Library · 582 moves

Library

582 shown

Strength & hypertrophy

chest

1. Bench press
2. Cable fly low-to-high
3. DB flat bench
4. Decline knuckle pushups
5. Deficit pushups
6. Machine chest press
7. SM incline press

back

1. Barbell row
2. Bent over row
3. Chest supported row
4. DB rear delt fly
5. DB Y-raises
6. Deadlift
7. Deficit pendlay row
8. Face pulls
9. GHD back extension
10. Lat pullaround
11. Meadows row
12. Neutral free pulldown
13. Pendlay row
14. Pullover
15. Serratus anterior cable punch
16. Single arm cable row
17. Single arm pulldown
18. TRX Y-raises
    Suspension trainer; body angle sets the load.

shoulders

1. Cable front raise
2. Cable lateral raise
3. DB lateral raise
4. DB shoulder press
5. DB T-Raises
6. Overhead press
7. Reverse cable fly
8. Side lying db raise
9. Upright row

arms

1. Bayesian cable curls
   Biceps
2. Cable tricep forward extension
   Triceps
3. Cable tricep overhead extension
   Triceps
4. Dips
   Triceps
5. EZ bar curls
   Biceps
6. Hammer curls
   Biceps
7. Preacher curls
   Biceps
8. Skullcrushers
   Triceps
9. Tricep kickback
   Triceps
10. Tricep rope pushdown
    Triceps

wrists & forearms

1. Reverse curls
   Arms
2. SA dead hang
   Arms
3. Suitcase carry
   Arms

core

1. 45deg oblique crunches
   Abs
2. Ab pushing machine
   Abs
3. Ab wheel
   Abs
4. Cable crunches
   Abs
5. Deadbugs w/ plate
   Abs
6. Decline crunches
   Abs
7. KB Around the World
   Abs
8. KB Halo Chops
   Abs
9. L-sit work
   Abs
10. Leg raises
    Abs
11. Straight leg sit ups
    Abs
12. TRX V-ups
    Abs
13. Woodchoppers
    Abs

lower body

1. Back squat
   Legs · All
2. Box squat
   Legs · All
3. Bulgarian split squats
   Legs · All
4. BW squat variations
   Legs · All
5. Calves
   Legs · All Standing calf raise
6. Close split stance squat (hose pull type)
   Legs · All
7. Front loaded sandbag/MB pickup + squat
   Legs · All
8. Kickstand goblet squat
   Legs · All
9. LM curtsy lunge
   Legs · All
10. SL squats
    Legs · All
11. Slant board dragon squat
    Legs · All
12. Trap bar dl/squat
    Legs · All
13. Walking lunges
    Legs · All
14. Zercher squats
    Legs · All

quads

1. (Uni) leg extension
   Legs
2. Front squat
   Legs
3. Lying (uni) leg press
   Legs
4. Reverse nordics
   Legs
5. Sissy squats (weighted)
   Legs
6. SL front squats
   Legs
7. SL weighted wall sit
   Legs
8. SM lengthened partials
   Legs

hamstrings

1. (Uni) hamstring bridges
   Legs · Posterior chain
2. (Uni) RDL
   Legs · Posterior chain
3. Abductors machine
   Legs · Posterior chain
4. Elevated stiff legged deadlift
   Legs · Posterior chain
5. Good morning
   Legs · Posterior chain
6. Hamstring curls (seated & lying)
   Legs
7. Long lever SL bridge
   Legs
8. Lying (uni) leg curl
   Legs · Posterior chain
9. Nordic curls
   Legs
10. Reverse lunges
    Legs · Posterior chain
11. Seated hamstring curl
    Legs · Posterior chain
12. SL stability ball leg curl
    Legs
13. Stiff legged deadlift
    Legs · Posterior chain

adductors

1. Adductors machine
   Legs

Athleticism

full body

1. Butt kicks
   Dynamic Warmups
2. Carioca
   Dynamic Warmups
3. Dynamic crossovers
   Dynamic Warmups
4. Forward/backward run
   Dynamic Warmups
5. Hang clean to box
   Explosiveness/Power
6. High knees
   Dynamic Warmups
7. Hurdle skips
   Dynamic Warmups
8. LM split clean & jerk
   Explosiveness/Power
9. MB throw height & distance
   Explosiveness/Power
10. Power clean & jerk
    Explosiveness/Power wall height, vertical height, back distance, forward distance
11. Power snatch
    Explosiveness/Power
12. Runner compilation
    Dynamic Warmups
13. Snatch
    Explosiveness/Power

