<p> Sample movements for your program (You may choose exercises that are not on this list)</p><p>Lifts for Strength</p><p>Squat (Quads, glutes, hamstrings, lower back, core)</p><p>Front Squat (Quads, glutes, whole back, core)</p><p>Leg Press (Quads, glutes, hamstrings)</p><p>Wall Sit (Quads)</p><p>Leg Extension (Quads)</p><p>Leg Curls (Hamstrings)</p><p>Dead Lift (Hamstrings, glutes, back, core)</p><p>Bench Press (Chest)</p><p>Overhead/Military Press (Shoulders)</p><p>Incline Bench (Chest, Shoulders)</p><p>Rows (different parts of back…depending on row)</p><p>Pull ups (lats, shoulders, scapula)</p><p>Lat Pull Downs (lats)</p><p>BONUS Question**</p><p>What are all the ways that you can change the difficulty of a strength exercise like the bench press?</p><p>Lifts for Power</p><p>Power Clean (Explosive jumping – low center of gravity)</p><p>Power Snatch (Explosive jumping with upper body incorporation – low center of gravity)</p><p>Hang Clean (Explosive movement – mid center of gravity)</p><p>Hang Snatch (Explosive movement with upper body incorporation – mid center of gravity)</p><p>Push Jerk (Explosive jump with upper body incorporation – high center of gravity)</p><p>Split Jerk (Explosive jump with upper body incorporation and unilateral foot movement – high center of gravity) Med Ball Throws (many different variations)</p><p>Auxiliary Lifts</p><p>Bicep Curls (Biceps)</p><p>Tricep Extensions/Push downs/Dips (Triceps)</p><p>Skullcrushers (Triceps)</p><p>Zottman Curls (Biceps, Triceps, Forearms)</p><p>Calf Raises (Calves)</p><p>Step-Ups (Hamstrings, glutes, quads)</p><p>Glute Ham Raises (glutes and hams)</p><p>Hyperextensions (lower back)</p><p>Good Mornings (hamstrings, glutes, lower back, core)</p><p>Lat Raises (latissimus dorsi, shoulders)</p><p>Front Raises (shoulders, core)</p><p>Resistance Band Work (shoulder mobility)</p><p>Forearm Curls (forearms, wrists)</p><p>Fly’s (scapula, chest, shoulders)</p><p>Push-Ups (chest, shoulders)</p><p>Lunges (glutes, quads, hamstrings)</p><p>Kettle Bell Swings (groin, adductors, glutes)</p><p>Adduction (adductors)</p><p>Abduction (abductors)</p><p>Shrugs (shoulders)</p><p>Neck Work (neck)</p><p>BONUS Question**</p><p>What are all the ways that you can vary a simple auxiliary lift like a step-up? Plyometrics</p><p>Box Jumps</p><p>Med Ball Throws</p><p>Jumping activities (burpees, tuck jumps, bounding, etc.)</p><p>BONUS Question**</p><p>What are all the ways you can vary a simple plyometric like a box jump?</p><p>Core and Abdominal Work</p><p>Many Variations</p><p>For us to get started: ASSIGNMENT Workout Day #1 DRAFT</p><p>1.) Choose 2-3 Main lifts</p><p>2.) Choose an active recovery exercise to go in between the main lift sets</p><p> a. Must work a different muscle group</p><p> b. Must be less resistance/workload than the main lift</p><p> c. This can be a plyometric/cardio/auxiliary/strength/stabilizing exercise </p><p>3.) Choose 3-4 Auxiliary Exercises</p><p>4.) Choose 2-4 Abdominal/Core exercises Next:</p><p>1.) Determine sets and reps/time duration of all exercises on Day 1</p><p>2.) Trade with a partner to peer edit </p>