Lower Body
Squat Variations
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Deadlift Variations
- Conventional Deadlift
- low back emphasis
- variation
- stand on 2" or 4" block
- Sumo
- hip emphasis
- variation
- stand on 2" block
- Ultra-wide
- Romanian Deadlift
- Rack Pull (2", 4", 6" from ground)
- No more than 10% greater than Deadlift 1RM
- Other variations
- Number of Bands
- Banded
- Pulled near horizontally front to back across each side of bar
- Lightened
- Pulled Vertically and anchored above bar on each side
- Pull raw what you would normally lift in suit
- Banded
- Number or Weight of Chains
- set of 5/8" chain (40-160 lbs)
- Grip (Snatch, Double overhand, Mixed)
- Standing on different height of boards
- Various stances
- Number of Bands
Good-mornings
Over rack or inside suspended chains
Workloads: 3-4 sets x 6 reps x 70% 1RM of Clean
- Seated Good-morning
- Suspended Good-morning
- Safety bar Good-morning
- Seated Good-morning
- Banded Good-morning
- Zerker Good-morning
- Other variations
- Arched or rounded back position
- Bars, Safety Bar, Cambered, etc
- Number of Bands
- Weight or Number of Chains
- set of 5/8" chain (40-160 lbs)
- Narrow, Medium, or wide stance
Example Squat & Deadlift Accessory Exercises
- Includes supplemental exercises for Squat & Deadlifts
- Glutes, Hamstrings, Low Back, Traps, Abs
- Reverse hyper-extensions
- Variations:
- Short or long strap
- Roller
- Leg Curl on Reverse Hyper Machine
- Variations:
- Zercher Squats
- Inverse Leg Curl
- Sled Pull
- Targets Glutes and Hamstrings
- Heavy Wheel Barrels
- Box Jump
- Machine Assisted Inverse Leg Curl
Upper Body
Bench Press Variations
- Bench Press
- Dumbbell Bench Press
- Board Press (1-4")
- Floor Press
- Rack Press (2-8" off chest)
- Incline Bench Press
- Decline Bench Press
- Reverse Bench Press
- Other variations
- Grip (Close, Medium, Wide)
- Bar shapes (Cambered, Football, Fat, etc)
- Weight or number of chains
- set of 5/8" chain (40-160 lbs)
- Bands (Light, Strong)
- Reverse band (future method)
Example Accessory Exercises on Bench Day
- Includes supplemental exercises for Bench Press and upper body
- Upper Back, Lats, Deltoids, Triceps, and Abs
- Weight Dips
- Overhead Presses
- Chin-ups
- Lat Pulldowns
- Rows (Chest Supported)
- Hammer Curls
- Dumbbell Rear Lateral Raise