upper body

1. Alt pushups
   Explosiveness/Power
2. Bench throws (SM)
   Explosiveness/Power
3. Drop pushups
   Explosiveness/Power
4. Endless rope
   Explosiveness/Power
5. Forward step + med ball punch
   Explosiveness/Power
6. Hang clean to split catch
   Explosiveness/Power
7. LM explosive row + catch
   Explosiveness/Power
8. LM jump squat clean to thruster
   Explosiveness/Power
9. LM rotational pushups
   Explosiveness/Power
10. LM rotational split jerk
    Explosiveness/Power
11. MB chest pass
    Explosiveness/Power
12. MB down slams
    Explosiveness/Power
13. MB variety
    Explosiveness/Power
14. Push press
    Explosiveness/Power

core

1. Alt trunk rotation
2. Danes fast abs
   Explosiveness/Power · Core/Rotational
3. Elevated plank w/ rotation
4. Fowler into Faris throw
5. KB rotational lift half kneeling
6. LM anti-rotation
7. LM rollout pushups
8. LM rotation lifts
9. LM rotations
10. MB split rotational slam
    Explosiveness/Power · Core/Rotational USE THE BIG SOFT BALL
11. MB wall slam
    Explosiveness/Power · Core/Rotational
12. Pallof hold
13. Pallof hold + sideways walk
14. Plank drags & pull throughs (all directions)
15. Plank hands to elbow with feet elevated on bosu ball
16. Reverse crunch
17. Rotation + decel
18. SA overhead situps
19. Serratus anterior pulls
20. SL bosu plate circles
21. Split stance rotational MB throw
22. Star plank
23. Turkish sit-ups
24. Unstable overhead a marches

