Power Forward
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Core
20-50-10
Alternate Crunch
Band Rotations
Basket Hang Plate Holds
Basket Hang Rotations
Basket Hang Windshield Wipers
Basket Hangs
Cable Rotations
Canoe Holds
DB Renegades
DB Side Bends
DB Slow Sit Up
DB Walking Swings (Front to Back)
DB Walking Swings (Side to Side)
DB Windmills
Deadbugs
Front Pillar Holds
MB 1-2-3 Toss
MB Basket Hangs
MB Routine
Pall off Press
PB Circles
PB Cruch
PB Jack Knife (Feet on PB)
PB Jack Knife (Hands on PB)
PB Leg Bridge
PB Press Outs
PB Reverse Crunch
PB Russian Twist
PB Tables
PB Toe Touches
Pillar Jack Knife
Pillar Rotations
Pillar Side Bends
Plate Blasts
Plate Crunch
Plate Rotations
Plate Stamps
Plate Trunk Twist
Push Up Hand Touches
Push Up Shoulder Touches
Side Pillar Holds
Straight Leg Basket Hangs
Supine Crunch
Towel Slides
Walking Plate Twist
Weighted Toe Touches


Jump Mechanics
1 Leg Hurdle Hops (Front to Back)
1 Leg Hurdle Hops (Side to Side)
3 Broad Jumps to Vertical Jump
180 Jumps
Angle Jumps
Broad Jumps
Hurdle Hops (Front to Back)
Hurdle Hops (Side to Side)
Tuck Jumps
Wall Jumps

Olympic Lifts
1 Arm DB Push Jerk
1 Arm DB Push Press
1 Arm DB Split Jerk
Clean Pull from Floor
DB 1 Arm Hang Snatch
DB Push Jerk
DB Push Press
DB Split Jerk
Hang Cleans
Hang Snatch
Hang Snatch Pulls
Power Cleans
Power Snatch
Push Jerk
Push Press
Rack Cleans
Rack Pulls
Snatch Balance
Snatch Squats
Split Jerk
Squat Cleans
Trap Cleans

 

 

 

Lower Body Prehab
Ankle Reach Series
 Band Ankle
Band TKE
Heel Touches
Platform Ankle

Upper Body Prehab
5 Way Band Shoulder
ABC Shoulder
Cuban Press
Pinch Row Rotate
Scap Pull Ups
Super 8
Y-T-W-L

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 Lower Body
1 Leg Bench Squat
1 Leg DB RDL
2 Way Glute Ham Raise
3 Way Calf Raise
Band Goodmornings
Barbell Lateral Lunge
Barbell Open Lunge
Barbell Goodmornings
BB Lunges
BB One Leg Squat
BB Reverse Lunge
BB Split Squat
Bench Hip Ups
Calf Raise
Clean Deadlift
DB 3 Way Lunge
DB Front Squat
DB Lunges
DB One Leg Squat
DB Open Lunge
DB Reverse Lunge
DB Split Squat
DB Squat
DB Walking Lunges
Front Squat
Glute Ham Raise
Goblet Squats
Hyperextension Holds
Hyperextensions
Leg Press
Lunge Matrix
Partner Glute Ham Raise
Partner Hamstring Curls
Pause Squats
PB Leg Curls
PB Wall Squats
Pistol Squats
Plate Squat
RDL
Reverse Hyper Holds
Reverse Hypers
Snatch Squat
Squat
Sumo Deadlift
Towel Hamstring Curls
Towel Reverse Lunge
Triple Threat
XP Squats

Warm Ups
1 Leg Hip Ups
2 Leg Hip Ups
Backwards Run
Carioca
Clam Series (Internal and External Rotation)
Clam Series (Open and Close)
Clam Series (Windmills)
Clam Series (Opposite Arm Reach)
Crossover Skip
Crossovers
Drop Lunge to Lateral Lunge
Drop Skip
Fire Hydrant (Forward)
Fire Hydrant (Reverse)
Flutters
Foot Slaps
Forward and Reverse Lunge
Hip Abbduction
Hip External Rotations
Lying Leg Swings
MB Warm Up
Scorpions
Seated Twists
Short Skip High Knee
Shuffle to Lateral Lunge
Shuffle with Arm Swing
Skipping Arm Swings Front and Back
Skipping Leg Swings
Spiderman
Spiderman With Extension
Spiderman with Rotation
Spinal Rotation
Walking Leg Swings

Upper Body
1 Arm Band Tricep Pushdown
1 Arm Bench DB Rows
1 Arm DB Bench Press
1 Arm DB Bent Over Row
1 Arm DB Tricep Extension
3 Way Shrugs
Arnold Press
Band 2-Way Pull Apart
Band Bench Press
Band Curls
Band Rear Raise
Band Scap Retraction Pulls
Band Scap Series
Band Stabilization Bench Press
Band Tricep Pushdowns
Barbell 21 Curls
Barbell Wrist Curls
Bar Lateral Raise
Bench Press
Bent Arm Lateral Raise
Bent Over Rows
Board Bench Press
Chin Ups
Close Grip Bench Press
Close Grip Incline Press
DB Alternate Bench Press
DB Alternate Incline Press
DB Band Bench Press
DB Band Incline Press
DB Bench Press
DB Bench Press (Neutral Grip)
DB Bent Over Rows
DB Bicep Curls
DB Flies
DB Floor Military Press
DB Floor Press
DB Floor Raise
DB Hammer Curls
DB Incline Press
DB Incline Press (Neutral Grip)
DB Lateral Raise
DB Military Press
DB Rear Raise
DB Shrugs
DB Tricep Extension and Press
DB Tricep Extensions
DB Tricep Pushups
DB Wrist Rotations and Rockers
Dips
Elevated Rows
Floor Press
Incline Press
Lat Pulldowns
Neutral Grip Pull Ups
Plate Circuit
Plate Flips
Plate Grip Holds
Plate Push Ups
Plate Walkover Push Ups
Pull Ups
Rack Press
Reverse Bar Curls
Reverse Grip Bench Press
Reverse Grip Lat Pulldowns
Rope Cable Curls
Rope Face Pulls
Rotational Push Ups
Shoulder Combo
Shoulder Matrix
Shrugs
Squating Plate Raise Holds
SS 1-Arm Bar Press
Standing Plate Raise Holds
Straight Bar Curls
Triangle Pushups
Tricep Extension and Press
Tricep Extensions
Tricep Pushdowns
Upright Row
Wide Grip Lat Pulldowns
Zotman Curls

Speed & Agility

Borkowski Drills
Back Pedal Sprint
Shuffle Sprint
Sprint 360
Sprint All
Sprint Hop Step

Eagle Agilities
Backpedal to Sprint
Figure 8
Inverted Triangle (Left)
Inverted Triangle (Right)
Inverted Triangle Stick (Left)
Inverted Triangle Stick (Right)
L Drill (Left)
L Drill (Right)
Shuffle Sprint
T Drill Shuffle (Left)
T Drill Shuffle (Right)

Plant & Cut Mechanics
Plant & Angle Run (Left)
Plant & Angle Run (Right)
Plant & Open Run (Left)
Plant & Open Run (Right)
Plant & Open Shuffle (Left)
Plant & Open Shuffle (Right)
Plant & Run (Left)
Plant & Run (Right)
Plant & Shuffle (Left)
Plant & Shuffle (Right)
Plant & Stick

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 


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