SUMMER 2009 TOTAL BODY EXERCISE POOL - Big House …

[Pages:15]SUMMER 2009 TOTAL BODY EXERCISE POOL

Block I Cardinal

Cycle 1 Week 1

Cycle 1 Week 2

Cycle 1 Week 3

Cycle 1 Week 4

OFF

Cycle 2 Week 1

Cycle 2 Week 2

Cycle 2 Week 3

Cycle 2 Week 4

Tier 1 Deadlift

Deadlift

Deadlift

Deadlift

Deck Clean Deck Clean Deck Clean Deck Clean

Tier 2 Tier 3 Tier 4 Tier 5

Deck Clean Deck Clean Deck Clean Deck Clean

Hang Clean to Hang Clean to Hang Clean to Hang Clean to

Push Press Push Press Push Press Push Press

CG Power Pull CG Power Pull CG Power Pull CG Power Pull

Deck

Deck

Deck

Deck

DB SA Snatch DB SA Snatch DB SA Snatch DB SA Snatch

Hang Clean Hang Clean Hang Clean Hang Clean

CG Power Pull CG Power Pull CG Power Pull CG Power Pull

Deck

Deck

Deck

Deck

Push Press Push Press Push Press Push Press

DB SA Snatch DB SA Snatch DB SA Snatch DB SA Snatch

Block II Black

Tier 1

Cycle 1 Week 1

Deck Clean

Cycle 1 Week 2

Deck Clean

Cycle 1 Week 3

Deck Clean

Cycle 1 Week 4

Deck Clean

Tier 2 Hang Clean Hang Clean Hang Clean Hang Clean

Tier 3 Tier 4

Block 7 Clean Block 7 Clean Block 7 Clean Block 7 Clean

to Push Press to Push Press to Push Press to Push Press

Hex Bar

Hex Bar

Hex Bar

Hex Bar

Deadlift

Deadlift

Deadlift

Deadlift

Tier 5 DB SA Snatch DB SA Snatch DB SA Snatch DB SA Snatch

BLOCK III Cycle 1 Front 7 Week 1

Cycle 1 Week 2

Cycle 1 Week 3

Cycle 1 Week 4

OFF

Cycle 2 Week 1

Cycle 2 Week 2

Cycle 2 Week 3

Cycle 2 Week 4

Deck Clean Deck Clean Deck Clean Deck Clean

Hang Clean Hang Clean Hang Clean Hang Clean

Block 7 Clean Block 7 Clean Block 7 Clean Block 7 Clean to Push Press to Push Press to Push Press to Push Press Block 7 SG Block 7 SG Block 7 SG Block 7 SG Power Pull Power Pull Power Pull Power Pull

