Practical Study Set Flashcards
Box Jump (No Boxes=Jump Squat)
Shuttle Jump *Box Jump (No boxes=Jump Squat) Jump Squat w/Stick Continuous Jump Squat Medball/Weighted Vest Jump Squat
KB Deadlift
Toe Touch Progression
Hip Hinge Progression
*KB Deadlift
KB Swing
TK Dynamic Chest Pass
TK Static Chest Pass *TK Dynamic Chest Pass Standing Chest Pass 2-point Chest Pass Sprint Start Chest Pass
Box Jump
Shuttle Jump *Box Jump Ladder Jump w/Stick Hurdle Jump w/Stick Hurdle Jump w/Mini-Bounce Continuous Hurdle Jump
1/2 Kneeling Side Toss
*1/2 Kneeling Side Toss
Standing Side Toss
Stepping Side Toss
Shuffle or Crossover Side Toss
TK Anti-Rotation
*TK Anti Rotation 1/2 Kneeling Anti-Rotation Isometric Split Squat Position Anti-Rotation Standing Anti-Rotation SL Anti-Rotation
1/2 Kneeling Inline Chop/Lift
TK Inline Chop/Lift *1/2 Kneeling Inline Chop/Lift Isometric Split Squat Position Chop/Lift Static Standing Chop/Lift Dynamic Chop/Lift
TK Push/Pull
*TK Push/Pull
1/2 Kneeling Push/Pull
Standing Push/Pull
Dynamic Push/Pull
Straight Arm Clock Plank
Straight Arm Plank
*Straight Arm Clock Plank
Straight Arm Plank Tap
Straight Arm Plank Reach
Side Plank
TK Side Plank *Side Plank FE Side Plank Side Plank w/Abduction Suitcase Carry
Front Plank
Elbows Elevated Front Plank
*Front Plank
Feet Elevated Plank
Body Saw
Ball Rollout
Front Plank
*Ball Rollout
Ring Fallout
Wheel Rollout
Goblet Carry
*Goblet Carry Farmers Carry Suitcase Carry Waiters Carry Bottoms Up Overhead Carry
Push Up
Straight Arm Holds Hands Elevated Push Up *Push Up Feet Elevated Push Up Weighted Push Up Ring/Bosu Push Up
DB Bench Press
*DB Bench Press
Alternating DB Bench Press
One Arm DB Bench Press
1/2 Kneeling Inline Press
TK One Arm Cable Press
*1/2 Kneeling Inline Press
Isometric Split Squat Inline Press
Standing One Arm Cable Press
1/2 Kneeling Landmine Press
*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
1/2 Get Up w/Weight
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
Ring Row
*Ring Row
Feet Elevated Ring Row
Weighted Vest Ring Row
DB Row
Cat/Cow
Bench Straddle DB Row
*DB Row
1/2 Kneeling Inline Row
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
Chin Up
X-Pulldown
Assisted Chin Up
*Chin Up
Weighted Chin Up
X-Pulldown
*X-Pulldown
Alternating X-Pulldown
X-Pulldown w/Tricep Extension
Split Squat
Assisted Split Squat Split Squat Hold *Split Squat Goblet Split Squat 2 DB Split Squat
Eccentric RFE Split Squat
Split Squat *Eccentric RFE Split Squat Goblet RFE Split Squat 2 DB RFE Split Squat U-Bar RFE Split Squat
Goblet Squat to Parallel Box
Squat Correctives Heel Elevated Squat To Box Medball Reaching Squat To Box *Goblet Squat To Parallel Box 2 KB Goblet Squat To Box
Medball Reaching Lateral Squat
BW Lateral Squat
*Medball Reaching Lateral Squat
1 DB Lateral Lunge
2DB Lateral Lunge
BW Squat Matrix
*BW Squat Matrix
BW Lunge Matrix
Medball Lunge Matrix
Cross Reaching SLDL
Assisted SLDL *Cross Reaching SLDL Medball Reaching SLDL 1 KB/DB SLDL 2 KB/DB SLDL U-bar SLDL
KB Deadlift
Toe Touch Progression
Hip Hinge Patterning
*KB Deadlift
KB Swing
2-Leg Hip Lift
*2-Leg Hip Lift
1-Leg Hip Lift
Overhead Sandbag Hip Lift
Shoulder Elevated Hip Lift
Slider Leg Curl Eccentrics
2-Leg Hip Lift *Slider Leg Curl Eccentrics Slider Leg Curl 1-Leg Slider Leg Curl Eccentric 1-Leg Slider Leg Curl
BW Slideboard Reverse Lunge
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
Front Foot Elevated BW Reverse Lunge
Split Squat BW Reverse Lunge *Front Foot Elevated BW Reverse Lunge Goblet Front Foot Elevated Reverse Lunge 2 DB Front Foot Elevated Reverse Lunge
Breathe Practice
*Breathe Practice
Supine Floor Slides w/Exhale
*Supine Floor Slides w/Exhale
Seated Wall Slides
Pressing Progressions
Supine Banded Hip Flexion
*Supine Banded Hip Flexion Straight Arm Plank Slider Hip Flexion 1/2 Kneeling Hip Flexion Holds Wall Drills & Sled Push Skip & Sprint Progression
Supported Leg Lower
*Supported Leg Lower
Unsupported Leg Lower
Sandbag OH Reaching Leg Lower
SLDL Patterning
All 4’s Hip Extension On Elbows
*All 4's Hip Extension On Elbows All 4's Hip Extension on Hands Opposite Arm & Leg Reach 6 Point Bear Crawl Bear Crawl
Ladder Drills
Shuffle Wide + Stick F/B Cross in Front F/B Cross Behind F/B In-In-Out-Out F/B Scissors R/L