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

Hamstrings

Glutes

Lower Back

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.

Pelvic Tilt Into Bridge

Lie down with your feet on the floor, heels directly under your knees.

Lower Back

Intermediate

Power Clean

Stand with your feet slightly wider than shoulder width apart and toes pointing out slightly.

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.

Power 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.

Power Stairs

In the power stairs, implements are moved up a staircase. For training purposes, these can be performed with a tire or box.

Pull Through

Begin standing a few feet in front of a low pulley with a rope or handle attached. Face away from the machine, straddling the cable, with your feet set wide apart.

Pyramid

Start off by rolling your torso forward onto the ball so your hips rest on top of the ball and become the highest point of your body.

Lower Back

Shoulders

Beginner

Rack Pulls

Set up in a power rack with the bar on the pins. The pins should be set to the desired point; just below the knees, just above, or in the mid thigh position. Position yourself against the bar in proper deadlifting position. Your feet should be under your hips, your grip shoulder width, back arched, and hips back to engage the hamstrings. Since the weight is typically heavy, you may use a mixed grip, a hook grip, or use straps to aid in holding the weight.

Rack Pull with Bands

Set up in a power rack with the bar on the pins. The pins should be set to the desired point; just below the knees, just above, or in the mid thigh position. Attach bands to the base of the rack, or secure them with dumbbells. Attach the other end to the bar. You may need to choke the bands to provide tension.

Reverse Band Box Squat

Begin in a power rack with a box at the appropriate height behind you. Set up the bands either on band pegs or attached to the top of the rack, ensuring they will be directly above the bar during the squat. Attach the other end to the bar.

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.

Rickshaw Carry

Position the frame at the starting point, and load with the appropriate weight. Standing in the center of the frame, begin by gripping the handles and driving through your heels to lift the frame. Ensure your chest and head are up and your back is straight.

Rickshaw Deadlift

Load the frame with the desired weight. Center yourself between the handles. You feet should be about hip width apart. Bend at the hips to grip the handles, allowing your shoulder blades to protract.

Romanian Deadlift

Put a barbell in front of you on the ground and grab it using a pronated (palms facing down) grip that a little wider than shoulder width. Tip: Depending on the weight used, you may need wrist wraps to perform the exercise and also a raised platform in order to allow for better range of motion.

Romanian Deadlift from Deficit

Begin standing while holding a bar at arm's length in front of you. You can stand on a raised platform to increase the range of motion.

Rowing, Stationary

To begin, seat yourself on the rower. Make sure that your heels are resting comfortably against the base of the foot pedals and that the straps are secured. Select the program that you wish to use, if applicable. Sit up straight and bend forward at the hips.

Sandbag Load

To load sandbags or other objects, begin with the implements placed a distance from the loading platform, typically 50 feet.

Seated Calf Stretch

Sit up straight on an exercise mat.

Seated Good Mornings

Set up a box in a power rack. The pins should be set at an appropriate height. Begin by stepping under the bar and placing it across the back of the shoulders, not on top of your traps. Squeeze your shoulder blades together and rotate your elbows forward, attempting to bend the bar across your shoulders.

Lower Back

Glutes

Intermediate

Smith Machine Hang Power Clean

Position the bar at knee height and load it to an appropriate weight.

Smith Machine Squat

To begin, first set the bar on the height 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.

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