Quad

 Dominant Hip  Dominant Split-­‐Stance

Quadruped  Rocking Deadlift  Patterning  with  Band Half-­‐Kneeling  Chop/Lift
Plate/Reaching  Squat Kettlebell  Deadlift Low  Cable  Split-­‐Squat
Goblet  Squat Trap  Bar  Deadlift Split-­‐Squat   Rear  Foot  Elevated  Split-­‐Squat
Goblet  Squat  w/Heartbeat Sumo  Deadlift DB  Split-­‐Squat DB  Bulgarian/RFE  Split-­‐Squat
2-­‐KB  Front  Squat Conventional  Deadlift 2-­‐KB  Split-­‐Squat 2-­‐KB  Bulgarian/RFE  Split-­‐Squat
Safety  Bar  Front  Squat Reverse  Lunge
Barbell  Front  Squat 2-­‐KB  Reverse  Lunge
Safety  Bar  Back  Squat Forward  Lunge  Variations
Back  Squat

Single-­‐Leg  (Quad  Dominant) Single-­‐Leg  (Hip  Dominant) Integrated  Knee  Flexion Combo/Total  Body
Step-­‐up  Chop/Lift Single-­‐Leg  RDL Ball  Leg  Curl Front  Squat  to  Push  Press
Low  Box  Step-­‐ups Landmine  Single-­‐Leg  RDL 2/1  Ball  Leg  Curl RDL  to  Bent-­‐Over  Row
Step-­‐ups Contralateral  Single-­‐Leg  RDL UST  Leg  Curls Clean  to  Front  Squat
2-­‐KB  Step-­‐ups 2-­‐DB  Single-­‐Leg  RDL ValSlide  Leg  Curls
Sprinter  Step-­‐ups Glute-­‐Ham  Raise  ISO
2-­‐KB  Sprinter  Step-­‐ups Glute-­‐Ham  Raise  Negative
Sprinter  Step-­‐ups  with  Overhead  Press Glute-­‐Ham  Raise
Single-­‐Leg  Squat  to  Box
Single-­‐Leg  Squat  off  Box

Lower  Body  Progressions  and  Regressions

 Horizontal  Row Horizontal  Reach
Half-­‐Kneeling  Cable  Row Front  Plank
3-­‐Point  DB  Rows Birddog
Stability Strength Half-­‐Kneeling  Cable  Press
Inverted  Rows  -­‐  Knees  Bent Chest  Supported  Rows Incline  Push-­‐up
Inverted  Rows  -­‐  Knees  Straight Low  Cable  Rows Push-­‐up  ISO
Inverted  Rows  -­‐  Feet  Elevated Chain  Push-­‐ups Push-­‐ups
Renegade  Rows Band  Push-­‐ups Stability Strength
Push-­‐up  to  Single-­‐Arm  Support Feet  Elevated  Push-­‐ups
Med  Ball  Push-­‐ups X-­‐Vest  Push-­‐ups
UST  Push-­‐ups Chain  Push-­‐ups
Band  Push-­‐ups

Vertical  Reach Vertical  Row Landmine Bench  Press

3-­‐Month  PNF 3-­‐Month  KB  Pullover Tall-­‐Kneeling  Landmine Single-­‐Arm  DB  Bench
Birddog  with  Reach Half-­‐Kneeling  Lat  Pulldown Half-­‐Kneeling  Landmine Alternating  DB  Bench
Tall-­‐Kneeling  Landmine Tall-­‐Kneeling  Lat  Pulldown Landmine  Press DB  Bench  Press
Half-­‐Kneeling  Landmine Chin-­‐up  ISO Landmine  Push  Press Incline  DB  Bench  Press
Scapular  Plane  DB/KB  Press Chin-­‐up  Negatives Barbell  Floor  Press/Board  Press
Single-­‐Arm  DB/KB  Press Band-­‐Assisted  Chin-­‐ups Barbell  Bench  Press
Barbell  Overhead  Press Chin-­‐ups Barbell  Incline  Bench  Press
Push  Press Weighted  Chin-­‐ups
Jerk Pull-­‐ups

Shoulder  Stability
Arm  Bar  Progression Face  Pull  Progression
Arm  Bar  with  Opposite  Hip  Flexion Face  Pulls
Arm  Bar  with  Straight  Leg  Raise Single-­‐Arm  Face  Pulls Upper  Body  Progressions  and  Regressions
Arm  Bar 2-­‐Rope  Face  Pulls
Anti-­‐Extension  (Prone) Anti-­‐Extension  (Supine) Anti-­‐Lateral  Flexion Anti-­‐Rotation
Birddog 3-­‐month  Breathing Side  Plank  on  Wall Half-­‐Kneeling  Pallof  Press  ISO
Plank  on  Knees Core  Engaged  Dead  Bug Side  Plank  on  Knees Tall-­‐Kneeling  Pallof  Press  ISO
Plank Reaching  Dead  Bug Side  Plank Pallof  Press  ISO
Feet  Elevated  Plank Wall  Press  Abs Feet  Elevated  Side  Plank Low  Cable  Pallof  Press  ISO
The  Bear Dead  Bug Suitcase  Deadlift Pallof  Press  ISO  with  Side  Step
Ab  Wheel  Rollout Core  Engaged  Leg  Lowering Suitcase  Carry
Ab  Wheel  Rollout  ISO Wall  Press  Leg  Lowering Kettlebell  Windmill
UST  Fallouts Leg  Lowering

Core  Training  Progressions  and  Regressions