Clean and press a kettlebell with one arm. Clean the kettlebell to your shoulder by extending through the legs and hips as you pull the kettlebell towards your shoulder. Rotate your wrist as you do so. Press the weight overhead by extending through the elbow.This will be your starting position.

Quadriceps

Calves

Glutes

Advanced

One-Arm Side Deadlift

Stand to the side of a barbell next to its center. Bend your knees and lower your body until you are able to reach the barbell.

One Leg Barbell Squat

Start by standing about 2 to 3 feet in front of a flat bench with your back facing the bench. Have a barbell in front of you on the floor. Tip: Your feet should be shoulder width apart from each other.

Open Palm Kettlebell Clean

Place one kettlebell between your feet. Clean the kettlebell by extending through the legs and hips as you raise the kettlebell towards your shoulders.

Overhead Lat

Sit upright on the floor with your partner behind you. Raise one arm straight up, and flex the elbow, attempting to touch your hand to your back. Your parner should hold your tricep and wrist. This will be your starting position.

Lats

Triceps

Advanced

Overhead Squat

Start out by having a barbell in front of you on the floor. Your feet should be wider than shoulder width apart from each other.

Overhead Triceps

Sit upright on the floor with your partner behind you. Raise one arm straight up, and flex the elbow, attempting to touch your hand to your back. Your parner should hold your elbow and wrist. This will be your starting position.

Triceps

Lats

Advanced

Plyo Kettlebell Pushups

Place a kettlebell on the floor. Place yourself in a pushup position, on your toes with one hand on the ground and one hand holding the kettlebell, with your elbows extended. This will be your starting position.

Power Jerk

Power Snatch

Begin with a loaded barbell on the floor. The bar should be close to or touching the shins, and a wide grip should be taken on the bar. The feet should be directly below the hips, with the feet turned out as needed. Lower the hips, with the chest up and the head looking forward. The shoulders should be just in front of the bar. This will be the starting position.

Press Sit-Up

To begin, lie down on a bench with a barbell resting on your chest. Position your legs so they are secure on the extension of the abdominal bench. This is the starting position.

Push Press

Push Press targeting Shoulders.

Reverse Band Deadlift

Set the bar up in a power rack. Attach bands to the top of the rack, using either bands pegs or the frame itself. Attach the other end of the bands to the bar.

Reverse Band Power Squat

Begin in a power rack with the pins and bar set at the appropriate height. After loading the bar, attach bands to the top of the rack, using either pegs or the frame itself. Attach the other end of the bands to the bar.

Reverse Band Sumo Deadlift

Begin with a bar loaded on the floor inside of a power rack. Attach bands to the top of the rack, using either pegs or the frame itself. Attach the other end to the barbell.

Seated Biceps

Sit on the floor with your knees bent and your partner standing behind you. Extend your arms straight behind you with your palms facing each other. Your partner will hold your wrists for you. This will be the starting position.

Seated Front Deltoid

Sit upright on the floor with your legs bent, your partner standing behind you. Stick your arms straight out to your sides, with your palms facing the ground. Attempt to move them as far behind you as possible, as your assistant holds your wrists. This will be your starting position.

Shoulders

Chest

Advanced

Seated Glute

In a seated position with your knees bent, cross one ankle over the opposite knee. Your partner will stand behind you. Now, lean forward as your partner braces your shoulders with their hands. This will be your starting position.

Glutes

Adductors

Advanced

Seated Hamstring

In a seated position with your legs extended, have your partner stand behind you. Now, lean forward as your partner braces your shoulders with their hands. This will be your starting position.

Hamstrings

Calves

Advanced

Snatch from Blocks

Begin with a loaded barbell on boxes or stands of the desired height. A wide grip should be taken on the bar. The feet should be directly below the hips, with the feet turned out as needed. Lower the hips, with the chest up and the head looking forward. The shoulders should be just in front of the bar, with the elbows pointed out. This will be the starting position.

Speed Squats

This exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack that best matches your height. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders (slightly below the neck) across it.

Split Snatch

Squat Jerk

Standing with the weight racked on the front of the shoulders, begin with the dip. With your feet directly under your hips, flex the knees without moving the hips backward. Go down only slightly, and reverse direction as powerfully as possible. Drive through the heels create as much speed and force as possible, and be sure to move your head out of the way as the bar leaves the shoulders.

Weighted Sissy Squat

Standing upright, with feet at shoulder width and toes raised, use one hand to hold onto the beams of a squat rack and the opposite arm to hold a plate on top of your chest. This is your starting position.

Zercher Squats

This exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack that best matches your height. The correct height should be anywhere above the waist but below the chest. Once the correct height is chosen and the bar is loaded, lock your hands together and place the bar on top of your arms in between the forearm and upper arm.

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