPS. (This will ensure a safe position for the lower back)

-          To return to the starting position push laterally outwards with your feet (“rip the floor apart”) to engage the hip extensor muscles (glutes,hamstrings)

 

 

 

 

 

Hang Clean

            - This movement is a culmination of the RDL, Power Shrug and Front Squat.

            - The starting position is the same as the starting position of the RDL

            - Bring the bar to the top of the knees, by pushing your hips back and bending at the waist.

-          In an EXPLOSIVE manner transfer your weight from heels to toes by violently extending the hips upwards in a straight line and driving your feet into the floor. Make sure to get full extension at the ankle, knee and hip. (Triple extension)

            - As the hips meet the bar and the shoulders are shrugged let the elbows breakdown so that the bar can travel straight up the body in its natural path.

            - It is important that the elbows stay rotated out throughout the entire movement so that once the elbows break down the bar travels in a straight line and NOT out (away form the body)

            - Once the power shrug has been preformed and the bar is traveling up the body, snap into a front squat position to catch the bar (snap your feet out into a squat stance,  snap your elbows through and sink your hips into a front squat position to catch the bar)

           - The heavier the weight the lower you will have to drop the hips to catch the bar.

 

 

           - Once you have caught the bar and are in control of the weight stand up into the rack position.

 

FULL PROGRESSION