Youtube Links Updated 4.13

BOX PROGRAMMING MOVEMENT LIBRARY

This list of movements is in alphabetical order. Private videos are in italics and may only be accessed using the provided link.

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Movement Video URL 1 1/4 Banded Pushdowns https://youtu.be/ZoLa6_QreVA 1 1/4 bar dips https://youtu.be/GnlobJ0fnDQ 1 1/4 KB Tricep Extensions https://youtu.be/UGt1YWhuPzE 1 Arm KB Squat https://youtu.be/e8arSoWUCJE 1 Rep Max: Part II https://youtu.be/SUestgSeaW8 1-Arm DB Row https://youtu.be/cyGvmKL9LKY 1-Arm Reverse Hyper Row https://youtu.be/zKtLHbNrhKQ 3-Way Banded Shoulder/Lat Stretch https://youtu.be/3HUtFvMij2E 7 Days of Programming https://youtu.be/J5Iw9dRNr5s Abs with a Plate Switch https://youtu.be/QII9_YShM-s Accessory Movements: Lower Body https://youtu.be/YP_AAOckiOQ Accommodating Resistance https://youtu.be/Q4TeDtegcN0 Accommodating Resistance https://youtu.be/wdM04MIiVDc Accommodating Resistance for Overhead Movements. https://youtu.be/hL1EHS3P84U Alternating DB Curls https://youtu.be/JRUpNJ8Grx4 Alternating Dumbbell Snatch https://youtu.be/KP7A3cFazOc Anderson Front Squat against doubled bands https://youtu.be/pYgeAHMKxzs Anderson Squat https://youtu.be/XXG12P4LmRE Assisted Pull-ups https://youtu.be/hUAokoewnG4 Athletes with Shoulder Issues https://youtu.be/jls2_2276AE Back Squat https://youtu.be/J3OPfML4hGo Ball Slams (rotational and traditional) https://youtu.be/O5KM7jvxI8s Band Resisted Kettlebell Swing https://youtu.be/MOxfMyOtgic Band work variations https://youtu.be/SwFmX1ZnDuY Banded Ab Pulldown https://youtu.be/Z49E5yXc8lw Banded Alphabet https://youtu.be/dGLTXnZYUcI Banded Ankle Mobility https://youtu.be/iqoFW92q0UU Banded Anti-Rotation Chop https://youtu.be/iXx4c9v50xw Banded Deadlift in Group Classes https://youtu.be/0XQkGaX4K48 Banded Face Pull Apart https://youtu.be/pb29vdDaI_I Banded Glute Hip Thrusts https://youtu.be/6fdwwiQEVjE Banded Goodmorning https://youtu.be/ZS0-1NTX9vI Banded Hammer Curl https://youtu.be/-JWg5jFmOFM Banded Hip Flexor Pulls https://youtu.be/nv5bMJWyAwI Banded lat pulldowns https://youtu.be/vuO_Nra3l-s Banded Leg Curl https://youtu.be/t_paF4F-nrY Banded Low to High Woodchop https://youtu.be/wmoZ57AwjF4 Banded Overhead Tricep Extension https://youtu.be/kISciv3SsZk Banded Overhead Tricep Extensions https://youtu.be/2YWY4ZwuYHc Banded Pallof Iso Hold https://youtu.be/Icmz3XYmiOU Banded Pallof Press https://youtu.be/N6JNhhYOVwY