lower body

1. 10 low 10 high
   Plyos
2. 3-2-1 hop hurdles
   Plyos
3. 3-2-1 step hurdles
   Plyos
4. 5-10-5 drill
   Sprints/Speed/COD
5. a skips +1
   Dynamic Warmups · Skips
6. Alternating bounds
   Speed drills · Bounds
7. b skips
   Dynamic Warmups · Skips
8. Backpedal to shuffle to sprint
   Sprints/Speed/COD
9. Banded drives
   Speed drills
10. basic: step out + drop (+ jump)
    Plyos · Depth drop & jump
11. BB RDL to explosive step up
    Explosiveness/Power
12. Bent knee bounds
    Speed drills · Bounds
13. Bosu front & lateral jumps
    Plyos
14. Box jump to sl landing
    Plyos
15. Box jump-drop-jump
    Plyos
16. Box jumps
    Explosiveness/Power
17. Box lateral jumps
    Plyos
18. Box quick feet
    Agility (fast feet)
19. Box step up + knee drive (weighted)
    Explosiveness/Power
20. Box up & down
    Agility (fast feet) Quick & light taps on box
21. Change of direction hurdle jumps
    Plyo-Agility (COD/quickness)
22. Clean
    Explosiveness/Power
23. COD box jumps
    Agility (fast feet)
24. Cross circle jumps
    Plyos
25. Curtsy lunge jumps
    Explosiveness/Power
26. Curtsy squat variations
    Explosiveness/Power
27. Curved sprints
    Sprints/Speed/COD
28. DB split squat jump
    Explosiveness/Power use hips to drive force
29. DB squat jumps
    Explosiveness/Power
30. Dead leg run
    Speed drills · Bounds
31. Death drop split box jumps
    Plyos
32. Deceleration +1
    Braking Mechanics
33. Deficit explosive split step up
    Plyos
34. Deficit sprinter start skips
    Explosiveness/Power
35. Depth drop to bound
    Plyos
36. Diamond figure 8s
    Agility (fast feet)
37. distance
    Dynamic Warmups · Skips
38. DL pogos lateral
    Plyos · Depth drop & jump
39. Double
    Plyos · Switches
40. Drop + box jump progression
    Plyos · Depth drop & jump
41. Drop skater
    Plyos · Depth drop & jump
42. Drop sprints
    Sprints/Speed/COD
43. Drop squat bounds
    Plyos · Depth drop & jump
44. Drop squat lateral bounds
    Plyos · Depth drop & jump
45. Explosive agility
    Plyo-Agility (COD/quickness)
46. Explosive step ups
    Explosiveness/Power
47. form: accel mechanics
    Sprints/Speed/COD · Regular sprints
48. form: block start
    Sprints/Speed/COD · Regular sprints
49. Front back singles
    Braking Mechanics
50. Gwiz jumps
    Plyos · Depth drop & jump
51. Half kneeling push step
    Plyos · Depth drop & jump
52. height
    Dynamic Warmups · Skips
53. High to low
    Braking Mechanics
54. Hip twist
    Agility (fast feet)
55. Hips variety
    Explosiveness/Power
56. Hockey plyos
    Plyos · Depth drop & jump
57. Hopscotch
    Agility (fast feet) FAST.
58. Hurdle jump sprints
    Sprints/Speed/COD
59. Hurdle quick feet in & out
    Agility (fast feet)
60. Hurdles w/ laterals (variety)
    Plyo-Agility (COD/quickness)
61. Ickey shuffle to crossover
    Agility (fast feet)
62. Icky shuffle bounding
    Plyo-Agility (COD/quickness)
63. In and out shuffles
    Agility (fast feet)
64. Jump + quick laterals
    Plyo-Agility (COD/quickness)
65. Knee drive (banded) seated & standing
    Explosiveness/Power
66. Knee jump to broad jump
    Explosiveness/Power
67. Knee jump to lateral jump
    Explosiveness/Power
68. Knee jump to vert jump
    Plyos · Depth drop & jump
69. Ladder criss cross
    Agility (fast feet)
70. Ladder drills (variety)
    Agility (fast feet)
71. Ladder variety for hockey
    Plyos · Depth drop & jump
72. Lateral banded COD
    Braking Mechanics
73. Lateral bound to stick
    Plyos · Depth drop & jump
74. Lateral bounds
    Plyo-Agility (COD/quickness) (4:56) https://www.youtube.com/watch?v=OEYeRfzbOTM
75. Lateral box jumps +1
    Explosiveness/Power
76. Lateral crossovers
    Plyo-Agility (COD/quickness)
77. Lateral drop & push
    Plyos · Depth drop & jump
78. Lateral forward & back
    Agility (fast feet)
79. Lateral hops forward
    Plyos · Depth drop & jump
80. Lateral hurdles
    Plyos · Depth drop & jump
81. Lateral power shuffle (crossover hip flip)
    Plyo-Agility (COD/quickness)
82. Lateral punch & push
    Plyos · Depth drop & jump
83. Lateral scissor step complex
    Plyo-Agility (COD/quickness)
84. Lateral variety
    Plyos · Depth drop & jump
85. LM curtsy lunge w/ sl jump
    Explosiveness/Power
86. LM rocking lunge w/ knee drive
    Explosiveness/Power
87. LM thruster w/ calf raise
    Explosiveness/Power
88. LM zercher rebounds
    Explosiveness/Power
89. Low lunge switch
    Plyos · Depth drop & jump
90. maximal drop w/ rebound
    Plyos · Depth drop & jump
91. MB knee punch
    Explosiveness/Power
92. MB skater to throw
    Explosiveness/Power
93. more on change of direction:
    Sprints/Speed/COD
94. Multiplanar box jump complex
