EXERCISE MATRIX Maximal Strength Exercises Total Body Lower Body Upper Body Keep < 3 reps per round Keep ≤ 5 reps per round Keep ≤ 5 reps per round Deadlift Variation Squats Presses ● Conventional ● Back Squat ● Bench Press ● Sumo ● Front Squat ● Push Press ● High Hip ● Box Squat ● Military Press (Barbell or ● Snatch Grip ● Overhead Squat Dumbbell) Clean Hinges Pulls ● Full Clean ● RDL ● Barbell Row ● Power Clean ● Hip Bridge ● Dumbbell row ● Muscle Clean ● Weighted Pull-up ● Hang Power Clean ● Heavy Lat Pulldown ● Hang Muscle Clean ● Clean Pull ● Power Jerk ● Split Jerk Snatch ● Full Snatch ● Power Snatch ● Muscle Snatch ● Hang Power Snatch ● Hang Muscle Snatch ● Snatch Pull Hypertrophy + Muscular Endurance Exercises Upper Body - Chest Upper Body - Back Upper Body - Shoulders Presses Horizontal Pulls Presses ● Bench Press (Barbell or ● Bent Over Row ● Arnold Press DB) ● Seated Cable Pull ● Bench Walk-up ● Incline Press (Barbell or ● T-Bar Row ● Military Press (Barbell or DB) ● Landmine Row DB) ● Alternating DB Bench ● Single Arm Row ● Kneeling Single Arm Press Press ● Renegade Row ● Push Press (DB or KB) ● KB / DB Floor Press ● DB Row ● Seated Military Press ● Dips ● Horizontal Pull up (Barbell or DB) ● Push-ups ● Sandbag push press ● T Push-up ● Diamond Push-up Vertical Pulls ● Hand Release Push Up ● Lat Pull-down Isolation ● Plyo-Push up ● Pullovers ● Lateral Raise ● Push up Circles ● Pull-up ● Frontal Raise ● Push Pulls ● Chin-up ● Reverse Flyes ● Tarzan Pull-up ● Shoulder 21 Isolation ● Alt Grip Pull Up ● Dumbbell Flys ● Band Assisted Pull up Traps ● Cable Flys ● Wide Grip Pull ups ● Shrugs ● Cable Crossover ● Rope Climb ● Upright Row COPYRIGHT ATOMIC ATHLETE INC. 2019 EXERCISE MATRIX Lower Body Lower Body Upper Body - Arms Squats Hinges Biceps ● Back Squat (High or Low ● Single Leg Deadlift ● Curl (Barbell or DB) Bar) ● RDL (Barbell, KB, or DB) ● Arnold Curls ● Front Squat ● Poor Man’s Leg Curls ● Preacher Curls ● Double KB Front Squat ● Hamstring Hell ● Cable Curls ● Rick Sanchez ● Nordic Hamstrings ● Concentration Curls ● Goblet Squat ● Reverse Hyper ● Bicep 21’s ● Jump squat ● Swings (KB / DB) ● Hammer Curl ● Overhead Squat ● Lunge Hinge ● Curl to press ● Sandbag Front Squat ● Bulgarian Split Squat ● Slayer Squats ● Hip Bridge Triceps ● 1 + ¼ squat ● Good Morning ● Tricep Kickbacks ● Squat ● Russian Hammer ● Cable Pressdowns ● Overhead Tricep Extension Lunges ● Skull Crushers ● Jump Lunge ● Skull Crushers 21 ● Squat lunge lunge ● Close Grip Bench Press ● Split Squat (Barbell, KB, or ● Bench Dips DB) ● Lunge (Barbell, KB, DB, SB) Grip ● Walking Lunge (Barbell, ● Farmers Carry KB, DB, SB) ● Single arm farmer carry ● Overhead Plate Lunge ● Forearm Curl ● Forearm Extension Complexes and Followers Complexes Power + Agility Lower Body Jumps ● Leg Blaster ● Box Jump ● Mastodon Complex ● Broad Jump ● Rhino Complex ● Forward jump and spin ● Jump over obstacle Upper Body ● Star burst ● Cobra Complex ● Ice skaters ● Gorilla Complex ● Push Pull - Upper Body Throws ● Chest toss Total Body ● Ball Slam ● Barbell Complex ● Overhead toss ● Dumbbell Complex ● Plyo Push-up ● Kettlebell Complex Power ● Sled Push Agility ● Suicide Sprint COPYRIGHT ATOMIC ATHLETE INC. 2019 EXERCISE MATRIX Core Exercises Rotation / Anti-rotation Isometric Flexion Bicycle Crunch Plank Toe Touch Seated Russian Twist Side Plank Toes to Sky Standing Russian Twist Plank Walk-up Atomic Abs Cauldron Flutter Kicks Knee Tuck Band Press Outs (Kneeling / Hello Dolly Toes to Bar / Ankles to Bar Standing) Overhead Plate Carry Reverse Curl up Lateral Swing Overhead Carry (DB / KB) Sit-up EO Strict Renegade Row Weighted sit-up EO alternative Boat Pose Single arm sit-up Cauldron Side Bridge Atomic Core Circuit- Core Kneeling Half Moon Hollow Rock and Hollow Hold Kneeling Slasher Face Down Back Extension Slasher Single arm overhead carry Russian Triangle Work Capacity Exercises Total Body Single Modes Upper / Lower / Core SBGU SMOC Exercises can be pulled from all of SBGU: MOBILITY Running the strength categories. We suggest Burpee Assault Bike not using isometric core exercises, Sandbag Burpee Cycling arm exercises or total body Swing Step-ups (weighted and neuromuscular exercises. One Arm Swing unweighted) Man Maker Lateral Step-up Kettlebell Snatch Rower Curtis P Ski Erg KB Curtis P Shadow Boxing Sled Push Light Rolling - BJJ Mr. Spectacular Skipping Rope KB Clean + Press (single or double) Rucking Thruster Swimming Bear Crawl Mountain Climber DB Crawl Jumping Jack Ball Slam Monkey Walk Wall Ball Deck Squat Hippity Hop SB Clean and Squat KB Double Eagle Bodyweight Get-up Shuttle Sprints Suicide Sprints Duck walk Lateral Ball toss Overhead throw COPYRIGHT ATOMIC ATHLETE INC. 2019 EXERCISE MATRIX Resilience Mobility Soft Tissue Stabilizer Strength Stretches Teacup Peanut Glute Leg Lift Couch Shoulder Dislocates Glute Ball Thumbs up Reverse Flyes Cossack Hydrants Pec Ball Y+L Facedown Pec Band Walk Calf Smash Atlas Shoulder Complex Flatback Ragdoll Lunging Dislocates Quads Jane Fonda Complex Hero Mantis IT Band Ultimate Shoulder Shoulder Jackknife Adductor Instep Shoulder Thread Armpit Ball Instep + Quad Foam Roll Shoulder Thread Soleus Squat Cactus Infraspinatus Ball Prisoner Stretch Rag doll Scorpion Stretch Cat/ Cow Stretch Lateral Lunge Lat + Pec Pigeon Elevated Pigeon 3rd World Stretch 3rd World Rack Stretch Couch Stretch Table Top w/ Reverse Hands Brettzel Child pose Ultimate shoulder stretch Founder Butterfly stretch Cobra stretch Ragdoll Supine hip stretch COPYRIGHT ATOMIC ATHLETE INC. 2019.