Upload
others
View
0
Download
0
Embed Size (px)
Citation preview
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 Bottom’s-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 • Fighter’s 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 Fighter’s
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 Rows
• One-Arm Dumbbell Farmer’sWalk
• Low-to-High Cable Chop
• High-to-Low Cable Chop
• Cable or Band Anti-RotationPress
• Cable or Band Tight Rotation
• One-Arm Plank
• Turkish Get-Up
• Angled Barbell Tight Rainbow
• Plate 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