DB SA Snatch DB SA Snatch DB SA Snatch DB SA Snatch

OFF

Cycle 2 Week 1

Cycle 2 Week 2

Cycle 2 Week 3

Cycle 2 Week 4

SUMMER 2009 TOTAL BODY EXERCISE POOL

Tier 1 Deck Clean Deck Clean Deck Clean Deck Clean

Deck Clean Deck Clean Deck Clean Deck Clean

Tier 2 Tier 3 Tier 4 Tier 5

Hang Clean Hang Clean Hang Clean Hang Clean

Hex Bar Deadlift

Hex Bar Deadlift

Hex Bar Deadlift

Hex Bar Deadlift

Jump Medley Jump Medley Jump Medley Jump Medley

Landmine Kettlebell Medley

Landmine Kettlebell Medley

Landmine Kettlebell Medley

Landmine Kettlebell Medley

Hang Clean

Box Jump Progression

Long/Vertical Jump

Landmine Kettlebell Medley

Hang Clean

Box Jump Progression

Long/Vertical Jump

Landmine Kettlebell Medley

Hang Clean

Box Jump Progression

Long/Vertical Jump

Landmine Kettlebell Medley

Hang Clean

Box Jump Progression

Long/Vertical Jump

Landmine Kettlebell Medley

Block IV Front 7

Cycle 1 Week 1

Tier 1 - T1 Hang Clean

Cycle 1 Week 2

Hang Clean

Cycle 1 Week 3

Hang Clean

Cycle 1 Week 4

Hang Clean

Tier 1 - T2 Block 10

Tier 2

Total Body/Lower Body Metabolic Medley

Tier 4

Block 7

Total Body/Lower Body Metabolic Medley

Block 12

Total Body/Lower Body Metabolic Medley

Block 10

Total Body/Lower Body Metabolic Medley

Tier 5

BLOCK III

Outside the Box

Cycle 1 Week 1

Cycle 1 Week 2

Cycle 1 Week 3

Cycle 1 Week 4

Tier 1 Block 12 Clean Block 12 Clean Block 12 Clean Block 12 Clean

OFF OFF

Cycle 2 Week 1

Hang Clean

Cycle 2 Week 2

Hang Clean

Cycle 2 Week 3

Hang Clean

Cycle 2 Week 4

Hang Clean

Block 10

Total Body/Lower Body Metabolic Medley

Block 7

Total Body/Lower Body Metabolic Medley

Block 12

Total Body/Lower Body Metabolic Medley

Block 10

Total Body/Lower Body Metabolic Medley

Cycle 2 Week 1

Hang Clean

Cycle 2 Week 2

Hang Clean

Cycle 2 Week 3

Hang Clean

Cycle 2 Week 4

Hang Clean

SUMMER 2009 TOTAL BODY EXERCISE POOL

Tier 2 Tier 3

Hang Clean

Box Jump Progression

Hang Clean

Box Jump Progression

Hang Clean

Box Jump Progression

Hang Clean

Box Jump Progression

Block 12 Split Clean Box Jump Progression

Block 12 Split Clean Box Jump Progression

Block 12 Split Clean Box Jump Progression

Block 12 Split Clean Box Jump Progression

Tier 4 Vertical Jumps Vertical Jumps Vertical Jumps Vertical Jumps

Vertical Jumps Vertical Jumps Vertical Jumps Vertical Jumps

Tier 5

Long Jump Progression

Long Jump Progression

Long Jump Progression

Long Jump Progression

Long Jump Long Jump Long Jump Long Jump Progression Progression Progression Progression

