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  Click here to go to the first staff post in this thread.   Thread: Movement Hierarchies

  1.   Click here to go to the next staff post in this thread.   #1
    Administrator. Graeme

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    Default Movement Hierarchies



    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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    That's all well and good but where are the triceps kickbacks?

    Sent from my R7sf using Tapatalk


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    Fucked up Kunce

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    Quote Originally Posted by bull View Post
    That's all well and good but where are the triceps kickbacks?

    Sent from my R7sf using Tapatalk
    At least least you understood the chart.
    I got NFI. 😃
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