Sample Movements for Your Program

Sample movements for your program (You may choose exercises that are not on this list)

Lifts for Strength

Squat (Quads, glutes, hamstrings, lower back, core)

Front Squat (Quads, glutes, whole back, core)

Leg Press (Quads, glutes, hamstrings)

Wall Sit (Quads)

Leg Extension (Quads)

Leg Curls (Hamstrings)

Dead Lift (Hamstrings, glutes, back, core)

Bench Press (Chest)

Overhead/Military Press (Shoulders)

Incline Bench (Chest, Shoulders)

Rows (different parts of back…depending on row)

Pull ups (lats, shoulders, scapula)

Lat Pull Downs (lats)

BONUS Question**

What are all the ways that you can change the difficulty of a strength exercise like the bench press?

Lifts for Power

Power Clean (Explosive jumping – low center of gravity)

Power Snatch (Explosive jumping with upper body incorporation – low center of gravity)

Hang Clean (Explosive movement – mid center of gravity)

Hang Snatch (Explosive movement with upper body incorporation – mid center of gravity)

Push Jerk (Explosive jump with upper body incorporation – high center of gravity)

Split Jerk (Explosive jump with upper body incorporation and unilateral foot movement – high center of gravity) Med Ball Throws (many different variations)

Auxiliary Lifts

Bicep Curls (Biceps)

Tricep Extensions/Push downs/Dips (Triceps)

Skullcrushers (Triceps)

Zottman Curls (Biceps, Triceps, Forearms)

Calf Raises (Calves)

Step-Ups (Hamstrings, glutes, quads)

Glute Ham Raises (glutes and hams)

Hyperextensions (lower back)

Good Mornings (hamstrings, glutes, lower back, core)

Lat Raises (latissimus dorsi, shoulders)

Front Raises (shoulders, core)

Resistance Band Work (shoulder mobility)

Forearm Curls (forearms, wrists)

Fly’s (scapula, chest, shoulders)

Push-Ups (chest, shoulders)

Lunges (glutes, quads, hamstrings)

Kettle Bell Swings (groin, adductors, glutes)

Adduction (adductors)

Abduction (abductors)

Shrugs (shoulders)

Neck Work (neck)

BONUS Question**

What are all the ways that you can vary a simple auxiliary lift like a step-up? Plyometrics

Box Jumps

Med Ball Throws

Jumping activities (burpees, tuck jumps, bounding, etc.)

BONUS Question**

What are all the ways you can vary a simple plyometric like a box jump?

Core and Abdominal Work

Many Variations

For us to get started: ASSIGNMENT Workout Day #1 DRAFT

1.) Choose 2-3 Main lifts

2.) Choose an active recovery exercise to go in between the main lift sets

a. Must work a different muscle group

b. Must be less resistance/workload than the main lift

c. This can be a plyometric/cardio/auxiliary/strength/stabilizing exercise

3.) Choose 3-4 Auxiliary Exercises

4.) Choose 2-4 Abdominal/Core exercises Next:

1.) Determine sets and reps/time duration of all exercises on Day 1

2.) Trade with a partner to peer edit