Warm Ups

90/90s

Thoracic Bridge

Kettlebell

Goblet Squat (can be used with a DB or KB)

Violent (Hardstyle) Swings

KB Swing

Double KB Swings

1/2 Kneeling Halo

KB Tension Holds


Upper Body

How to Tie the Rope

Seated Rope Rows

 

Lower Body

Sumo Deadlift

Conventional Deadlift

Airborne Lunges

Kickstand Squats

Split Squats

 

Bodyweight

Chimp Crawls

Bear Crawls

Rockback

Pushup Progression

Pushup with 3 Second Eccentric

Baby Rolls

Ninja Moves

 

Loaded Carries

Trap Bar Carry

Farmer Carry

Mace Work

Mace Holds

Band Work

Banded Lat Pulldown

Banded Lat Engagement Deadlifts

Pallof Press