Questions? [email protected] © 2018 Box Programming Banded Power Cleans https://youtu.be/IZ-eufDPGiY Banded Pull Apart: The Right Way https://youtu.be/cnWbmqdU0Og Banded Pull Aparts https://youtu.be/rTknHsESlWI Banded Pull Through https://youtu.be/9iEueQ8ZGzk Banded Pull-aparts https://youtu.be/6vZ_zv_Loi8 Banded pull-through https://youtu.be/EuShhZMFYqc Banded Pulldown https://youtu.be/3kDUAbNRu0k Banded Pushdowns https://youtu.be/sfqP8KJ7go8 Banded Rotation https://youtu.be/fon8rfYMY2o Banded Row https://youtu.be/We1gEp19SCY Banded Row from a Plank https://youtu.be/aShp_-I5hEI Banded Tricep Stretch https://youtu.be/NN5P_11SymY Bar Dip w. weight suspended from a band https://youtu.be/Egyhpbm0Sdg Barbell Glute Bridge https://youtu.be/3Rsib0Ralo4 Barbell tricep extensions from the floor https://youtu.be/PGwsJNM2luQ Belt Squat V-Handle Bent-over Rows https://youtu.be/ZTTq6KfW0Rw Belt Squat- Walking, Belt Squat Box Squat, Belt Squat https://youtu.be/UbUJeFFq2ho Bench Pin Press https://youtu.be/MLI3JS-RYao Bench Press https://youtu.be/qSwzkqi-JXk Bent-over Banded Pressdowns https://youtu.be/nd_Fl7duRVw Bent-Over Rear Delt Raises https://youtu.be/U1bgrgtbR9A bent-over rear delt raises with a micro band https://youtu.be/0xGIbzQGMoc Bicep Curl w. Shoulder Raise https://youtu.be/zNXMLiOU1xg Bird Dog https://youtu.be/XeO8OHg1bxE Board Presses https://youtu.be/4HJ1z8H7j9Q Bottoms Up KB Carry https://youtu.be/VZiUyB30BrA Box Programming Dynamic Warm-up https://youtu.be/gDqCcoObv_M Box Programming Lower Body Warm-up https://youtu.be/yNkxPImPaUs Box Programming Upper Body Warm-up https://youtu.be/7eoiI0cc_as Box Programming Warm-ups https://youtu.be/4fPsZ-oqj2w Box Squats https://youtu.be/uQckUk_ZqmA BP Lower Complex #1 https://youtu.be/VFvg5d7zXEA BP Lower Complex #2 https://youtu.be/QfItIYqvsMA BP Upper Complex #1 https://youtu.be/_qinMoB9WBQ BP Upper Complex #2 https://youtu.be/V8DrE4iSR0U Bradford Press https://youtu.be/YiFfgKmzLa8 Bulgarian Split Squat https://youtu.be/p2GQi2Muv78 Burpees to a plate https://youtu.be/PmZ9ZozGqw4 California Presses https://youtu.be/et0oIaKt8SM Chest Supported DB Rows against band tension https://youtu.be/iiR4RqlEhUk Chest Supported Iso-Dynamic Alternating Rows https://youtu.be/tKbR3xibeLI Clean & Jerk Against Bands https://youtu.be/ye1xVFPZjrE Close grip Fat bar dead-press against doubled mini-bands https://youtu.be/I0Kgk1wKIHs Close Stance Trap Bar Deadlifts against heavy band tension https://youtu.be/bXVHoDrw4pU Cluster Sets https://youtu.be/pTOFWREu5xs Competitor Programming https://youtu.be/HcBqQ2u0VrA Concentric Good Mornings https://youtu.be/yTGWVLZgnkk Contrast Method Football Bar Overhead Press https://youtu.be/kLzthHc9JpU Contrast Training https://youtu.be/hbvKcMnGF60 CrossFit Open WOD 18.1 Tips https://youtu.be/a7BZp8ZXTDY CrossFit Open WOD 18.2 Tips https://youtu.be/-mgcyl1nG0I CrossFit Open Workout 18.3 Strategy https://youtu.be/YThP7RxVgBQ CrossFit Open Workout 18.4 Strategy https://youtu.be/fKfuuSRCv6M CrossFitOpen Workout 18.5 Strategy https://youtu.be/dmxk4wmcngg DB Floor Press https://youtu.be/1pRotVU7LlE DB Hammer Curls https://youtu.be/-7xUfz_DIBc