    Plyos · Depth drop & jump
95. plant pivot then go on other
    Sprints/Speed/COD
96. Power shuffle pivots
    Plyo-Agility (COD/quickness)
97. Power skips
    Speed drills · Bounds
98. Pushup to sprints
    Sprints/Speed/COD
99. Quick feet variety
    Agility (fast feet)
100. Quick hops
     Plyos · Switches
101. Rapid response figure 8
     Agility (fast feet)
102. Rapid rhythmic scissor complex
     Plyo-Agility (COD/quickness)
103. Rapid step up and over
     Plyo-Agility (COD/quickness)
104. RDL MB throws
     Explosiveness/Power
105. reactive split jumps
     Plyos · Depth drop & jump
106. Reflexive eccentrics
     Braking Mechanics
107. Resistance band drills
     Speed drills · Bounds
108. Reverse drop + lateral bound + sprint
     Sprints/Speed/COD · Regular sprints
109. RFE lateral hops
     Plyos · Depth drop & jump
110. Salsa hip flips
     Agility (fast feet)
111. Seated jumps
     Plyos · Depth drop & jump
112. Shuffle sprints
     Sprints/Speed/COD · Regular sprints
113. Single
     Plyos · Switches
114. Single steps
     Agility (fast feet)
115. Skater + sl box jump
     Plyos · Depth drop & jump
116. Skater hop tuck jumps
     Plyos · Depth drop & jump
117. Skater push step jump
     Plyos · Depth drop & jump
118. SL box cod complex
     Plyo-Agility (COD/quickness)
119. SL box jump complex
     Plyos · Depth drop & jump
120. SL broad jumps
     Plyos · Depth drop & jump take off both, right, left, right, land on both. you are NOT ready to do this until power output between legs is equivalent.
121. SL bulgarian hops
     Explosiveness/Power
122. SL circle hops
     Plyo-Agility (COD/quickness)
123. SL cleans
     Explosiveness/Power
124. SL cycle
     Speed drills · Bounds
125. SL decel step
     Plyos · Depth drop & jump
126. SL double lateral skater jump
     Plyos · Depth drop & jump
127. SL explosive step ups
     Explosiveness/Power
128. SL high knee
     Speed drills · Bounds
129. SL hip variety
     Plyos · Depth drop & jump
130. SL hop + lateral bound
     Plyos · Depth drop & jump
131. SL hop for distance
     Plyos · Depth drop & jump
132. SL hops + lateral bounds
     Plyo-Agility (COD/quickness)
133. SL ladder series
     Plyos · Depth drop & jump
134. SL lateral bosu jump
     Plyos · Depth drop & jump
135. SL lateral box jump + tuck jump
     Plyos · Depth drop & jump
136. SL lateral depth drop + sprint
     Sprints/Speed/COD · Regular sprints
137. SL lateral hops back & forth
     Plyos · Depth drop & jump
138. SL lateral hops to box
     Plyos · Depth drop & jump
139. SL lateral hops to sprint
     Sprints/Speed/COD · Regular sprints
140. SL lateral jumps
     Plyos · Depth drop & jump
141. SL lateral skater
     Plyos · Depth drop & jump
142. SL lateral to medial hurdle jump
     Plyos · Depth drop & jump
143. SL lateral tuck jump
     Plyos · Depth drop & jump
144. SL pogos in a box
     Plyos · Depth drop & jump
145. SL rotational box jump
     Explosiveness/Power
146. SL rotational explode
     Explosiveness/Power
147. SL step over
     Speed drills · Bounds
148. SL triple broads
     Plyos · Depth drop & jump
149. Sled first step
     Explosiveness/Power
150. Sled resisted sprint
     Explosiveness/Power
151. Split jumps
     Plyos · Depth drop & jump
152. Split stance trap bar jumps
     Explosiveness/Power
153. Sprinter iso hold
     Explosiveness/Power · Lower / Isometrics / Overcoming
154. Sprinter power step up
     Plyos · Depth drop & jump
155. Sprinting jumps
     Explosiveness/Power
156. Squat jumps
     Plyos · Depth drop & jump
157. Straight leg bounds
     Speed drills · Bounds
158. Strides
     Speed drills · Bounds
159. Switches (1/2/3)
     Speed drills · Bounds
160. T test
     Agility (fast feet)
161. technique: arm swing
     Sprints/Speed/COD · Regular sprints
162. technique: fast start
     Sprints/Speed/COD · Regular sprints
163. Trap bar hold
     Explosiveness/Power
164. Trap bar jumps
     Explosiveness/Power
165. Triple
     Plyos · Switches
166. Triple broads
     Plyos · Switches
167. TRX curtsy lunge jump
     Explosiveness/Power
168. Tuck jump + 2 rapid line jumps
     Plyos · Switches
169. Tuck jump + agile laterals
     Plyo-Agility (COD/quickness)
170. Tuck jump + lateral hops + bound
     Plyo-Agility (COD/quickness)
171. Tuck jump + wall push off
     Explosiveness/Power
172. Turf sprints (box & M)
     Dynamic Warmups · Skips
173. Twist hops
     Agility (fast feet)
174. Variety +9
     Braking Mechanics
175. Variety 2 +3
     Braking Mechanics
176. Wall sprint
     Speed drills · Bounds
177. Warmups
     Agility (fast feet)
178. Yielding
     Explosiveness/Power
179. Zigzag hurdle hops
     Plyos · Switches

