Strength Training SQUAT PROGRESSION Sumo Squat Stretch Rack Squat Goblet Squat Free-Hand Front Squat Front Squat Back Squat DEADLIFT PROGRESSION Back Arch Stick Hip Hinge Good Morning RDL Deadlift CLEAN PROGRESSION Start position to Jump position Hang Pull Muscle Clean Front Squat Hang Clean Power Clean Pull Power Clean STATIC STRETCH Crossover Low Back Face Down Calf Stretch Figure 4 Stretch Kneeling Glute Stretch Kneeling Calf Stretch Kneeling Hamstring Stretch Knees Together Lunge Lying Quad Open Book Stretch Sleeper Stretch Standing Bent Leg Hamstring Standing Calf Stretch Standing Groin Stretch Standing Quad Stretch STATIONARY STRETCH Floor Slide Lateral Squat Open Book Stretch Rocking Seated Thoracic Twist Squat-Hamstring SLOW TEMPO Atlas Cross Behind Heel Up Walk High Knee March Inchworm Lateral Lunge Leopard Crawl Lunge Monster Walk Overhead Lunge with Twist RDL Walk Spiderman Squat Shuffle Step Back Hamstring Straight Leg March Walking Foot to Hip Walking Knee Hug HIGH TEMPO Backpedal Backward Open Hip Skip Backward Reach Run Groin Skips Heel Ups High Knee Carioca High Knee Run High Knee Skip Jog and Scoop Leg Swing Skip Shuffle Shuffle with Ground Touch Straight Leg Run Zig Zag Run FAST FEET 2 In 2 Out Criss Cross Double Leg – Fwd/Bkwd Double Leg – Lateral Lateral Step Overs Quarter Turns Scissors Single Leg – Fwd/Bkwd Single Leg – Lateral Step Overs Wide Outs CORE 4 Point Push Up Hold 90 90 Hold Alternating Side Plank Bent Leg Lowering Bicycle Crunch Bridge – Shoulders on Ball Bridge Crunch Crunch With Extension Face Down ‘I’ Face Down ‘T’ Face Down ‘W‘ Face Down ‘Y’ Full Crunch Full Dead Bug Half Dead Bug Hanging Knee Raise Hanging Knee Raise – 45 Degree Turn Knee Fighting Pelvic Tilt Plank Plank – Side Plank – Extended Plank – Extended Side Plank to Push-Up Quadruped – Arm Lift Quadruped – Arm & Leg Lift Reverse Crunch Reverse Crunch – With Stick Reverse Crunch – With Weight SB Birddog SB Crunch SB Push-Up Hold – Feet on Ball SB Push-Up Hold – Hands on Ball SB Roll-a-Way Seated Twist Shoulder Taps Side Hip Thrust Single Leg Bridge – Hold Single Leg Bridge – Reps Stick Crunch Straight Leg Lowering Superman Torso Rotations
