| Barbell Deadlift |
Pull |
Bodybuilding |
Elite |
Barbell Bar, Lifting Straps |
Back, Legs, Core, Lower |
| Tripod Row Opposite Knee Tuck |
Pull |
Core |
Elite |
Single Cable Grip Attachment |
Core, Arms, Back, Lower |
| Bosu Skier Hops |
|
Cardio |
Elite |
Bosu Ball |
Core, Hips, Flexors |
| Bench Lateral Hop |
|
Cardio |
Elite |
Flat Bench |
Legs, Core |
| X Pull |
N/A |
Core |
Elite |
None required |
Core, Arms, Back, Biceps, Upper, Triceps |
| Pikes and Pushup in SB |
Push |
Exercise Ball |
Elite |
None required |
Arms, Back, Core, Triceps, Lower |
| Box Jumps: High Level |
Push |
Plyometrics |
Elite |
Wooden Plyo Box |
Legs, Hips |
| Stride Board Lunge And Kettle Bell Press |
N/A |
Endurance |
Elite |
None required |
Legs, Shoulders, Core, Anterior |
| Pistol Squats: Smith-Machine Assisted |
Push |
Bodybuilding |
Elite |
Smith Machine |
Legs, Quadriceps, Glutes |
| Depth Box Jumps |
Push |
Plyometrics |
Elite |
Wooden Plyo Box |
Legs, Hips, Core |
| Explosive Superman |
N/A |
Plyometrics |
Elite |
None required |
Back, Core, Lower |
| Plyo Pushup Bosu |
Pull |
Plyometrics |
Elite |
None required |
Core, Arms, Chest, Triceps |
| Combo- Side Plank Up and Down w Rotation Stir the Pot Donkey Kick |
N/A |
Core |
Elite |
Ab Mat |
Core, Back, Upper, Lower |
| Hamstring Curls Single Leg |
Pull |
Exercise Ball |
Elite |
Ab Mat, Swiss Ball |
Legs, Core, Back, Hamstrings, Glutes, Calves, Lower |
| Stair Master Cardio: Steady State, Step Variations |
N/A |
Cardio |
Elite |
None required |
Legs, Hips |
| Stride Board Lateral Lunge and Kettle Bell Overhead Press |
|
Kettlebell |
Elite |
Kettlebells |
Legs, Core, Shoulders |
| TRX Handstand Pushups |
Push |
TRX |
Elite |
None required |
Shoulders, Back, Core, Upper |
| Jumping Jack Bosu Burpee |
N/A |
Plyometrics |
Elite |
Bosu Ball |
Chest, Legs, Shoulders |
| Jump Pull Up |
N/A |
Plyometrics |
Elite |
Pull Up Bar Attachment |
Legs, Back, Lats |
| Rapid Fire Front Kicks |
N/A |
Cardio |
Elite |
None required |
Core, Legs |
| Sledgehammer Tire Strikes |
N/A |
Agility |
Elite |
Sledge Hammer, Tractor Tire |
Arms, Back, Core, Chest, Legs |
| Hand Plank w Swiss Ball w Leg Lift |
Static |
Core |
Elite |
Swiss Ball |
Core, Shoulders, Posterior |
| Single Leg Bosu Hop |
|
Plyometrics |
Elite |
Bosu Ball |
Legs, Quadriceps, Calves |
| Barbell Sumo Deadlift |
Pull |
Bodybuilding |
Elite |
Barbell Bar, Lifting Straps |
Legs, Back, Core, Hamstrings |
| Vertical Leg Press: Smith-Machine, Close Stance |
Push |
Bodybuilding |
Elite |
Ab Mat, Smith Machine |
Legs, Glutes, Hamstrings, Quadriceps |