A
Armadillo Drill
ATY with plates
B
Bar Hang & Plate Pinch Combo
Burpee to Plate
Banded Tricep Exercise
Band Resisted Planks
Band Pulls to Toes
Barbell Bent Over Rows
Barbell Complex
Banded Peck Stretch
Banded Lat Stretch
Bulgarian Split Squat
Banded Front Rack Stretch
Band Assisted Push-ups
Butcher Block Stretch
Banded Arm Swings
Bottom of Dip hold
Banded Hamstring stretch
Banded Good mornings
Band pull aparts
Barbell calf smash
Banded shoulder stretch
Boot Strappers
Beat Swings
Band “Sling Shot” Push-ups
Burpee Pull-up
Burgener Warm up
BEAR CRAWL
Barbell Quad Roll
C
Crab Walk
Couch Stretch
Clap Jack
Calf Stretch
CHEST TO RINGS HOLD
CLEAN GRIP SOTTS PRESS
D
Deficit Strict HSPU
DB Death March
DYNAMIC MOBILITY SET 2
Dumbbell Row one arm
Dragon Flags
Deficit Deadlift
Dead Bug
DOUBLE KB FRONT SQUAT
DEEP SQUAT HOLD
DB Z-Press
E
F
FAST HSPU PROGRESSION
Farmer KB carry & Front Rack KB carry
Front Rack Reverse Lunges
G
Glute Ham Raise & Variation
H
Hand over Hand Rope sled pull
HSPU Negative
Hollow Hold
Heels Over KB Drills
Handstand Plate Block Drill
Heel Toe Hamstring Stretch
Handstand Walk Scale Tall Crawl
Handstand Plate step-ups
Hip Stretch 3 Way
Hands on Box shoulder stretch
Handstand push-up Scaling options
Handstand Hold (1 foot off/Waking feet/Tapping feet)
Handstand Hold (Back on wall, Feet off wall)
Handstand Hold facing wall
Hollow Hold on bar
Half Turkish get-ups
Headstand (knees on elbows)
Handstand Push up Progession-Freestanding
HANGING SCAP RETRACTIONS WITH PAUSE
HANGING ON BAR PARTNER SHOULDER STRETCH
Handstand Push up Scaling Options
Hollow Y-Out Drill Low Rings
I
Inch Worm with Push-up
Inch Worm
INCLINE HANDSTAND POSITION DRILL
J
Jump Rope/Singles (5 in place, 5 forward)
Jump Rope Jog
Jumping Ring Dips
Junkyard Dog Jumps
Just the Tips: Ring Dips
Jumping Ring Muscle-up
K
KB Overhead Walk, Single Arm
Kneeling Muscle-up transitions
KIPPING PULL-UP PROGRESSION
KB SWING COMPLEX 1
Kneeling Forearm stretch
KB Farmers Hold
Kip swings
Kipping Dip Drill 1
KB Calf Smash
L
L sit + Tuck L sit
Lat Push Down
Lateral Lunges
L-Sit Hang (scale to Tuck sit)
Low Ring transition
Lat Roll
Long Lunge Step
L-sit Flutter kicks
Lying Dynamic Hamstring Stretch
Lying KB Toe Touch
Log Roll Drills
M
Man Makers
Muscle up scales
Muscle up Feet on bench
Muscle up Jumping
Mt Climbers with feet outside hands
Muscle-Up Scales (#1 Band Assisted #2 Band Assisted #3 Jumping)
Med Ball Seated tuck to pass (partner)
N
Negative Pull-ups on box
O
“ODD SQUAT” SERIES
Oblique Side Bends
P
Partner Med Ball Sit-up
PLANK HOLD KNEES TO ELBOWS
Plate Step Up Plank Position
Push-ups to Plate
Pike Stretch to Pike Compression
Plate Standard Push-ups
Planked Wallpress
Pike push-ups & Pike shoulder taps
Pull to Sternum Drills
Partner Plank Jump overs
PULL-UP NEGATIVE
Pike Walk Around Box
Pike HSPU on Box
Pike Walk up on Box
Q
R
Ring support hold
Roll over V-sit
Rope Climb Scales
Ring Push-ups
3 position Ring Push-up support
Running Drill Warm up
Rear Raise
ROMANIAN DEADLIFT
S
Superman on Floor
Squat Thrust Burpee
Seated Band PVC Row
Straddle Stretch
Single Leg GHD Hip Extension
Supine Ring Row
Single arm high plank
Straight Leg Toes to KB
Straight Leg Sit-ups
Scap Pull-ups
Straight arm press downs on bar
Spiderman Walk
Side plank
Sprinter Hamstring stretch
Straight arm plank
Single Leg DB deadlifts
Superman Hold on bar
Seated Tuck on Box
Shoot throughs with push-ups & dips
Strict Ring dips with turnout
Standing pigeon stretch
Squat Thrust Burpee
Sit & Reach + Heel taps
Squat Therapy
SHOULDER PREP WARM UP
Swings on Rings
Slider Hamstring Curls
Sumo Deadlift
SUPINE BARBELL ROW
T
Tabata Jump Rope Warm up
Toes to bar (3 positions with a partner)
Toes to bar (Strict with partner)
Toes to bar strict
Toes over PVC
Toes to barbell
Turkish get ups
Three Way Raise
Toe touch crunch
Toes to Bar Skills
THREE WAY RAISE
Toes to bar drill
TOY SOLDIER
U
Upper back roll
V
W
Weighted Pull-ups
WAITERS WALK AND FARMERS CARRY COMBO
Wall Walk to Plank
Weighted Sit-up
Wall Walk Scales (Wall Walk Plank, Feet on box, Knees on box)
WALL FACING TUCK HANDSTAND HOLD
Wall Walk to Plank
Wall Facing Strict HSPU
Windmill
X
Y
Z
ZERCHER CARRY KB