quads

1. Drop lunge + switch
   Dynamic Warmups
2. Explosive rotational MB lunge
   Explosiveness/Power · Full

hamstrings

1. SL glute bridge switches
   Explosiveness/Power · Posterior chain

calves & ankles

1. Pogos (double, front/back, lateral, single)
   Dynamic Warmups

Conditioning

full body

1. Assault Bike
   Plug-and-Play
2. Battle Ropes
   Plug-and-Play
3. Bear Crawl
   Plug-and-Play
4. Bike
   Low intensity long duration & active recovery cardio · Basketball
5. Burpee To Clean
   Plug-and-Play
6. Burpee To Lateral Jump
   Plug-and-Play
7. Burpee To Press Up
   Plug-and-Play
8. Burpees
   Plug-and-Play
9. Carries (TB, Dumbbells, Suitcase, Zercher, Etc)
   Plug-and-Play
10. Clean To Jerk
    Plug-and-Play
11. Devils Press
    Plug-and-Play
12. Endless Rope (Horizontal & Vertical)
    Plug-and-Play
13. Footwork drills
    Low intensity long duration & active recovery cardio · Basketball
14. Fowler To Faris Throw
    Plug-and-Play
15. Front Loaded Sandbag Pickup To Press
    Plug-and-Play
16. Hang Clean
    Plug-and-Play
17. Hike
    Low intensity long duration & active recovery cardio · Football
18. Kettlebell Variety
    Plug-and-Play
19. LM Punch
    Plug-and-Play
20. Overhead March
    Plug-and-Play
21. Racquetball
    Low intensity long duration & active recovery cardio · Football
22. Reclined bike
    Low intensity long duration & active recovery cardio · Football
23. Rotational Med Ball Slam
    Plug-and-Play
24. Rower
    Plug-and-Play
25. Ruck
    Low intensity long duration & active recovery cardio · Football
26. SA Rack Tall Kneel To Stand
    Plug-and-Play
27. Sandbag Pickup To Press
    Plug-and-Play
28. Skating
    Low intensity long duration & active recovery cardio · Football
29. Sled Push/Pull/Lateral
    Plug-and-Play
30. Split Stance Press
    Plug-and-Play
31. Sprinter Jumps
    Plug-and-Play
32. Stairclimber
    Plug-and-Play
33. throw a football around +2
    Low intensity long duration & active recovery cardio · Football
34. Tuck Jumps
    Plug-and-Play
35. Up Downs
    Plug-and-Play
36. Vertical MB Slam
    Plug-and-Play

chest

1. DB Alt Bench
   Plug-and-Play
2. DB Bench
   Plug-and-Play
3. Offset Pushup
   Plug-and-Play
4. Pushups Variations
   Plug-and-Play

back

1. Gorilla Row
   Plug-and-Play
2. Renegade Row
   Plug-and-Play

shoulders

1. Alt Shoulder Press
   Plug-and-Play
2. Kneeling Press
   Plug-and-Play
3. Push Press (DB, BB, Etc)
   Plug-and-Play
4. SA Thrusters
   Plug-and-Play
5. Seesaw Press
   Plug-and-Play

core

1. Deadbug Press
   Plug-and-Play
2. Dragon Flag
   Plug-and-Play
3. Mountain Climbers
   Plug-and-Play
4. Plank (Standard, Side)
   Plug-and-Play
5. Reverse Crunches
   Plug-and-Play
6. Situps
   Plug-and-Play

