THE FUNCTIONAL SPECTRUM OF EXERCISES PRACTICAL APPLICATIONS

THE FUNCTIONAL SPECTRUM OF PUSHING EXERCISES

Total-Body Power Exercises

MB Vertical Squat Push Throw

MB Horizontal Punch Throw

MB Shot Put Throw MB Step and Push Throw Angled Barbell Press and

Catch

Barbell Overhead Push Press

Cross-Body Exercises

One-Arm Overhead Dumbbell Push Press

One-Arm Dumbbell Rotational Push Press

Dumbbell Rotational Shoulder Press

Kettlebell Shoulder-to-Shoulder Overhead Press

Angled Barbell Press Angled Barbell Rotational Push

Press

Heavy Band Step and Press One-Arm Cable Press

One-Arm Push-Up Push-Up Lock-Off

Compound Exercises

Barbell Bench Press Dumbbell Bench Press

Dumbbell Overhead Press

Dumbbell Front Hold Overhead Press

Kettlebell Bottoms-Up Overhead Press

Push-Up Clap Push-Up

Box Crossover Push-Up

Horizontal Chest Press Machine

Machine Overhead Press

Isolation Exercises

Cable Pec Flys Dumbbell Side

Shoulder Raises Dumbbell Front

Shoulder Raises Dumbbell Wide-Arm

Upright Row Triceps Dumbbell Skull

Crusher Cable Triceps Rope

Extension Suspension Triceps

Skull Crusher Machine Triceps

Extension Dumbbell Chest Fly

Dumbbell Skull Crusher

THE FUNCTIONAL SPECTRUM OF PULLING EXERCISES

Total-Body Power Exercises

MB Step and Overhead Throw

MB Rainbow Slam Barbell Hang Clean Barbell High Pull Two-Arm Kettlebell Swing One-Arm Kettlebell Swing Two-Arm Kettlebell Swing Clean

One-Arm Kettlebell Swing Clean

Rope Slams Dumbbell High Pull

Cross-Body Exercises

One-Arm Free-Standing Dumbbell Row

One-Arm One Leg Dumbbell Bench Row

One-Arm Dumbbell Bench Row One-Arm Cable Row One-Arm Compound Cable Row

Bent-Over One-Arm Cable Row Single-Arm Anti-Rotation Suspension Row

Cable Rope Tug-of-War Row

Compound Exercises

Chin-Up Compound Chin-Up Pull-Up Lateral Pull-Up Machine Lat Pull-Down Fighters Cable Lat

Pulldown Barbell Bent-Over Row Wide-Grip Barbell

Bent-Over Row T-Bar Row Two-Arm Dumbbell

Bent-Over Row Seated Row Wide-Grip Seated Row Suspension Row Wide-Elbow

Suspension Row Machine Row

Isolation Exercises

Bent-Over Dumbbell Shoulder Fly

Shoulder Y Shoulder A Suspension T-Pulls Suspension Y-Pulls Rope Face Pull Machine Reverse

Shoulder Fly Cable Compound

Straight-Arm Pulldown Dumbbell Biceps Curl Cable Biceps Curl Suspension Biceps

Curl Machine Biceps Curl

THE FUNCTIONAL SPECTRUM OF LOWER-BODY EXERCISES

Total-Body Power Exercises

Sprints (25-Yards Dash) 30-Yard Shuttle Power Skip Lateral Power Shuffle Squat Jump with Arm Drive

180-Degree Squat Jump With Cross-Arm Drive

Deadlift Jump with Arm Drive

Broad Jump Anterior-Leaning Lunge Scissor Jump

Lateral Bound

Cross-Body Exercises

One-Leg One-Arm Dumbbell Romanian Deadlift

One-Leg 45-Degree Cable Romanian Deadlift

One-Leg One-Arm Angled Barbell Romanian Deadlift

Lateral Lunge with Cross-Body Reach

One-Leg Elevated Off-Set Reverse Lunge

One-Leg Off-Set Traveling Lunge

Angled Barbell Cross-Shoulder Reverse Lunge

Compound Exercises

Barbell Romanian Deadlift

Barbell Sumo Deadlift Barbell Hybrid Deadlift Barbell Squat Trap Bar Squat One-Leg Knee Tap

Squat Dumbbell Bulgarian Split

Squat Elevated Dumbbell

Reverse Lunge Dumbbell Fighters

Lunge Dumbbell Traveling

Lunge Dumbbell Anterior Lunge Dumbbell Bench Step-

Up Weight Sled Push Weight Sled Forward

Pull Weight Sled Backward

Pull Weight Sled Lateral Pull

Isolation Exercises One-Leg Dumbbell

Bench Hip Thrust Two-Bench Hip Thrust One-Leg Hip Lift Lateral Mini-Band

Shuffle Supine Hip Bridge

March with Mini-Band Mini-Band Plank March Horizontal Hip

Extension 45-Degree Hip

Extension Nordic Hamstring Curl Stability-Ball Leg Curl One-Leg Stability-Ball

Leg Curl Lying Hamstring Curl

Machine Seated Hamstring Curl

Machine Barbell Calf Raise Seated Calf Raise

Machine

THE FUNCTIONAL SPECTRUM OF CORE EXERCISES

Total-Body Power Exercises

Medicine Ball HorizontalPunch Throw

Medicine Ball Shot PutThrow

Medicine Ball Side ScoopHorizontal Throw

Medicine Ball Side ScoopDiagonal Throw

Medicine Ball Front ScoopHorizontal Throw

Medicine Ball DownwardChop Throw

Cross-Body Exercises

Dumbbell Plank RowsOne-Arm Dumbbell FarmersWalk

Low-to-High Cable ChopHigh-to-Low Cable ChopCable or Band Anti-RotationPress

Cable or Band Tight RotationOne-Arm PlankTurkish Get-UpAngled Barbell Tight RainbowPlate Chops

Compound Exercises

Stability Ball KneeTuck

Stability Ball Roll-Out Stability-Ball Pike Stability-Ball Pike

Rollout Stability Ball Stir The

Pot Arm Walk-Out Medicine Ball Walk-

Out Body-Saw Suspension Ab Fallout Ab Snail Side Elbow Plank

Isolation Exercises

Stability-Ball Plate Crunch

Reverse Crunch Leg Lowering with

Band

SAMPLE PERFORMANCE &

MUSCLE S3 PROGRAM

THESE WORKOUT PROGRAMS ARE DESIGNED FOR THOSE WHO ARE LOOKING FOR A NICE MIDDLE

GROUND BETWEEN THE TWO WITHOUT LOOKING TO FOCUS ON IMPROVING MUSCLE OVER PERFORMANCE

OR VICE VERSA.

PERFORMANCE & MUSCLE PROGRAM: PULLING

PERFORMANCE & MUSCLE PROGRAM:

LOWER-BODY

PERFORMANCE & MUSCLE PROGRAM: PUSHING