BLOCK IV

Outside the Box

Cycle 1 Week 1

Cycle 1 Week 2

Cycle 1 Week 3

Cycle 1 Week 4

OFF

Cycle 2 Week 1

Cycle 2 Week 2

Cycle 2 Week 3

Cycle 2 Week 4

Tier 1 - T1 Hang Clean Hang Clean Hang Clean Hang Clean

Hang Clean Hang Clean Hang Clean Hang Clean

Tier 1 - T2 Block 12 Clean Block 10 Clean Block 15 Clean Block 12 Clean

Block 15 Split Block 15 Split Block 15 Split Block 15 Split

Clean

Clean

Clean

Clean

Tier 2 Power Curl Power Curl Power Curl Power Curl

Power Curl Power Curl Power Curl Power Curl

Tier 4 Tier 5

Box Jump Progression Long Jump Progression

Box Jump Progression Long Jump Progression

Box Jump Progression Long Jump Progression

Box Jump Progression Long Jump Progression

Box Jump Progression Long Jump Progression

Box Jump Progression Long Jump Progression

Box Jump Progression Long Jump Progression

Box Jump Progression Long Jump Progression

SUMMER 2009 LOWER BODY EXERCISE POOL

Block I Cardinal

Cycle 1 Week 1

Cycle 1 Week 2

Cycle 1 Week 3

Cycle 1 Week 4

OFF

Cycle 2 Week 1

Cycle 2 Week 2

Cycle 2 Week 3

Cycle 2 Week 4

Tier 1 Front Squat Front Squat Front Squat Front Squat

Front Squat Front Squat Front Squat Front Squat

Tier 2 Tier 3 Tier 4 Tier 5

Back Squat Back Squat Back Squat Back Squat

Front Squat Front Squat Front Squat Front Squat

Box

Box

Box

Box

Standard

Standard

Standard

Standard

Lateral Lunge Lateral Lunge Lateral Lunge Lateral Lunge

Standard Lateral Standard Lateral Standard Lateral Standard Lateral

Step Up

Step Up

Step Up

Step Up

Back Squat Back Squat Back Squat Back Squat

Front Squat Front Squat Front Squat Front Squat

Box

Box

Box

Box

Standard

Standard

Standard

Standard

Lateral Lunge Lateral Lunge Lateral Lunge Lateral Lunge

Standard Lateral Standard Lateral Standard Lateral Standard Lateral

Step Up

Step Up

Step Up

Step Up

Block II Black

Cycle 1 Week 1

Cycle 1 Week 2

Cycle 1 Week 3

Cycle 1 Week 4

OFF

Cycle 2 Week 1

Cycle 2 Week 2

Cycle 2 Week 3

Cycle 2 Week 4

Tier 1 Back Squat Back Squat Back Squat Back Squat

Back Squat Back Squat Back Squat Back Squat

Tier 2

Back Squat Box

Back Squat Box

Back Squat Box

Back Squat Box

Tier 3

Front Squat Pause

Front Squat Pause

Front Squat Pause

Front Squat Pause

Tier 4

Standard

Standard

Standard

Standard

Lateral Lunge Lateral Lunge Lateral Lunge Lateral Lunge

Tier 5

Standard Lateral Standard Lateral Standard Lateral Standard Lateral

Step Up

Step Up

Step Up

Step Up

BLOCK III Cycle 1

Cycle 1

Cycle 1

Cycle 1

Front 7 Week 1 Week 2 Week 3 Week 4

OFF

Back Squat Back Squat Back Squat Back Squat

Box

Box

Box

Box

Front Squat Front Squat Front Squat Front Squat

Pause

Pause

Pause

Pause

Standard

Standard

Standard

Standard

Lateral Lunge Lateral Lunge Lateral Lunge Lateral Lunge

Standard Lateral Standard Lateral Standard Lateral Standard Lateral

Step Up

Step Up

Step Up

Step Up

Cycle 2

Cycle 2

Cycle 2

Cycle 2

Week 1 Week 2 Week 3 Week 4

SUMMER 2009 LOWER BODY EXERCISE POOL

Tier 1 Tier 2 Tier 3 Tier 4 Tier 5

Front Squat Front Squat Box 2 Chains Box 1 Chain

Front Squat Box 3 Chains

Front Squat

Back Squat Back Squat Back Squat Back Squat

Box

Box

Box

Box

Split Squat Elevated

Pistols to Box

Pistols to Box

Counterbalance SL Squat of Box

Versa Slide Versa Slide Versa Slide Versa Slide

Combo Lunge Combo Lunge Combo Lunge Combo Lunge

Versa Slide Versa Slide Versa Slide Versa Slide