lower body

1. 10x 1h1e
   Running
2. 10x 400s
   Running 400m is about 3.25 laps
3. 10x yasso 800s
   Running
4. 12x 400s
   Running
5. 15x 1h1e
   Running
6. 15x 400s
   Running
7. 16x 40:20 strides
   Running
8. 20x 1h1e
   Running
9. 4x 4h4e
   Running
10. 6x 2h1e
    Running
11. 6x yasso 800s
    Running
12. 8x 1h1e
    Running
13. 8x yasso 800s
    Running
14. Hill Sprints (20% Incline)
    Plug-and-Play
15. Sprint (Bike, Row, Run, Sled Resisted)
    Plug-and-Play

hips & glutes

1. Alt Reverse Lunge + Switch Swing
   Plug-and-Play
2. Kettlebell Swings
   Plug-and-Play
3. Russian Swing
   Plug-and-Play

quads

1. Clean To Front Squat
   Plug-and-Play
2. Curtsy Lunge Lateral Jump
   Plug-and-Play
3. DB Clean Into Squat
   Plug-and-Play
4. Goblet Squats
   Plug-and-Play
5. Lateral Lunge To Clean
   Plug-and-Play
6. LM Curtsy Lunge W/ Knee Drive
   Plug-and-Play
7. Loaded Walking Lunges
   Plug-and-Play
8. Plyo Lunges
   Plug-and-Play
9. Reverse Lunge Press
   Plug-and-Play
10. Squats (Front, Pop, Zercher)
    Plug-and-Play
11. Weighted Step Ups
    Plug-and-Play

calves & ankles

1. LM Thruster To Calf Raise
   Plug-and-Play Instagram

Prehab / mobility

back

1. Pullups
   Prehab/Mobility/Activation · Back (& core)
2. Rhomboid movements
   Prehab/Mobility/Activation · Back (& core)
3. Scapular pullups
   Prehab/Mobility/Activation · Back (& core)
4. Star planks
   Prehab/Mobility/Activation · Back (& core)
5. TRX rows
   Prehab/Mobility/Activation · Back (& core)

shoulders

1. Ball catches
   Prehab/Mobility/Activation · Shoulder
2. Bosu ball rockers
   Prehab/Mobility/Activation · Shoulder
3. Bottom up windmill
   Prehab/Mobility/Activation · Shoulder
4. Bottoms up press
   Prehab/Mobility/Activation · Shoulder
5. External rotation
   Prehab/Mobility/Activation · Shoulder
6. Lying rotations
   Prehab/Mobility/Activation · Shoulder
7. MB SA pass
   Prehab/Mobility/Activation · Shoulder
8. Plank banded lateral steps
   Prehab/Mobility/Activation · Shoulder
9. Plank plus to downward dog to toe taps
   Prehab/Mobility/Activation · Shoulder
10. Routine - 10mins
    Prehab/Mobility/Activation · Shoulder
11. SA pike w/ rotation
    Prehab/Mobility/Activation · Shoulder
12. Scapular pushups
    Prehab/Mobility/Activation · Shoulder
13. Scapularthoracic movement
    Prehab/Mobility/Activation · Shoulder
14. Upside down KB bench
    Prehab/Mobility/Activation · Shoulder
15. Variety (Rehab)
    Prehab/Mobility/Activation · Shoulder
16. Variety 2 (Rehab)
    Prehab/Mobility/Activation · Shoulder

wrists & forearms

1. Flexion & extension
   Prehab/Mobility/Activation · Wrist
2. Radial & ulnar deviation
   Prehab/Mobility/Activation · Wrist
3. Supination & pronation
   Prehab/Mobility/Activation · Wrist