Questions? [email protected] © 2018 Box Programming DB Hang Power Snatch https://youtu.be/jdDAQggyEz8 DB Incline Hammer Curl https://youtu.be/W9_VuvDuahg DB Kickback https://youtu.be/pqkkAE0IOjA DB Split Squat https://youtu.be/WLeh4V7n4ow DB Tricep Extension https://youtu.be/69r5JYo8W_w DB tricep extension to chin https://youtu.be/YkkV5Ypc2mU Dead Bench Press https://youtu.be/-WPYu3CoGVQ Deadbug https://youtu.be/OH92kYCOpnk Deadlift against pins with iso hold https://youtu.be/ekjpKufJpc0 Decline Zercher Sit-ups https://youtu.be/xBMB39X1d94 Dimel Deadlift https://youtu.be/LLgd1DgmD3k Dirty 30s https://youtu.be/gEosW05V05s Double Band Bent-over Pushdowns https://youtu.be/XDnYR3lf9QA Double Dumbbell Row https://youtu.be/tyXQU_r6rfU Double Kettlebell French Press https://youtu.be/ymzG4ceqP-Q Double Leg Banded Leg Curl https://youtu.be/n-tYSFWwlLI Dumbbell Cuban Press https://youtu.be/SKYSpcIptK8 Dumbbell Lateral Raise https://youtu.be/KaZxDk88bYk Dumbbell Pullover https://youtu.be/Y4C7IzWhsIo Elbow Out Tricep Extension https://youtu.be/zBDEFX3nN5A External Rotation https://youtu.be/FIwYBbSMt-M Face Pull/External Rotation/Y-Press https://youtu.be/-4QJwEH_SYQ Feet Elevated Stir-the-pot https://youtu.be/FtOxZlV2JNc Floor Press https://youtu.be/JzWvFsnGx4E Floor Press NEW https://youtu.be/Agt9Nqb530k Flutter Kicks https://youtu.be/pFD46i9YfY4 Foam Rolling The Right Way https://youtu.be/ENFn1CgF37Q Forward/Reverse Lunge Combo https://youtu.be/6uzWatxCbFU Frog Pump https://youtu.be/qITcZmEUlos Front Rack Carry https://youtu.be/duy54MKDiOI Front Rack: the right way https://youtu.be/3cVTD4kZVgI Future Method Set-up https://youtu.be/hE17lwg1xkg Glute March https://youtu.be/oQ9mtp_gumQ Glute March on a Bench https://youtu.be/nhOA5gOJZpA Goblet Squats https://youtu.be/PaZRq2uKT3w Goodmorning https://youtu.be/X8tuHsznkSM Ground to Overhead with a plate https://youtu.be/38H5LPUj5fY Group Programming vs. Individual Programming https://youtu.be/xrv_lx4YjSY Guarantee results when performing 1-rep maxes! https://youtu.be/KFQRb6nlZ8M Half Kneeling Banded Rotation https://youtu.be/dEy6KCAyH74 Half-kneeling Banded high to low woodchop https://youtu.be/dm_kUTuX-yU Half-Kneeling Kettlebell Press https://youtu.be/O4dipY6s-_A Half-Kneeling Landmine Presses https://youtu.be/bU1xh_9y-3Q Hamstring curl on a ball https://youtu.be/_b7T8nhyWe0 Hanging leg raises https://youtu.be/P7FJVRYBjP4 High Box Squat with band suspended kettlebells https://youtu.be/tFCGUpPvPuI High Box Squats https://youtu.be/nBTZZufrlc8 Hollow Rock and Hollow Hold https://youtu.be/Zsd8qs0Q1Tk How to increase the size of your calves https://youtu.be/oJ7AcCtKing Inverted Rows https://youtu.be/HbtWelwRD5Y Jerk from Pins https://youtu.be/j0aTgMVEde4 JM Press https://youtu.be/9DQIZyYisSU JM Press with KB https://youtu.be/rBJJ4Czzi9M KB Shrug https://youtu.be/QncHUDKABEQ KB Single Leg RDL Handswitch https://youtu.be/ozw7z0B0An4 KB squat + lowering https://youtu.be/MjscZU8ptyg

