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Z Strength & Conditioning > Practical Study Set > Flashcards

Practical Study Set Flashcards

1
Q

Box Jump (No Boxes=Jump Squat)

A 
Shuttle Jump
*Box Jump (No boxes=Jump Squat)
Jump Squat w/Stick
Continuous Jump Squat
Medball/Weighted Vest Jump Squat
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2
Q

KB Deadlift

A

Toe Touch Progression
Hip Hinge Progression
*KB Deadlift
KB Swing

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3
Q

TK Dynamic Chest Pass

A 
TK Static Chest Pass
*TK Dynamic Chest Pass
Standing Chest Pass
2-point Chest Pass
Sprint Start Chest Pass
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4
Q

Box Jump

A 
Shuttle Jump
*Box Jump
Ladder Jump w/Stick
Hurdle Jump w/Stick
Hurdle Jump w/Mini-Bounce
Continuous Hurdle Jump
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5
Q

1/2 Kneeling Side Toss

A

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

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6
Q

TK Anti-Rotation

A 
*TK Anti Rotation
1/2 Kneeling Anti-Rotation
Isometric Split Squat Position Anti-Rotation
Standing Anti-Rotation
SL Anti-Rotation
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7
Q

1/2 Kneeling Inline Chop/Lift

A 
TK Inline Chop/Lift
*1/2 Kneeling Inline Chop/Lift
Isometric Split Squat Position Chop/Lift
Static Standing Chop/Lift
Dynamic Chop/Lift
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8
Q

TK Push/Pull

A

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

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9
Q

Straight Arm Clock Plank

A

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

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10
Q

Side Plank

A 
TK Side Plank
*Side Plank
FE Side Plank
Side Plank w/Abduction
Suitcase Carry
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11
Q

Front Plank

A

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

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12
Q

Ball Rollout

A

Front Plank
*Ball Rollout
Ring Fallout
Wheel Rollout

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13
Q

Goblet Carry

A 
*Goblet Carry
Farmers Carry
Suitcase Carry
Waiters Carry Bottoms Up
Overhead Carry
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14
Q

Push Up

A 
Straight Arm Holds
Hands Elevated Push Up
*Push Up
Feet Elevated Push Up
Weighted Push Up
Ring/Bosu Push Up
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15
Q

DB Bench Press

A

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

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16
Q

1/2 Kneeling Inline Press

A

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

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17
Q

1/2 Kneeling Landmine Press

A 
*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
18
Q

1/2 Get Up w/Weight

A 
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
19
Q

Ring Row

A

*Ring Row
Feet Elevated Ring Row
Weighted Vest Ring Row

20
Q

DB Row

A

Cat/Cow
Bench Straddle DB Row
*DB Row

21
Q

1/2 Kneeling Inline Row

A 
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
22
Q

Chin Up

A

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

23
Q

X-Pulldown

A

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

24
Q

Split Squat

A 
Assisted Split Squat
Split Squat Hold
*Split Squat
Goblet Split Squat
2 DB Split Squat
25
Q

Eccentric RFE Split Squat

A 
Split Squat
*Eccentric RFE Split Squat
Goblet RFE Split Squat
2 DB RFE Split Squat
U-Bar RFE Split Squat
26
Q

Goblet Squat to Parallel Box

A 
Squat Correctives
Heel Elevated Squat To Box
Medball Reaching Squat To Box
*Goblet Squat To Parallel Box
2 KB Goblet Squat To Box
27
Q

Medball Reaching Lateral Squat

A

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

28
Q

BW Squat Matrix

A

*BW Squat Matrix
BW Lunge Matrix
Medball Lunge Matrix

29
Q

Cross Reaching SLDL

A 
Assisted SLDL
*Cross Reaching SLDL
Medball Reaching SLDL
1 KB/DB SLDL
2 KB/DB SLDL
U-bar SLDL
30
Q

KB Deadlift

A

Toe Touch Progression
Hip Hinge Patterning
*KB Deadlift
KB Swing

31
Q

2-Leg Hip Lift

A

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

32
Q

Slider Leg Curl Eccentrics

A 
2-Leg Hip Lift
*Slider Leg Curl Eccentrics
Slider Leg Curl
1-Leg Slider Leg Curl Eccentric
1-Leg Slider Leg Curl
33
Q

BW Slideboard Reverse Lunge

A 
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
34
Q

Front Foot Elevated BW Reverse Lunge

A 
Split Squat
BW Reverse Lunge
*Front Foot Elevated BW Reverse Lunge
Goblet Front Foot Elevated Reverse Lunge
2 DB Front Foot Elevated Reverse Lunge
35
Q

Breathe Practice

A

*Breathe Practice

36
Q

Supine Floor Slides w/Exhale

A

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

37
Q

Supine Banded Hip Flexion

A 
*Supine Banded Hip Flexion
Straight Arm Plank Slider Hip Flexion 
1/2 Kneeling Hip Flexion Holds
Wall Drills & Sled Push
Skip & Sprint Progression
38
Q

Supported Leg Lower

A

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

39
Q

All 4’s Hip Extension On Elbows

A 
*All 4's Hip Extension On Elbows
All 4's Hip Extension on Hands
Opposite Arm & Leg Reach
6 Point Bear Crawl
Bear Crawl
40
Q

Ladder Drills

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

Z Strength & Conditioning (13 decks)

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