Lateral Lunge Lateral Lunge Lateral Lunge Lateral Lunge

Back Squat Back Squat Back Squat Back Squat

Back Squat Back Squat Back Squat Back Squat

Box

Box

Box

Box

Split Squat Elevated

Pistols to Box

Pistols to Box

Counterbalance SL Squat of Box

Versa Slide Versa Slide Versa Slide Versa Slide

Combo Lunge Combo Lunge Combo Lunge Combo Lunge

Versa Slide Versa Slide Versa Slide Versa Slide

Lateral Lunge Lateral Lunge Lateral Lunge Lateral Lunge

Block IV Cycle 1

Cycle 1

Cycle 1

Front 7 Week 1 Week 2 Week 3

Tier

1

-

T1

Safety Bar Squat Box

Safety Bar Squat Box

Safety Bar Squat Box

Tier

1

-

T2

Front Box

Squat

Front Squat Box

Front Squat Box

Tier 3

Total Body/Lower Body Metabolic Medley

Total Body/Lower Body Metabolic Medley

Total Body/Lower Body Metabolic Medley

Tier 4

Split Squat back Split Squat back Pistol Squat

foot elevated

foot elevated

Box

Tier 5

BLOCK III

Outside the Box

Cycle 1 Week 1

Cycle 1 Week 2

Cycle 1 Week 3

Tier 1 Front Squat Front Squat Front Squat

Cycle 1 Week 4 Safety Bar Squat Box Front Squat Box

Total Body/Lower Body Metabolic Medley Counterbalance Single Leg Squat

Cycle 1 Week 4

Front Squat

OFF

Cycle 2 Week 1 Safety Bar Squat Box

Cycle 2 Week 2 Safety Bar Squat Box

Back Squat Back Squat

Total Body/Lower Total Body/Lower

Body Metabolic

Body Metabolic

Medley

Medley

Split Squat back Pistol Squat

foot elevated

Box

Cycle 2 Week 3 Safety Bar Squat Box

Back Squat

Total Body/Lower Body Metabolic Medley

Pistol Squat Box

Cycle 2 Week 4 Safety Bar Squat Box

Back Squat

Total Body/Lower Body Metabolic Medley

Counterbalance Single Leg Squat

OFF

Cycle 2 Week 1

Cycle 2 Week 2

Cycle 2 Week 3

Cycle 2 Week 4

Front Squat Front Squat Front Squat Front Squat

SUMMER 2009 LOWER BODY EXERCISE POOL

Tier 2 Tier 3 Tier 4 Tier 5

Front Squat Front Squat Front Squat Front Squat

Box

Box

Box

Box

Reverse Lunge Reverse Lunge Reverse Lunge Reverse Lunge

to Step Up to Step Up to Step Up to Step Up

Split Squat BFE Pistol Box

BQ Squat

Pistol w/Hip

w/Hip Flexion w/Hip Flexion w/Hip Flexion Flexion

Slide Board/Versa Slide Board/Versa Slide Board/Versa Slide Board/Versa

Slide

Slide

Slide

Slide

Front Squat Front Squat Front Squat Front Squat

Box

Box

Box

Box

Reverse Lunge Reverse Lunge Reverse Lunge Reverse Lunge

to Step Up to Step Up to Step Up to Step Up

Split Squat BFE Pistol Box BQ Squat

Pistol w/Hip

w/Hip Flexion w/Hip Flexion w/Hip Flexion Flexion

Slide Board/Versa Slide Board/Versa Slide Board/Versa Slide Board/Versa

Slide

Slide

Slide

Slide

BLOCK IV Cycle 1

Outside the Box Week 1

Tier

2

-

T1

Front Box

Squat

Cycle 1 Week 2 Front Squat Box

Cycle 1 Week 3 Front Squat Box

Cycle 1 Week 4 Front Squat Box

Tier 2 - T2 Reverse Lunge to Step Reverse Lunge to Step Reverse Lunge to Step Reverse Lunge to Step

Up Progression

Up Progression

Up Progression

Up Progression

Tier 3 Tier 4

Lower Body Metabolic Medley

Split Squat BFE w/Hip Flexion

Lower Body Metabolic Medley

Pistol Box w/Hip Flexion

Lower Body Metabolic Medley

BQ Squat w/Hip Flexion

Lower Body Metabolic Medley

Pistol w/Hip Flexion

Tier 5

OFF

Cycle 2 Week 1 Front Squat Box

Cycle 2 Week 2 Front Squat Box

Cycle 2 Week 3 Front Squat Box

Cycle 2 Week 4 Front Squat Box

Reverse Lunge to Step Reverse Lunge to Step Reverse Lunge to Step Reverse Lunge to Step