Questions? [email protected] © 2018 Box Programming KB tricep extensions https://youtu.be/rFxQAAQLlq0 KB Windmills https://youtu.be/4F88OgHz5yM Kettlebell Figure 8 https://youtu.be/CIJrBjSxlyQ Kettlebell Hammer Curls https://youtu.be/6YFrB5x5VsU Kettlebell Row https://youtu.be/_Kf8OhvUc2o Kettlebell Squat Jump https://youtu.be/0zHyS5BrfNU Kettlebell Tricep Extension https://youtu.be/IahiNLDg8Ok Kneeling Jump + Vertical Jump https://youtu.be/Oc0VRlU2oao L sit variations https://youtu.be/sKN77V8Jg84 Landmine Reverse Lunges https://youtu.be/btYOkb-cl1Y Landmine Rockstars (standing and from a squat) https://youtu.be/oEt3EjwWP8U Landmine Rotations (Rockstars) https://youtu.be/gAY_Oce5pMU Landmine Rows https://youtu.be/kSZ7FtI9avQ Landmine Squat https://youtu.be/9V9X92xXx_0 Lateral Raises https://youtu.be/NaFqxnDp8Yw Lateral Sledpulls https://youtu.be/kxOw_FnfydU Leaning Away Lateral Raise https://youtu.be/8u8s1E7cxK0 Limber 11 https://youtu.be/FSSDLDhbacc Low Band Reverse Abs https://youtu.be/-EXLMPfv1zc Lunge stance goodmorning with bands from the front https://youtu.be/bBcHxdKa6Fg Lunge/Step Up Combo https://youtu.be/nAF1RDKCf4Y Males vs. Females https://youtu.be/ynZd279slZE Manmaker https://youtu.be/3I-kA8jvixA Max Effort Upper https://youtu.be/sPAiJcoXXOg Max Effort: Upper https://youtu.be/0ftVY6zzdEw Mini-band Glute Activation https://youtu.be/RPU3HbZkG2I Mistakes I Made When I Opened my Gym https://youtu.be/yjknXou1JBM Movement Review: 1 1/4 Squats https://youtu.be/KUTD9Uijj_Q Movement Review: Barbell Row https://youtu.be/mYn_yCDsDp8 Movement Review: Bench Press https://youtu.be/7aW0JEl3s44 Movement Review: Box Squat https://youtu.be/4eUX8FWk_tI Movement Review: Cluster Sets https://youtu.be/5K8M5MepyFg Movement Review: Floor Press https://youtu.be/Agt9Nqb530k Movement Review: Frog Pump https://youtu.be/qITcZmEUlos Movement Review: Front Rack Carry https://youtu.be/LKreh8VoDSY Movement Review: KB Swing https://youtu.be/O7kuG38BwVo Movement Review: Kettlebell Snatch Progressions https://youtu.be/8572aEEUno0 Movement Review: Reverse Hyper https://youtu.be/hhGy8kr5j7g Movement Review: Single Leg RDLs https://youtu.be/5YdCLwN0GJo Movement review: Sumo Deadlift https://youtu.be/p80wu2AYFIA Movement Review: the Burpee https://youtu.be/QF_MX6BYtks Movement Review: The JM Press https://youtu.be/7Izi-DyVQCQ Movement Review: Zercher Squat https://youtu.be/4CoqqcQ_FXk Multiple Pause Squats https://youtu.be/GD7MXT7EAa8 Overhead Kettlebell Hollow Rocks https://youtu.be/9HoeWh03caY Overtraining Athletes https://youtu.be/3J0q4m4LdZw Partner Specials https://youtu.be/L_YyCEwPhvg Pec Stretch https://youtu.be/WmXHOeODark Pigeon Pose on a Box https://youtu.be/RMLxztvDIm0 Plank rollout on a foam roller https://youtu.be/cSsijq2vtAg Power High Pull https://youtu.be/oRfyZlJx6Wk Prone Banded Leg Curls https://youtu.be/2bZL3AyJYo4 Prone Cobra Raise https://youtu.be/ar5CiquDNO0 Prone Lateral Raise 21s https://youtu.be/nhxFsIDdhas Prone Lateral Raises https://youtu.be/rTdQaX-7UHI Prone Leg Curls with ankle weights https://youtu.be/ShlL84rwVRU

