Exercise Selection Chart 07/08

 

Upper Body Options

Horizontal Push

Horizontal Pull

Vertical Push

Vertical Pull
Bench Press
  1. DB/KB
  2. Normal Bar
  3. 2 or 3 boards
  4. Thick Bar
  5. Bench Bar

Chains
Weight releasers
Bands

 Bent Over Row
  1. Normal Bar
  2. Steel Log
  3. Thick Bar
  4. DB/KB
  5. Plate Row
 Military Press
  1. Cambered Bar
  2. Tick Bar
  3. Trap Bar
  4. Regular Bar
  5. Steel Log
  6. Jammer Press
  7. Calf Raise Machine
 Chins
  1. Weighted
  2. Wide Grip
  3. Close Grip
  4. Thick Grip
  5. Finger Grip
  6. Band
  7. Rope
  8. Towel
Incline Bench Press
  1. DB / KB
  2. Normal Bar
  3. 2 or 3 boards
  4. Thick Bar
  5. Bench Bar
  6. 15, 30, 45 Degrees

Chains
Weight releasers
Bands

 Prone Bench Row
  1. Normal Bar
  2. Thick Bar
  3. DB / KB
 DB / KB
  1. Seated
  2. Standing
  3. Alternating See Saw
 Lat Pull Down
  1. Wide Grip
  2. Close Grip
Decline Bench Press
  1. DB / KB
  2. Normal Bar
  3. 2 or 3 Boards
  4. Thick Bar
  5. Bench Bar

Chains
Weight Releasers
Band

 Hammer Low Row Over Head Presses
  1. Bradford
  2. Press behind neck
 Hammer High Row

 

 

Exercise Selection Chart 07 / 08

 

 

Horizontal Push

Horizontal Pull

Vertical Push

Vertical Pull
Floor Press
  1. DB / KB
  2. Normal Bar
  3. Thcik Bar
  4. Bench Bar
  5. Steel Log
  6. MMA Press

Chains
Weight Releasers
Bands

 DB / KB Row
  1. Supported
  2. No Support
  3. Swiss Ball
  4. MMA Alternating
  5. See Saw

 

Upright Row
  1. Normal Bar
  2. DB / KB
  3. Alternating
  4. Thcik Bar
  5. Clean Grip
  6. Close Grip
  7. EZ Bar

 

Push Ups
  1. Weighted
  2. Hindus
  3. Chain
  4. Feet Elevated
  5. Hands Elevated
  6. Swiss / Bosu Ball
 Seated Row

 

Seated Variations
  1. Seated DB / KB

Cleans

  1. Seated DB / KB

Snatch

 

Fat Man Chins
  1. Bar
  2. Chains
  3. Feet Elevated
  4. Steel Log

 

 

 


Exercise Selection Chart 07 / 08

Lower Body Options

 

Olympic

Bilateral Squat

Unilateral Squat

Hamstring / Lower Back
Power Clean – High or low Catch

  1. Block (high or low)
  2. Floor
  3. Hang
  4. 3 Position Floor, knee, thigh
  5. DBs
  6. Steel Log
  7. Band Assisted
 Back Squat
  1. Cambered
  2. Safety
  3. Regular
  4. Box ( high or low)
  5. Belt Squats
  6. Assisted

Chains
Weight releasers
Bands

 Single Leg
  1. Bulgarian (Sprinters)
  2. Cambered
  3. Safety
  4. Regular
  5. Power Sprinter
  6. Box (high or low)
  7. Belt Squats

Chains
Weight releasers
Bands

 Dead Lift
  1. Trap Bar
  2. Gorilla Grip
  3. Regular
  4. Thick Bar
  5. Dumbbells
  6. Rack Deadlifts
  7. Rubber Square
  8. Standing
  9. Rubber Square Bar
  10. Platform + Band
  11. Assisted
  12. Single Leg
Power Snatch – High or low Catch

  1. Block (high or low)
  2. Floor
  3. Hang
  4. 3 Position Floor, Knee, Thigh
  5. DBs
  6. Clean Grip
 Front Squat
  1. Regular
  2. Harness
 Step Ups
  1. Camered
  2. Safety
  3. Regular
  4. DB / KB
 Glut Ham Raise
  1. Weighted
  2. Bands
  3. Single Leg
  4. Eccentrics

 

Clean Pulls – High or Low

  1. Block (high or low)
  2. Floor
  3. Hang
  4. 3 Position Floor, Knee, Thigh
  5. DBs
 Kneeling Squat

 

 Lunge
  1. Static
  2. Dynamic
  3. Reverse
  4. Walking
  5. Cambered
  6. Safety
  7. Regular
  8. DB / KB
 Good Morning
  1. Regular Bar
  2. Safety
  3. Cambered
  4. Combo

 


 

Exercise Selection Chart 07 / 08

 

 

Snatch Pulls – High or Low
  1. Block (high or low)
  2. Floor
  3. Hang
  4. 3 Position Floor, Knee, Thigh
  5. DBs
 Zercher Lift & Squat
  1. Regular
  2. Thick Bar

 

Romanian Dead Lift
  1. Regular
  2. Trap Bar
  3. Single Leg
  4. DB / KB

 

 

 

Reverse Hyper

 

 

 

Back Extension

  1. Single Leg
  2. 45 Degree
  3. Regular
  4. Weighted
  5. Swiss Ball

Exercise Selection Chart 07 / 08

 

Power Options

Olympic / Pull Option

Squat / Jump Option

Push Option
Power Clean – High or Low Catch
  1. Block (high or low)
  2. Floor
  3. Hang
  4. 3 position floor
  5. Knee, Thigh
  6. DBs
  7. Steel Log
  8. Band Assisted
 Squats

  1. Assisted squats with bands

Chains
Weight Releasers
Bands

 Overhead Jerks

  1. Bar
  2. Thick Bar
  3. Steel Log
Push Press
  1. Bar
  2. Thick Bar
  3. Steel Log
Power Snatch – High or Low Catch
  1. Block (high or low)
  2. Floor
  3. Hang
  4. 3 position Floor, Knee, Thigh
  5. DBs
  6. Clean Grip
 ¼ Explosive Squats

 Hammer Jammer

  1. Two Arm
  2. Single Arm
  3. Rotational
Clean Pulls – High or Low
  1. Block (high or low)
  2. Floor
  3. Hang
  4. 3 position Floor, Knee, Thigh
  5. DBs

 

 

 Jump Squats

 Bench Press with:

  1. Bands
  2. Chains
  3. Weight
  4. Release
  5. 2/3 Board

Exercise Selection Chart 07 / 08

 

Power Options

Olympic / Pull Option

Squat / Jump Option

Push Option

Snatch Pulls – High or low

  1. Block (high or low)
  2. Floor
  3. Hang
  4. 3 Position Floor, Knee, Thigh
  5. DBs

Plyometric Jumps Options

  1. Knees to feet
  2. Seated box jumps
  3. Band jumps
  4. Box jumps
  5. Depth Jumps
  6. Broad Jumps
  7. Band Broad Jumps
  8. Hurdle Jumps
  9. Single Leg

Hammer Push / Pull

Power Tackler

Wall Sprints with Bands

 

 

Strongman Options

 

Pull

Push

Walk

Anchor Chain Drag
Stone Clean
Prowler Pull
Keg Clean
Stone Lift onto Barrel
Tyre Flip
Hand Over Hand Pull

One Man Scrum
Prowler (high / Low)
Mauling Sled
Sled Press
Viking Press
Stone Press

Framer’s Walk
Conan’s Wheel
Yolk
Stone
Sled
Keg Walk
Wheel Barrow