Super Set (Different Muscle Groups)-The lifts are performed back to back, i.e. super set
of Shoulder press and Bent Over Row, you would do a set of Shoulder Press and then
immediately do a set of Bent Over Row.
Compound Set (Same Muscle Group)- The lifts are performed back to back, i.e.
compound set of Bench Press and Clap Push-ups, you would do a set of Bench Press and
then immediately do a set of Clap Push-ups
Olympic Lifts-See Videos for all lifts-These are just queues for technique on the lifts
Full Catch Hang Clean-Start with bar just above the knee, knees bent slightly, EXPLODE
UP-straightening the hips, knees and extending the ankles, shrug the shoulders, pull the
bar up, bring the elbows around the bar. Land on the middle of the foot by stomping the
heel through the platform, while landing get the hips down as low as possible trying to
land in a 3/4 to full squat position. Finish going down to a full squat position come back
to standing upright. Reset by bringing the bar back to your thighs.
Above Knee Hang Clean-Start with the bar above your knee, EXPLODE Up
Below Knee Hang Clean-Start with the bar right below your knee
Below Knee Hang Clean W/First Pull-Start with the bar on the ground before each rep.
Pull the bar up to right below the knee, pause and then do a below knee hang clean.
Power Clean-Start with the bar on the ground each time.
Hang Clean From Blocks-Start with the bar on the blocks each time, go straight up from
the blocks.
Above Knee Snatch-Make sure that your hands are out wide enough, if you bend your
arms to 90 degrees and see where your hands are that should be where your hands are on
the bar for the snatch. Make sure to get the hips low when doing the snatch. Pull the bar
up, rotate the elbows, get the hips down like you’re sitting in a chair.
Push Press-Explode up to the toes, do not jump
Push Jerk-Jump
Split Jerk-Start with the feet slightly offset, 1 on each foot counts for 1 rep
Snatch Jerk-Same as push jerk, except hands are out wider at the same spot as your
snatch grip
Split Snatch Jerk- Same as Split jerk, except hands are out wider at the same spot as your
snatch grip
Clean Power Pull-Working on everything except the catch, Explode and get the elbows
up as high as possible
Snatch Power Pull-Same as Clean Power Pull except for your using a snatch grip
Clean Shrug-Baby jump and shrug
Dumbbell Variations of Olympic Lifts
DB Clean-1 dumbbell only, make sure to get the elbow up. i.e. 3X6=3 reps with each
arm.
DB Snatch-1 dumbbell only, make sure to bring the elbow up and then rotate it. i.e.
3X6=3 reps with each arm.
DB Push Jerk-1 dumbbell only- i.e. 3X6=3 reps with each arm.
1L DB Snatch-Same Arm, Same Leg, i.e. If the dumbbell is in your right hand you are
jumping off your right leg. i.e. 3X6=6 reps with each arm/leg combination.
1L DB Push Jerk Same Arm, Same Leg, i.e. If the dumbbell is in your right hand you are
jumping off your right leg. 3X6=6 reps with each arm/leg combination.
1L Alt. DB Snatch-Opposite Arm/Opposite Leg, i.e. If the dumbbell is in your right hand
you are jumping off your left leg. 3X6=6 reps with each arm/leg combination.
1L Alt. DB Push Jerk Snatch-Opposite Arm/Opposite Leg, i.e. If the dumbbell is in your
right hand you are jumping off your left leg. 3X6=6 reps with each arm/leg combination.
Lower Body Core Lifts
Back Squat
Front Squat
Split Squat-Make sure the legs are split enough that the front leg is at a 90 degree angle
when all the way down.
1L Squat-With Barbell, 1 foot on a bench or box
Deadlift-Make sure to keep the back straight
Lower Body Auxiliary Lifts
BB Step-up-Make sure the box is small enough so that the knee does not come higher
than the hip-1 rep on each leg=1 rep
BB Fwd Lunge-1 rep on each leg=1 rep
BB Bwd Lunge-1 rep on each leg=1 rep
BB Side Lunge-1 rep on each leg=1 rep
DB Fwd Walking Lunge-1 rep on each leg=1 rep
DB Step-up into Power-up-1 rep on each leg=1 rep
SLDL
1L SLDL-1 rep on each leg=1 rep
HS Rebound
SB HTB
Box Jumps-Jump up and step down
1L Power Up-Make sure to put all of the weight on the leg that is on the box, jump for
maximal height.
