…into deep squat. Keep back flat and chest out. Place elbows inside of knees and press out. Progress this by moving to shorter ledges and eventually to flat ground. https://www.youtube.com/watch?v=Z9_Pkdp-Xu0…
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Hinge Lift
…the top or lower it, but don’t “bounce” the weight for the next rep. See video for details. This exercise can also be completed with a sandbag or dumbbells/kettlebells. https://www.youtube.com/watch?v=BC82mCmJzMU…
Bench Dips
https://www.youtube.com/watch?v=DW754-lPvPw
Diamond Push-ups
https://www.youtube.com/watch?v=iWQwRoNeX78
3-Limb Front Bridge
https://www.youtube.com/watch?v=HW9IcQduR0s
Pinch Grip Assessment & Work
…you fail at that level, drop immediately to the next lowest level. If you fail again, drop one level again, and so on until you’ve completed all rounds. https://www.youtube.com/watch?v=X1CpteTueQY…
Double Box Single Leg Lateral Hop
For counting purposes, each time the athlete’s foot touches the ground = 1x rep. https://www.youtube.com/watch?v=ebou23Sox_o …
Weighted Situp
Hold the plate with elbows locked out, and knees bent. Force the plate the the ceiling. If it’s easy, add weight! https://www.youtube.com/watch?v=zlnBSufRW-o…
Keg/Sandbag Lift
Stand between boxes/platform and keg or sandbag. Kneel down, grab onto the keg/sandbag, and hoist it to the platform using legs/abs and arms. https://www.youtube.com/watch?v=rsS1NLHCmXg…
Sandbag Halfmoons
…grab hold, and hoist the sandbag fully overhead in an arcing or “half moon” motion, and set down on the other side of your body. Repeat the other direction. https://www.youtube.com/watch?v=kkqMTaq2H-I…