Questions? [email protected] © 2018 Box Programming Rack Deadlift https://youtu.be/C68jrI4H4ac Rack Deadlift https://youtu.be/Ie3KJY3l2mI Rambo Pull-ups https://youtu.be/-UgK7A1h5mY Random Program Design https://youtu.be/fqtKLr0fDcY Rear Foot Elevated Split Squat https://youtu.be/13zGRzf2afk Renegade Row https://youtu.be/a018_B1x4ko Reverse Crunch https://youtu.be/SGQHUssLWxE Reverse Crunch + Deadbug https://youtu.be/2BaXHt1iJa8 Reverse Curl https://youtu.be/n-i_5if2me0 Reverse curls w. Ez bar and fat gripz https://youtu.be/xSCAb0L3kGg Reverse Hyper https://youtu.be/sqX-kW_WaDo Reverse Lunge/RDL Combo https://youtu.be/HkV_V9PeMbk RKC Plank https://youtu.be/s2MBQiHdbPc Rollback Tricep Extension https://youtu.be/WyUdVFNw2EI Rollback Tricep Extension on Incline Bench https://youtu.be/bR3HOVOQt2M Rolling Tricep Extension https://youtu.be/aCpwJhO5Dg8 Seated Arnold Presses https://youtu.be/lXJg06itdDs Seated Clean https://youtu.be/5zAVVnvKNMo Seated Dynamic Box Jump https://youtu.be/Gyc5N9aOOQA Seated Low Band Clean https://youtu.be/zQT6AtuH0Jw Seated Pin Press https://youtu.be/ua4KRRWfT-w Serratus Crunch https://youtu.be/DI1NAIv5PFI Set-up for using bands for Pulling Movements https://youtu.be/VdfFeUIdUC8 Shoulder Circuit https://youtu.be/do4S8YvnZ0w Shoulder Circuit #2 https://youtu.be/Us2o-vM5y8I Shoulder taps https://youtu.be/VWQXYwceujE Side Bends off of a GHD https://youtu.be/ur12H265LIY Side Plank + External Rotation https://youtu.be/zOjv1jSn9V4 Side Plank Crunch https://youtu.be/1-2bw3DsS2Y Side to side pull ups https://youtu.be/It0P6Y6ny9M Side to side pull-ups https://youtu.be/mBpoiRT_PX0 Single Arm Farmer Carry https://youtu.be/Fko5Hp537us Single Arm Front Rack KB Reverse Lunge https://youtu.be/yWyMSwbBhp4 Single Arm Plank https://youtu.be/Nb2k5992pDU Single Leg Barbell RDL https://youtu.be/ckJXCQ4d7sA Single leg Glute bridge with miniband https://youtu.be/0qjVW559H0g Single Leg Pallof Press https://youtu.be/hyWm-YQ2Qs0 Sledpull Adduction https://youtu.be/AeAXFq996G8 Sledpull Powerwalk https://youtu.be/fFXUS75sHVk Sledpull Variations https://youtu.be/DWtnJK8rLgY Snatch warmup using band https://youtu.be/CjpNsMDDui4 Speed Bench Press against bands https://youtu.be/AUZpniFDv28 Speed Sumo Deadlift against bands https://youtu.be/gZH77_wGby0 SSB Box Squat https://youtu.be/WTPj9uvQmbE Standing hip flexion with ankle weights https://youtu.be/_JEDvzvjqwA Step down vs Rebounding Box Jumps https://youtu.be/doC964PsGKA Stir the Pot https://youtu.be/SmZTEltFcM0 Straight Leg Sit Up with a Plate https://youtu.be/Kk4eEFXYBEk Stretched Plank