core

1. RDL + press + core rotation
   Prehab/Mobility/Activation · Full

hips & glutes

1. Clamshell + hip thrust (banded)
   Prehab/Mobility/Activation
2. Fire hydrant (banded)
   Prehab/Mobility/Activation
3. Flow
   Prehab/Mobility/Activation
4. GHD hip flexor work
   Prehab/Mobility/Activation
5. Hip airplane
   Prehab/Mobility/Activation
6. Hip flexor kicks
   Prehab/Mobility/Activation
7. Hip flexor stretch
   Prehab/Mobility/Activation
8. Internal rotation (banded)
   Prehab/Mobility/Activation
9. KB hip flexion
   Prehab/Mobility/Activation
10. Side steps & monster walks
    Prehab/Mobility/Activation
11. SL rotational hip thrusts
    Prehab/Mobility/Activation
12. Squats w/ bands around knees
    Prehab/Mobility/Activation
13. SS knee rotations
    Prehab/Mobility/Activation
14. Step ups
    Prehab/Mobility/Activation
15. Supine banded hip flexor work
    Prehab/Mobility/Activation
16. Variety 1
    Prehab/Mobility/Activation

quads

1. Backwards inclined treadmill walk
   Prehab/Mobility/Activation · Knees (& quads)
2. Backwards sled pull
   Prehab/Mobility/Activation · Knees (& quads)
3. Banded jump drills
   Prehab/Mobility/Activation · Knees (& quads)
4. Captain morgans
   Prehab/Mobility/Activation · Knees (& quads)
5. Cossack squats
   Prehab/Mobility/Activation · Knees (& quads)
6. Curtsy squat
   Prehab/Mobility/Activation · Knees (& quads)
7. Donkey bucks
   Prehab/Mobility/Activation · Knees (& quads)
8. Foot behind knee
   Prehab/Mobility/Activation · Knees (& quads)
9. Hand resisted Spanish squats
   Prehab/Mobility/Activation · Knees (& quads)
10. Heel elevated lateral step downs
    Prehab/Mobility/Activation · Knees (& quads)
11. Iso variety
    Prehab/Mobility/Activation · Knees (& quads)
12. Leg extension isos
    Prehab/Mobility/Activation · Knees (& quads)
13. Pendulum swing
    Prehab/Mobility/Activation · Knees (& quads)
14. Pivoting
    Prehab/Mobility/Activation · Knees (& quads)
15. Reverse nordic isos
    Prehab/Mobility/Activation · Knees (& quads)
16. SL wall sit
    Prehab/Mobility/Activation · Knees (& quads)
17. Sled pull
    Prehab/Mobility/Activation · Knees (& quads)
18. Spanish squats
    Prehab/Mobility/Activation · Knees (& quads)
19. Split squat iso
    Prehab/Mobility/Activation · Knees (& quads)
20. Split stance drop w/ cable pull
    Prehab/Mobility/Activation · Knees (& quads)
21. Split stance SL calf raises
    Prehab/Mobility/Activation · Knees (& quads)
22. Step downs (forward & back)
    Prehab/Mobility/Activation · Knees (& quads)
23. Tibialis raises
    Prehab/Mobility/Activation · Knees (& quads)
24. TKEs
    Prehab/Mobility/Activation · Knees (& quads)
25. Wall leaning air kneels
    Prehab/Mobility/Activation · Knees (& quads)
26. Wall sit on toes
    Prehab/Mobility/Activation · Knees (& quads)
27. Y balance
    Prehab/Mobility/Activation · Knees (& quads)

hamstrings

1. Hamstring decel work
   Prehab/Mobility/Activation

adductors

1. Adductor slider lunges
   Prehab/Mobility/Activation · Adductors (& groin)
2. Copenhagen 90 90s
   Prehab/Mobility/Activation · Adductors (& groin)
3. Copenhagen drop catches
   Prehab/Mobility/Activation · Adductors (& groin)
4. Copenhagen planks
   Prehab/Mobility/Activation · Adductors (& groin)
5. Copenhagens w/ knee drive
   Prehab/Mobility/Activation · Adductors (& groin)
6. KB adductor stretch & hold
   Prehab/Mobility/Activation · Adductors (& groin)
7. Rotational groin slider
   Prehab/Mobility/Activation · Adductors (& groin)
8. Side lunge plate pulls
   Prehab/Mobility/Activation · Adductors (& groin)
9. Slider squats
   Prehab/Mobility/Activation · Adductors (& groin)

