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Box Jumps – Box Jumps are a common plyometrics exercise perfectly suited to increase your strength and stamina as well as your vertical jump height. |
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Burpees – This true full-body exercise with a high energy demand, packs a whollop of a punch, and requires extreme vigilance to proper form in the face of intense resistance. |
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Front Squats – Once you have mastered the Squat, it’s time to tackle the front squat. |
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Jumping Pull Ups – Pull ups can be scaled down by jumping off a box.
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Kettlebell Swings – There are dozens of exercises in kettlebell training, but kettlebell swings are by far the most common. This exercise is a simple movement comprised of explosively opening the hip so that the velocity of the glute and hamstring contraction propels the kettlebell up to the top of its arc. |
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Overhead Press – Overhead Press is a key functional exercise used to develop strength and flexibility in the shoulders. |
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Overhead Squat – Overhead Press is a key functional exercise used to develop strength and flexibility in the shoulders. |
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Pull Ups – Pull ups are probably the most effective upper body exercise you can do as part of body weight workouts; however, most people’s technique sucks. (Kipping Pull Ups shown here) |
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Push Ups – Push ups are simply pushing the body away from an object. Although they are among the most basic of body weight exercises, they are often poorly executed due to improper body position, limited range of motion, or some other result of laziness. |
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Running Technique – Most people don’t give a second thought to running technique. They learned to do it as a kid and not much has changed since then. However, by learning to run efficiently, you can reduce your risk of overtraining or injury, while at the same time improving your speed. |
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Sit Ups – Sit ups are simple body weight exercises which consist of contracting the muscles of the abdomen and hips to take the body from a lying position to a seated one. |
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Squats – The squat trains the body to efficiently open the hip, one of the most fundamental and functional movements in athletics and life. |
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Sumo Deadlift – The Sumo Deadlift is an integral part of developing speed and power because it works the large muscles of the glutes and hamstrings. |
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Sumo Deadlift High Pull – The Sumo Deadlift High Pull or SDHP combines the two movements of the Sumo Deadlift and the High Pull to create an extremely effective full-body exercise that builds strength in both the lower and upper body. |
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Thrusters – Thrusters combine the movements of the Dumbbell Front Squat with the Overhead Press. |
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Tuck Jumps – The Tuck Jump is a foundational movement for mastering box jumps and Olympic lifts due to the quick powerful push and pull of the legs. |
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Windmills – Windmills are a great warmup exercise. Take it easy and slow. Don’t go down too far on the first few reps. |
