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

Agility

  • 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

Auxillary

  • 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

Corrective

  • 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

Explosive

  • 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)

Prehab

  • 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

Stretches

  • 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