Diagrams & Videos

Diagrams & Videos

Diagrams

AGILITY

CONDITIONING

Videos

New Videos

ACL/Corrective

Line Hops - Double
Lateral Band Walks
Single Leg Balance w Chest Pass
Single Leg Hop w/ 180 turn
Reverse Plank
Hip Lift March
Supine 90d Hip ABD
3 PT T-Spine Reach Through on Foam Roller
Crossover Heel Taps
Depth Landing
Empty Cans on Tennis Ball
Glute Activation 3-way
Hip Flexor Wall Stretch
Knee to Wall-Band
Pigeon Pose
SL 1/4 Squat on Foam
SL Hip Lift on Foam Roller

360's
Alpine Drill
Backwards L
Broken Arrow
Butterfly- One Foot
Butterfly- Two Feet
Chair Drill
Figure 8's
Four Corners- One Foot
Four Corners- Two Feet
Hourglass
Hourglass- Spin
Hourglass- Two Feet
L Drill
M Drill
Perimeter
Pro-Agility
Slalom- One Foot
Slalom- Two Feet
Star Drill

Agility Ladder

90 Degree Turn
Ankle Hops
Carioca- Hands
Hop Scotch- One Foot
Hop Scotch- Two Feet
Icky Shuffle
Icky Shuffle- Backwards
Icky Shuffle- Cross Behind
Icky Shuffle- Wide
In-In-Out-Out
In-In-Out-Out- Alternating Lateral
In-In-Out-Out - Backwards
In-In-Out-Out - Hands
In-In-Out-Out - Lateral
In-Out - Lateral
Quick Feet- One Foot In
Quick Feet- Two Feet In
Opposite Foot Bounds
Shuffle- Alternating Wide
Shuffle- Cross Over
Shuffle- Cross Over Wide Stick
Shuffle- Lateral One Foot In
Shuffle- One Foot
Shuffle- One Foot In- Lateral
Shuffle- Two Feet In- Lateral
Shuffle- Wide w/ Stick
Step Over- Forward
Step Over- Lateral

Curl to Press
Dips (Bent Knees)
Runner's Arm Swings

Core

Back Extension
Bicycle Crunch
Body Saw
Dead Bugs
Downward Dog to Spiderman
Full Jacks
Half Jacks
Hollow Body Hold
Holly Body Rock
Low Plank Reach
MB Slam
Plank
Plank - Side
Plank - Side w/ EXT ROT
Plank Jacks
Plank - High to Low
Russian Twist
Shoulder Taps
Spiderman Crunch
Suitcases
Superman

3-Pt T-Spine
3- Pt T-Spine Reach Through
3-Way Ankle Mobs
Straight Leg Hydrants
Hip Internal/External Rotation
Cat/Cow Pose
Side Plank w ABD
Side Plank w Rot

KETTLEBELL - Full Swing
KETTLEBELL - Half Swing
SNATCH - Snatch-1 Arm
CLEAN - Hang
CLEAN - Hang Pull
CLEAN - Hang Shrug
CLEAN - Power Shrug
JERK - Push Jerk
JERK - Push Press
PLYOS - Box Jump
PLYOS - Burpee
PLYOS - Burpee - 8 Count
PLYOS - Squat Jump
PLYOS - Squat Jump - Split
PLYOS - Mountain Climbers
PLYOS - Lateral Skaters
PLYOS - Tuck Jumps
PLYOS - Broad Jump

Lower Body Push

Lunges- Forward
Lunges- Reverse
Lunges - Lateral
Squat- Body Weight
Squat- Overhead
Squat- Split
Squat-RFE
Squat-1 Leg
Squat - Back
Squat- Front
Squat- Goblet
Step Up
Thruster
2 way Lunges
Crossover Lunges
Reverse Lunges
Lateral Lunges
Forward Lunges
Step Ups
Lateral Step Ups
Crossover Step Ups
Squat + Press
Split Squat + Press

Lower Body Pull

Dead lift - RDL
Dead lift - SLDL
Hamstring Curl
Russian Hamstrings
Hip Lifts
Hip Lift- Barbell
RDL + Bent Over Rows
RDL + Upright Rows

Olympic - Clean Progression

Catch Squat
Catch Clean
Clean Pull - PP1
Clean Pull - PP2
Power Clean - PP1
Power Clean - PP2
Clean - PP1
Clean - PP2
Clean Pull
Power Clean
Power Clean + Front Squat
Clean
Clean and Jerk
Split Clean

Olympic - Snatch Progression

Pressing Snatch Balance
Snatch Balance
Snatch Pull- PP1
Snatch Pull - PP2
Power Snatch - PP1
Power Snatch - PP2
Snatch - PP1
Snatch - PP2
Snatch Pull
Power Snatch
Power Snatch + OH Squat
Snatch

Olympic - Jerk Progression

Military Press
Military Press (DB)
Miltary Press (behind neck)
Push Press
Push Press (DB)
Push Press (behind neck)
Power Jerk
Power Jerk (DB)
Power Jerk (behind neck)
Split Jerk
Split Jerk (DB)
Split Jerk (behind neck)

Calf Raise
Empty Can
Grip Flicks
Hydrants
Inchworm
Negative Toe Risers (3 Positions)
Quadruped
Scap Pushups
Shoulder Series
Shoulder Int/Ext Rot
Super Ts
Wall Dorsiflexion
Y-T-W

Childs Pose
Pigeon Pose
Starter Stretch
Worlds Greatest Stretch

Upper Body Push

Bench Press
Bench Press - 1 Arm
Bench Press - Incline
Pushup
Pushup - Clap
Pushup- Downward Dog
Pushup- Hand Release
Pushups - Staggered Hand
Shoulder Press - Seated
Shoulder Press - Standing

Upper Body Pull

Chinup
Pullups
Front Raise
Lateral Raise
Row- 1 Arm
Row- Bent Over
Row- Inverted
Row- Upright
DB Rows
Face Pull
Rear Delt Raises
1/4 Squat Palof Press
Banded Push Ups
Close Grip Push Ups
High Kneeling Landmine Press
High Kneeling Palof Press
Kneeling DB Shoulder Press
Kneeling DBs Shoulder Press
Kneeling Landmine Press
Kneeling Palof Press
Plus Push Ups
Scap Push Ups
Split Squat Landmine Press
Star Push Ups