calves & ankles

1. Ankle quick hops in all directions
   Prehab/Mobility/Activation · Ankle
2. Banded eversion & inversion
   Prehab/Mobility/Activation · Ankle
3. RFE quick hops + big hop
   Prehab/Mobility/Activation · Ankle
4. SL calf raises (wall leaning)
   Prehab/Mobility/Activation · Lower legs (calves & soleus) strong core!
5. SL lateral hops & back
   Prehab/Mobility/Activation · Ankle
6. SL wall ball
   Prehab/Mobility/Activation · Lower legs (calves & soleus)
7. Slant board
   Prehab/Mobility/Activation · Ankle
8. SS calf raise
   Prehab/Mobility/Activation · Ankle
9. Supination based heel raises
   Prehab/Mobility/Activation · Ankle
10. Taps
    Prehab/Mobility/Activation · Ankle
11. Tibialis raises (wall leaning)
    Prehab/Mobility/Activation · Lower legs (calves & soleus)
12. Variety 3 +1
    Prehab/Mobility/Activation · Ankle
13. Walks (variety)
    Prehab/Mobility/Activation · Ankle

Snowboard skills

full body

1. 180 (regular & switch)
   Jumps
2. 180 off (regular & switch)
   Features
3. 180 on (regular & switch)
   Features
4. 360 (regular & switch)
   Jumps
5. 540 (regular & switch)
   Jumps
6. 720 (regular & switch)
   Jumps
7. Backflip
   Jumps
8. Board slide (forward & backward)
   Features
9. Butter
   Flat Ground
10. Carve
    Flat Ground
11. Compass 360
    Flat Ground
12. Cork
    Jumps
13. Cork progression (trampoline)
    Jumps
14. Drive spin
    Flat Ground
15. Edge to edge jumps
    Basics/Warmup
16. Flat 180
    Flat Ground
17. Flat 360
    Flat Ground
18. Method
    Jumps
19. Press drills 1
    Home Practice
20. Press drills 2
    Home Practice
21. Press twists
    Basics/Warmup
22. Rails with kinks
    Features
23. Rainbow
    Features
24. Rocker box
    Features
25. S rail
    Features
26. Sashi 180
    Flat Ground
27. Seatbelt
    Jumps
28. Switch
    Basics/Warmup
29. Tubes with kinks
    Features
30. Variety
    Rotation

Hockey skills

full body

1. 3-turn
   Transitions
2. Backward
   Speed
3. Backward punch stop
   Transitions
4. Bwd crossover edge drill
   Backward
5. Bwd crossover progression
   Backward
6. Bwd outside edge
   Backward
7. Bwd outside edge
   Edges
8. Corkscrew
   Stick handling
9. Drills while moving
   Stick handling
10. Eagle
    Transitions
11. Edge drills (variety 2)
    Edges
12. Edge drills (variety)
    Edges
13. Escape turn
    Transitions
14. Figure 8 drills
    Stick handling
15. Flow
    Stick handling
16. Hip pivot
    Transitions
17. Hip pivot to Mohawk out
    Transitions
18. Home drills
    Stick handling
19. Inside edge pullbacks
    Backward
20. Inside pull to pivot
    Edges
21. Jump hockey stop
    Stops
22. Jump to outside edge
    Stops
23. Mohawk
    Transitions
24. Mohawk stride
    Transitions
25. Moving puck fast
    Stick handling
26. Outside edges progression
    Edges
27. Pick up rims
    Stick handling
28. Power pulls
    Edges
29. Progression
    Transitions
30. Puck navigation
    Stick handling
31. Punch
    Stops
32. Quick bwd lateral movement
    Backward
33. Quick feet
    Speed
34. Quick stepovers
    Speed
35. Running bwd crossover
    Backward
36. SL edges
    Edges
37. SL slide
    Edges
38. Smooth over speed
    Backward
39. Snapshot
    Shot
40. Stick drills
    Stick handling
41. Stop to crossover start coming out
    Transitions
42. Stop to multiple crossovers out
    Transitions
43. Strides
    Speed
44. T stop
    Stops
45. Tight turn -> mohawk
    Edges
46. Triangle acceleration crossover
    Backward
47. Uncategorized
    Uncategorized
48. X stop
    Stops