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Administrator. Graeme
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1. Squat


  • Box squat, air squat, dumbbell squat, back squat, front squat, overhead squat

2. Single-leg Squat


  • Lunge, box step-up, reverse lunge, hanging-leg pistol from box, elevated-leg pistol from box, pistol

3. Jump and Land


  • Jumping mechanics, (broad jump), box jump, (rebounding box jump)*

4. Hip and Trunk Flexion (seated)


  • Butterfly sit-up, feet-anchored military sit-up, weighted sit-up, Roman chair sit-up, GHD sit-up

5. Hip and Trunk Flexion (hanging, bent knee)


  • Supine knee draw, hanging knee raise, knees-to-elbows, kipping knees-to-elbows, (skin-the cat)*

6. Hip and Trunk Flexion (hanging, straight leg)


  • Supine leg raise, hanging straight leg raise, toes-to-bar, kipping toes-to-bar, (glide kip)*

7. Hip and Trunk Flexion (static)


  • Tuck sit, L-sit knee extensions, L-sit, (L-sit on rings)*, (V-sit)*

8. Hip and Trunk Extension


  • Good morning, hip extension, back extension, hip and back extension, (glute ham raise)*

9. Pull Object (ground to hip)


  • Romanian deadlift, deadlift

10. Pull Object (ground to shoulder)


  • Muscle clean, power clean, power clean + front squat, clean
  • Dumbbell muscle clean, db power clean, db power clean + front squat, db clean, db split clean

11. Pull Object (ground to overhead)


  • Muscle snatch, power snatch, power snatch + overhead squat, snatch
  • Dumbbell muscle snatch, db power snatch, db power snatch + overhead squat, db snatch

12. Pull to Object (strict, horizontal)


  • Ring row, false grip ring row

13. Pull to Object (strict, vertical)


  • Static hang, scapular pull-up, piked ring row, band-assisted pull-up, pull-up, weighted pull-up

14. Pull to Object (kipping)


  • Kip swing, kipping pull-ups, chest-to-bar kipping pull-up, butterfly pull-up

15. Push Away from Object (horizontal)


  • Push-up from box, push-up, ring push-up

16. Push Object (horizontal)


  • Floor press, bench press

17. Push Away from Object (vertical)


  • Parallette dip, box dip, bar dip, ring dip

18. Push Object (vertical)


  • Press, push press, push jerk, split jerk
  • Dumbbell press, db push press, db push jerk, db split jerk

19. Push Away from Object (vertical, inverted, static)


  • Down dog pike hold, pike hold from box, kick up to handstand, wall-assisted handstand, (freestanding handstand)

20. Push Away from Object (vertical, inverted, dynamic)


  • Down dog push-up, pike push-up from box, handstand push-up, kipping HSPU, (deficit HSPU) *, (freestanding HSPU)

21. Push Away from Object (vertical, inverted, ambulatory)


  • Inchworm/walkback, wallwalk, nose-to-wall handstand, (shoulder taps)*, (handstand walk)*

22. Hybrid (pull to object [vertical], jump and land)


  • Jumping pull-up

23. Hybrid (pull to object [vertical], hip and trunk flexion [static])


  • L-hang knee extensions, L-hang, L pull-up

24. Hybrid (squat, push-up, jump and land)


  • Box burpee, step-up burpee, burpee

25. Hybrid (squat, push object)


  • Dumbbell thrusters, thrusters

26. Hybrid (sit-up, push object, single-leg squat)


  • Floor press and sit-up, Turkish get-up

27. Hybrid (squat, push object, throw)


  • Medicine ball front squats, wallballs

28. Hybrid (pull to object [vertical], push away from object [vertical])


  • Muscle-up from floor, band-assisted muscle-up, L-hang muscle-up, muscle-up, bar muscle-up

29. Hybrid (squat, pull to object [vertical])


  • Rope climb from seated, plank rope climb, rope climb, legless rope climb

30. Kettlebells


  • Russian swing, American swing

31. Monostructural (run)


  • (Walk)*, run

32. Monostructural (row)


  • Row

33. Monostructural (jump rope)


  • Rope skips, timed double-under attempts, double-unders
 

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