Practical Study Set

Question 1

Box Jump (No Boxes=Jump Squat)

Answer 1

Shuttle Jump
*Box Jump (No boxes=Jump Squat)
Jump Squat w/Stick
Continuous Jump Squat
Medball/Weighted Vest Jump Squat

Question 2

KB Deadlift

Answer 2

Toe Touch Progression
Hip Hinge Progression
*KB Deadlift
KB Swing

Question 3

TK Dynamic Chest Pass

Answer 3

TK Static Chest Pass
*TK Dynamic Chest Pass
Standing Chest Pass
2-point Chest Pass
Sprint Start Chest Pass

Question 4

Box Jump

Answer 4

Shuttle Jump
*Box Jump
Ladder Jump w/Stick
Hurdle Jump w/Stick
Hurdle Jump w/Mini-Bounce
Continuous Hurdle Jump

Question 5

1/2 Kneeling Side Toss

Answer 5

*1/2 Kneeling Side Toss
Standing Side Toss
Stepping Side Toss
Shuffle or Crossover Side Toss

Question 6

TK Anti-Rotation

Answer 6

*TK Anti Rotation
1/2 Kneeling Anti-Rotation
Isometric Split Squat Position Anti-Rotation
Standing Anti-Rotation
SL Anti-Rotation

Question 7

1/2 Kneeling Inline Chop/Lift

Answer 7

TK Inline Chop/Lift
*1/2 Kneeling Inline Chop/Lift
Isometric Split Squat Position Chop/Lift
Static Standing Chop/Lift
Dynamic Chop/Lift

Question 8

TK Push/Pull

Answer 8

*TK Push/Pull
1/2 Kneeling Push/Pull
Standing Push/Pull
Dynamic Push/Pull

Question 9

Straight Arm Clock Plank

Answer 9

Straight Arm Plank
*Straight Arm Clock Plank
Straight Arm Plank Tap
Straight Arm Plank Reach

Question 10

Side Plank

Answer 10

TK Side Plank
*Side Plank
FE Side Plank
Side Plank w/Abduction
Suitcase Carry

Question 11

Front Plank

Answer 11

Elbows Elevated Front Plank
*Front Plank
Feet Elevated Plank
Body Saw

Question 12

Ball Rollout

Answer 12

Front Plank
*Ball Rollout
Ring Fallout
Wheel Rollout

Question 13

Goblet Carry

Answer 13

*Goblet Carry
Farmers Carry
Suitcase Carry
Waiters Carry Bottoms Up
Overhead Carry

Question 14

Push Up

Answer 14

Straight Arm Holds
Hands Elevated Push Up
*Push Up
Feet Elevated Push Up
Weighted Push Up
Ring/Bosu Push Up

Question 15

DB Bench Press

Answer 15

*DB Bench Press
Alternating DB Bench Press
One Arm DB Bench Press

Question 16

1/2 Kneeling Inline Press

Answer 16

TK One Arm Cable Press
*1/2 Kneeling Inline Press
Isometric Split Squat Inline Press
Standing One Arm Cable Press

Question 17

1/2 Kneeling Landmine Press

Answer 17

*1/2 Kneeling Landmine Press
1/2 Kneeling Alternating KB Press
1/2 Kneeling One Arm KB Press
Standing Alternating KB Press
Standing One Arm KB Press

Question 18

1/2 Get Up w/Weight

Answer 18

1/4  Get Up
1/2 Get Up
1/2 Get Up w/Weight
3/4 Get Up w/Weight
Full Get Up w/Weight

Question 19

Ring Row

Answer 19

*Ring Row
Feet Elevated Ring Row
Weighted Vest Ring Row

Question 20

DB Row

Answer 20

Cat/Cow
Bench Straddle DB Row
*DB Row

Question 21

1/2 Kneeling Inline Row

Answer 21

TK Inline Row
*1/2 Kneeling Inline Row
Isometric Split Squat Inline Row
Standing One Arm Cable Row
Standing One Arm One Leg Row
Dynamic One Arm One Leg Row
Rotational Row

