Lower body

Squat Variations

Box Squat

o Height variations (High, Parallel, Low)

o Low Back emphasis:

low box and close stance

o Hip emphasis:

low to parallel box and wide stance

o Break normal sticking point:

slightly above parallel box

Front Box Squat

Back Squat

Front Squat

Belt Squat

Safety Squat

Cambered Bar Squat

Zerker Squat

Good-morning Squat

Other variations

o Narrow vs wide stance

o Weight or number of chains

set of 5/8" chain (40-160 lbs)

o Reverse band (future method)

 o Bars: Safety, Cambered, Buffalo, etc

o Manta Ray support

Deadlift Variations

Conventional Deadlift

o low back emphasis

o variation

stand on 2" or 4" block

Sumo

o hip emphasis

o variation

stand on 2" block

Ultra-wide

Romanian Deadlift

Rack Pull (2", 4", 6" from ground)

o No more than 10% greater than Deadlift 1RM

Other variations

o 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

o Number or Weight of Chains

 set of 5/8" chain (40-160 lbs)

o Grip (Snatch, Double overhand, Mixed)

o Standing on different height of boards

o Various stances

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

Banded Good-morning

Zerker Good-morning

Other variations

o Arched or rounded back position

o Bars, Safety Bar, Cambered, etc

o Number of Bands

o Weight or Number of Chains

set of 5/8" chain (40-160 lbs)

o Narrow, Medium, or wide stance.

Example Squat & Deadlift Accessory Exercises

Includes supplemental exercises for Squat & Deadlifts

o Glutes, Hamstrings, Low Back, Traps, Abs

Reverse hyper-extensions
 o Variations:

Short or long strap

Roller

Leg Curl on Reverse Hyper Machine

Zercher Squats

Inverse Leg Curl

Sled Pull

o 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

o Grip (Close, Medium, Wide)

o Bar shapes (Cambered, Football, Fat, etc)

o Weight or number of chains

set of 5/8" chain (40-160 lbs)

o Bands (Light, Strong)

o Reverse band (future method)

Example Accessory Exercises on Bench Day

Includes supplemental exercises for Bench Press and upper body

o Upper Back, Lats, Deltoids, Triceps, and Abs

Weight Dips

Overhead Presses

Chin-ups

Lat Pulldowns

Rows (Chest Supported)

Hammer Curls

Dumbbell Rear Lateral Raise