Up Progression

Up Progression

Up Progression

Up Progression

Lower Body Metabolic Medley

Split Squat BFE w/Hip Flexion

Lower Body Metabolic Medley

Pistol Box w/Hip Flexion

Lower Body Metabolic Medley

BQ Squat w/Hip Flexion

Lower Body Metabolic Medley

Pistol w/Hip Flexion

SUMMER 2009 UPPER BODY EXERCISE POOL

Block I Cardinal

Tier 1

Tier 2

Tier 3

Tier 4

Cycle 1

Cycle 1

Cycle 1

Cycle 1

Week 1 Week 2 Week 3 Week 4

G2 OH Press G2 OH Press G2 OH Press G2 OH Press

w/ Chin Up w/ Chin Up w/ Chin Up w/ Chin Up

G2 Bench G2 Bench G2 Bench G2 Bench

Press

Press

Press

Press

Sumo

Sumo

Sumo

Sumo

Supinated Row Supinated Row Supinated Row Supinated Row

DB SA Row w/ DB SA Row w/ DB SA Row w/ DB SA Row w/ DB Incline Press DB Incline Press DB Incline Press DB Incline Press

OFF

Cycle 2

Cycle 2

Cycle 2

Cycle 2

Week 1 Week 2 Week 3 Week 4

G2 OH Press G2 OH Press G2 OH Press G2 OH Press

w/ Chin Up w/ Chin Up w/ Chin Up w/ Chin Up

G2 Bench G2 Bench G2 Bench G2 Bench

Press

Press

Press

Press

Sumo

Sumo

Sumo

Sumo

Supinated Row Supinated Row Supinated Row Supinated Row

DB SA Row w/ DB SA Row w/ DB SA Row w/ DB SA Row w/ DB Incline Press DB Incline Press DB Incline Press DB Incline Press

Tier 5 Inverted Row Inverted Row Inverted Row Inverted Row

Inverted Row Inverted Row Inverted Row Inverted Row

Block II Black

Tier 1

Tier 2

Cycle 1 Week 1 G2 Bench Press G4 Bench Press w/Ext

Cycle 1 Week 2 G2 Bench Press G4 Bench Press w/Ext

Cycle 1 Week 3 G2 Bench Press G4 Bench Press w/Ext

Cycle 1 Week 4 G2 Bench Press G4 Bench Press w/Ext

Tier 3

Chin Ups

Chin Ups

Chin Ups

Chin Ups

w/Pronated Row w/Pronated Row w/Pronated Row w/Pronated Row

Tier 4

DB SA Row w/ DB DB SA Row w/ DB DB SA Row w/ DB DB SA Row w/ DB AA Incline Press AA Incline Press AA Incline Press AA Incline Press

Tier 5

Inverted Row Inverted Row Inverted Row Inverted Row w/G2 OH Press w/G2 OH Press w/G2 OH Press w/G2 OH Press

BLOCK III Cycle 1

Cycle 1

Cycle 1

Cycle 1

Front 7 Week 1 Week 2 Week 3 Week 4

OFF OFF

Cycle 2 Week 1 G2 Bench Press G4 Bench Press w/Ext

Cycle 2 Week 2 G2 Bench Press G4 Bench Press w/Ext

Cycle 2 Week 3 G2 Bench Press G4 Bench Press w/Ext

Cycle 2 Week 4 G2 Bench Press G4 Bench Press w/Ext

Chin Ups

Chin Ups

Chin Ups

Chin Ups

w/Pronated Row w/Pronated Row w/Pronated Row w/Pronated Row

DB SA Row w/ DB DB SA Row w/ DB DB SA Row w/ DB DB SA Row w/ DB AA Incline Press AA Incline Press AA Incline Press AA Incline Press