https://youtu.be/Z9tTacgUmfo Suitcase Deadlift https://youtu.be/VKnClai5EGc Sumo Deadlifts https://youtu.be/7CvnhKvBwhg Sumo Stance RDLs with bands pulling forward https://youtu.be/bvX9Mxw-fJc Tall Kneeling to Standing https://youtu.be/ccf2rMxUz78 Terminal Knee Extensions https://youtu.be/V-i8HvnY7M8 The Cook Squat and the Cook Squat w. an overhead reach https://youtu.be/Ag2Qwu5nH2c Touch n Go Conventional Deadlifts https://youtu.be/dPiSsLI3F2o

Questions? [email protected] © 2018 Box Programming Trap 3 Raises https://youtu.be/cSTsDLTYYFA Trap 3 Shrug https://youtu.be/l-QrGrYU8fk Tricep/Ab Superset https://youtu.be/DLs9_rsW_Ys Turkish Getup https://youtu.be/ICpvTpiDkwA Unilateral Carry https://youtu.be/4P2WBaJ0gc8 Upper Back Finisher https://youtu.be/QtDzJhacMbg Upper Body Sledpull Variations https://youtu.be/ktIhIbcIFlE Upper body warm-up https://youtu.be/wXauk_3WbBU Upper body/Ab Finisher https://youtu.be/sUassprkvVY Upper-body Superset #1 https://youtu.be/R5PRUWMLFAE Upper-body Superset #2 https://youtu.be/FT0hCRim-9Y Upper-body Superset #3 https://youtu.be/U_iqRgx-chI Upper-body Superset #4 https://youtu.be/60v8yb6oacg Upright Row https://youtu.be/fIhHfB8Rsvs Valside DB Reverse Lunges https://youtu.be/OQAnMuZ3-cY Valslide Knee Lifts from a Plank https://youtu.be/qnF2Ah3CiUc Valslide Plate Loaded Lateral Squat https://youtu.be/kj2QZRylTJ4 Valslide Seal Walks https://youtu.be/UJDTwKs9ndw Value of the 1 Rep Max https://youtu.be/AUZsTvwnbmk Varying Your Squat Stance https://youtu.be/WflOrEIgP98 Wall Slides https://youtu.be/FyZIn2C11Co Wallslides https://youtu.be/MbG3IiFK1B8 Warm-up ideas https://youtu.be/ZjKdqak305s Wheels on the Bus https://youtu.be/heNGxJxV_P4 Which max to use with dynamic effort work https://youtu.be/YeFhZAHweF0 Why Do Open Workouts Hurt So Bad? https://youtu.be/lK--W5IcCgE Windshield Wipers https://youtu.be/E63KkBfc04M World's Greatest Stretch https://youtu.be/C3i3DZYn5YE X-band Walk https://youtu.be/zqrS4yRmb48 Yoga Push-ups https://youtu.be/zxNSXfHnNyE Zercher Good Morning https://youtu.be/oyeOQBmVP9Y Zercher Squat https://youtu.be/reMPjP5bxQU Zottaman Curls https://youtu.be/lq4HILmZEtA

Squats and Variations Movement Video URL 1 Arm KB Squat https://youtu.be/e8arSoWUCJE Anderson Front Squat against doubled bands https://youtu.be/pYgeAHMKxzs Anderson Squat https://youtu.be/XXG12P4LmRE Back Squat https://youtu.be/J3OPfML4hGo Box Squats https://youtu.be/uQckUk_ZqmA Goblet Squats https://youtu.be/PaZRq2uKT3w High Box Squat with band suspended kettlebells https://youtu.be/tFCGUpPvPuI High Box Squats https://youtu.be/nBTZZufrlc8 Movement Review: 1 1/4 Squats https://youtu.be/KUTD9Uijj_Q Movement Review: Box Squat https://youtu.be/4eUX8FWk_tI Multiple Pause Squats https://youtu.be/GD7MXT7EAa8

SSB Box Squat https://youtu.be/WTPj9uvQmbE Zercher Squat https://youtu.be/reMPjP5bxQU