Question 22

Chin Up

Answer 22

X-Pulldown
Assisted Chin Up
*Chin Up
Weighted Chin Up

Question 23

X-Pulldown

Answer 23

*X-Pulldown
Alternating X-Pulldown
X-Pulldown w/Tricep Extension

Question 24

Split Squat

Answer 24

Assisted Split Squat
Split Squat Hold
*Split Squat
Goblet Split Squat
2 DB Split Squat

Question 25

Eccentric RFE Split Squat

Answer 25

``` Split Squat *Eccentric RFE Split Squat Goblet RFE Split Squat 2 DB RFE Split Squat U-Bar RFE Split Squat ```

Question 26

Goblet Squat to Parallel Box

Answer 26

``` Squat Correctives Heel Elevated Squat To Box Medball Reaching Squat To Box *Goblet Squat To Parallel Box 2 KB Goblet Squat To Box ```

Question 27

Medball Reaching Lateral Squat

Answer 27

BW Lateral Squat *Medball Reaching Lateral Squat 1 DB Lateral Lunge 2DB Lateral Lunge

Question 28

BW Squat Matrix

Answer 28

*BW Squat Matrix BW Lunge Matrix Medball Lunge Matrix

Question 29

Cross Reaching SLDL

Answer 29

``` Assisted SLDL *Cross Reaching SLDL Medball Reaching SLDL 1 KB/DB SLDL 2 KB/DB SLDL U-bar SLDL ```

Question 30

KB Deadlift

Answer 30

Toe Touch Progression Hip Hinge Patterning *KB Deadlift KB Swing

Question 31

2-Leg Hip Lift

Answer 31

*2-Leg Hip Lift 1-Leg Hip Lift Overhead Sandbag Hip Lift Shoulder Elevated Hip Lift

Question 32

Slider Leg Curl Eccentrics

Answer 32

``` 2-Leg Hip Lift *Slider Leg Curl Eccentrics Slider Leg Curl 1-Leg Slider Leg Curl Eccentric 1-Leg Slider Leg Curl ```

Question 33

BW Slideboard Reverse Lunge

Answer 33

``` Split Squat *BW Slideboard Reverse Lunge Goblet Slideboard Reverse Lunge 1 KB Slideboard Reverse Lunge 2 KB Slideboard Reverse Lunge 2 KB Rack Position Slideboard Reverse Lunge ```

Question 34

Front Foot Elevated BW Reverse Lunge

Answer 34

``` Split Squat BW Reverse Lunge *Front Foot Elevated BW Reverse Lunge Goblet Front Foot Elevated Reverse Lunge 2 DB Front Foot Elevated Reverse Lunge ```

Question 35

Breathe Practice

Answer 35

*Breathe Practice

Question 36

Supine Floor Slides w/Exhale

Answer 36

*Supine Floor Slides w/Exhale Seated Wall Slides Pressing Progressions

Question 37

Supine Banded Hip Flexion

Answer 37

``` *Supine Banded Hip Flexion Straight Arm Plank Slider Hip Flexion 1/2 Kneeling Hip Flexion Holds Wall Drills & Sled Push Skip & Sprint Progression ```

Question 38

Supported Leg Lower

Answer 38

*Supported Leg Lower Unsupported Leg Lower Sandbag OH Reaching Leg Lower SLDL Patterning

Question 39

All 4's Hip Extension On Elbows

Answer 39

``` *All 4's Hip Extension On Elbows All 4's Hip Extension on Hands Opposite Arm & Leg Reach 6 Point Bear Crawl Bear Crawl ```

Question 40

Ladder Drills

Answer 40

``` Shuffle Wide + Stick F/B Cross in Front F/B Cross Behind F/B In-In-Out-Out F/B Scissors R/L ```