Inverted Row Inverted Row Inverted Row Inverted Row

w/G2 OH Press w/G2 OH Press w/G2 OH Press w/G2 OH Press

Cycle 2

Cycle 2

Cycle 2

Cycle 2

Week 1 Week 2 Week 3 Week 4

SUMMER 2009 UPPER BODY EXERCISE POOL

Tier 1 Tier 2 Tier 3 Tier 4 Tier 5

G2 Incline G2 Incline G2 Incline G2 Incline Press 2 Chains Press 1 Chains Press 3 Chains Press G4 Bench G4 Bench G4 Bench G4 Bench Press w/Ext Press w/Ext Press w/Ext Press w/Ext

Inverted Row/DBSA Inverted Row/DBSA Inverted Row/DBSA Inverted Row/DBSA Row/DB SA BP Row/DB SA BP Row/DB SA BP Row/DB SA BP

Dead Stop Rows

Dead Stop Rows

Dead Stop Rows

Dead Stop Rows

Chin Ups/Pulldwn/DB Chin Ups/Pulldwn/DB Chin Ups/Pulldwn/DB Chin Ups/Pulldwn/DB

Press

Press

Press

Press

G2 Bench G2 Bench G2 Bench G2 Bench Press 2 Chains Press 1 Chains Press 3 Chains Press G4 Bench G4 Bench G4 Bench G4 Bench Press w/Ext Press w/Ext Press w/Ext Press w/Ext

Inverted Row/DBSA Inverted Row/DBSA Inverted Row/DBSA Inverted Row/DBSA Row/DB SA BP Row/DB SA BP Row/DB SA BP Row/DB SA BP

Dead Stop Rows

Dead Stop Rows

Dead Stop Rows

Dead Stop Rows

Chin Ups/Pulldwn/DB Chin Ups/Pulldwn/DB Chin Ups/Pulldwn/DB Chin Ups/Pulldwn/DB

Press

Press

Press

Press

Block IV Cycle 1

Cycle 1

Cycle 1

Cycle 1

Front 7 Week 1 Week 2 Week 3 Week 4

Tier 1

G2 Incline Press

G2 Incline Press

G2 Incline Press

G2 Incline Press

Tier

3

-

T1

Axle Floor Press

Axle Floor Press

Axle Floor Press

Axle Floor Press

Tier

3

-

T2

Chin Up/DRS/SA DB BP

Chin Up/DRS/SA DB BP

Chin Up/DRS/SA DB BP

Chin Up/DRS/SA DB BP

Tier 4

Upper Body

Upper Body

Upper Body

Upper Body

Metabolic Medley Metabolic Medley Metabolic Medley Metabolic Medley

Tier 5

DB Triceps Extension

BLOCK III Cycle 1

Outside the Box Week 1

Tier 1

G2 Incline Press

DB Triceps Extension

Cycle 1 Week 2 G2 Incline Press

DB Triceps Extension

Cycle 1 Week 3 G2 Incline Press

DB Triceps Extension

Cycle 1 Week 4 G2 Incline Press

OFF OFF

Cycle 2

Cycle 2

Cycle 2

Cycle 2

Week 1 Week 2 Week 3 Week 4

G2 Bench G2 Bench G2 Bench G2 Bench

Press

Press

Press

Press

Axle Floor Axle Floor Axle Floor Axle Floor

Press

Press

Press

Press

Chin Up/DRS/SA Chin Up/DRS/SA Chin Up/DRS/SA Chin Up/DRS/SA

DB BP

DB BP

DB BP

DB BP

Upper Body

Upper Body

Upper Body

Upper Body

Metabolic Medley Metabolic Medley Metabolic Medley Metabolic Medley

DB Triceps Extension

Cycle 2 Week 1 G2 Bench Press

DB Triceps Extension

Cycle 2 Week 2 G2 Bench Press

DB Triceps Extension

Cycle 2 Week 3 G2 Bench Press

DB Triceps Extension

Cycle 2 Week 4 G2 Bench Press

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