Compound Movements

Squat Variations:

 

        Box Squat

 

        Low Box Squat

       

        Low Box Squat (Safety Squat Bar)

 

        Speed Squat

 

        Speed Squat (Safety Squat Bar)

 

        Speed Squat (Safety Squat Bar and Chains)

 

        Zercher Front Squat

 

        Overhead Squat

 

 

Bench Variations:

 

        Bench Press: How To…

 

3 Board Press

 

Shirted 3 Board Press

 

Close Grip 3 Board Press

 

Decline Bench Press

 

Wide Reverse Grip Pin Press

 

Speed Bench With Chains

 

Speed Bench With Bands

 

Reverse Band Press

 

Reverse Band Close Grip 2 Board Press

 

 

 

Deadlift Variations:

 

        Dimel Deadlifts

 

        Zercher Deadlift

 

        Reverse Band Deadlift

 

        Speed Deadlift

 

       

Good Morning Variations:

Bent Leg/Bent Over GM

Straight Legs/Bent Over GM

Straight Legs/Arched Back GM

Bent Leg/Arched Back GM

Combo Squat/GM

Seated GM

 

Arched Back/Safety Squat Bar

Bent Over/Safety Squat Bar

36" Chain Suspended Bent Over GM

44" Chain Suspended Arched Back GM

 

*Note:  Any time we mention using a "power" stance, this refers to an extra wide (or competition) stance.

 

Upper Body Accessory Work

Tricep:

JM Press

Elbows Out Extension

Rolling Extension

Band Pushdown (Tricep)

Tricep Kickback

Tricep Push-Up

Band Tricep Push-Up

Rope Push-Down

 

Lats:

Band Pull-Down (Lats)

Barbell Row

Close Grip/Reverse Grip Lat Pull-Down

Wide Grip Lat Pull-Down

Close Grip/Reverse Grip Pull-Up

T-Bar Row

Wide Grip Pull-Up

 

Traps:

Barbell Shrug

Power Shrug

Standing Reverse Crunch (Safety Squat Bar)

Unilateral DB Row

Chest Supported DB Row

Kelso Shrug (Any Shrug Done on a Plane Other Than Upright)

Kelso Shrug (Pulley)

Face Pull

T-Bar Row

Delts:

DB Press (Stability Ball)

Seated Power Clean

Hang Snatch

Push Press

Hang Snatch into Push Press

Delta-Delta (Triple-Set)

 

Lower Body & Core Accessory Work

Abdominals:

Overhead Abdominal Crunch (Stability Ball/Medicine Ball)

Abdominal Work on the Glute/Ham/Calf Raise

Standing Abdominal Pull-Down

Leaning Abdominal Pull-Down

Standing Reverse Crunch(Safety Squat Bar)

Spread-Eagle Sit-Up

 

Lower Back/Erectors:

Reverse Hyperextension

Reverse Hyper (Stability Ball)

Pull-Through (Back)

Swing Through

 

Glutes/Hips:

Belt Squat

Dimel Deadlift

Kneeling Power Squat

Kneeling Squat

Kneeling Squat (Safety Squat Bar)

ATF Hip Thrust (Pulley)

 

Hamstrings:

Pull-Through (Hamstrings)

Glute/Ham/Calf Raise - Machine

Hamstring Curl (Stability Ball)

Romanian Deadlift

Straight Leg Deadlift

Other:

        Glute/Ham Triple Sets (Hamstrings/Glutes/Erectors/Abs)

        Dumbbell Swing Throughs (Hips/Glutes/Erectors)