Shoulder Rehab/Prehab-See Videos as well
Scaption-Arms should go up at a 45 degree angle, thumbs are pointing up, go up to 180
degrees as long as there is no pain, if there is any pain, go to the point where there is no
pain.
Scaption With Internal Rotation- Arms should go up at a 45 degree angle, thumbs are
pointing down, go up to 90 degrees as long as there is no pain, if there is any pain do not
do this lift.
Rotation Raise-Elbow is bent at 90 degrees the entire time, start down by the hip bring
the arm up so that the upper arm is parallel with the ground and elbow is at the same
height as the shoulder.
Horizontal Abduction With External Rotation-Laying on a bench hang the arm over the
side, thumb should be point up, go up so that the arm is as close to parallel to the ground
as possible.
Internal Rotation-Elbow is bent at 90 degrees, bring the hand in towards the body
External Rotation-Elbow is bent at 90 degrees, bring the hand away from the body
90-90-90 Concentric-Elbow is at shoulder level, bent at 90 degrees with hand up, rotate
so that the arm is parallel to the ground. Make sure elbow stays back so that is even with
the shoulder the whole time.
90-90-90 Eccentric- Elbow is at shoulder level, bent at 90 degrees with arm is parallel to
the ground, rotate so that the arm is perindicular to the ground. Make sure elbow stays
back so that is even with the shoulder the whole time.
See Videos for all Upper body Lifts-for 1A Alternating and 1A lifts, it is the amount of
reps on both arms for a set. i.e. 3X12 means 12 reps with each arm for a set.
Chest and Chest Variations
Bench Press
Incline Bench
DB Chest Press
DB Incline Press
SB DB Chest Press
SB DB Incline Press
SB DB Chest Fly
SB DB Incline Fly
Pulley Chest Fly
Push-ups
Med-ball
Stability Ball
Clap
Regular
1A Alt. DB Chest Press
1A Alt. DB Incline Press
1A Alt. SB DB Chest Press
1A Alt. SB DB Incline Press
1A Alt. SB DB Chest Fly
1A Alt. SB DB Incline Fly
1A Alt. Pulley Chest Fly
1A DB Chest Press
1A DB Incline Press
1A SB DB Chest Press
1A SB DB Incline Press
1A SB DB Chest Fly
1A SB DB Incline Fly
1A Pulley Chest Fly
Back and Back Variations
Bent Over Row
BB Low Row
1A DB Bent Over Row
1A DB Bent Over Row (Standing)
Standing Cable Row
1A Standing Cable Row
Reverse Fly
1A Alt. Reverse Fly
1A Reverse Fly
Australian Pull-up
Australian Pull-up W/Fwd Grip
Pull-ups
Forward
Reverse
Neutral
Alternating
Alternating Neutral
Shoulders and Shoulder Variations
Arnold
1A Alt. Arnold
1A Arnold
Shoulder Press
DB Shoulder Press’
1A Alt. DB Shoulder Press
1A DB Shoulder Press
Upright Row
F/L Raises
1A Alt. F/L Raises
1A F/L Raises
Abs
Toe Touches
Leg Raises
Reverse Crunch
Russian Twist
Bicycles
DL V-Ups
SL V-Ups
Full Crunch
Bench Leg Raises
Bench Reverse Crunch
Bench Reverse Crunch W/Hip Up
Off Bench Side Crunch
Windshield Wipers
Mtn Climbers W/Twist
SB Tuck
SB Side To Side
SB Pike
SB Mtn Climbers W/Twist
SB Leg Raises
Hanging Knee Raises
Hanging Side Knee Raises
Hanging Leg Raises