POWER – JUMPING
To be added
LOWER BODY PUSH:
GLUTES – QUADS – AD·DUCTORS
DOUBLE LEG
- Squats: keep even pressure on both feet
(a) wide stance to parallel (b) shoulder width stance to full; no buttwink - Deadlifts: keep even pressure on both feet
(a) wide sumo stance from the floor (b) shoulder width stance from the floor with d-handles (c) heavy sets from the rack safeties - Leg Press: keep even pressure on both feet or stagger feet placement; left leg – right leg
- Squat Machine: keep even pressure on both feet
SINGLE LEG
- Single Leg: left leg – right leg
- Split Stance Forward:
– Front Walking Lunge
– Split Squats front foot elevated on low step box
– Split Squat rear foot elevated (Bulgarians) - Vertical:
– Step Box single leg one side or side to side (both can be done as jumps)
– Sit to Stand feet staggered
- Split Stance Forward:
- Split Stance Sideways:
- Side Walking Lunge + Band
- Long Stride Side Step up on Low Box + Band
- Split Stance Side to Side:
- Side to Side Lunge + DBs
- Side to Side Hop
ADDITIONAL PUSH EXERCISES
- Machine Glute Kickback: left leg – right leg
- Hip Thrusts or Glute Bridge: keep even pressure on both feet or stagger feet placement; left leg – right leg
- Leg Extension: only if needed for additional quadricep work: left leg, right leg
LOWER BODY PULL:
HAMSTRINGS – SPINAL ERECTORS
Choose 1 exercise from each group
- Straight Legs or Semi-Straight Leg with hands narrow to shoulder width keeping arms close to side of body
- RDL – Romanians: keep even pressure on feet or use staggered stance left leg, right leg
- GHR – Glute Ham Raise: keep even pressure on feet or use staggered feet left leg, right leg
- 45º Extension Machine: even pressure on feet or use staggered feet left leg, right leg
- Flexing the Knee with upper arm at approx. 30º to 45º from side of body
- GHR – Glute Ham Raise: keep even pressure on feet or use staggered feet left leg, right leg
- Hammer Kneeling Leg Curl: left leg, right leg
- Seated Leg Curl: left leg, right leg
- Lying Leg Curl: left leg, right leg
- Standing Leg Curl: low cable with ankle cuff
ADDITIONAL EXERCISES
- These can be added to correct imbalances, for injury rehab or simply for extra work
GLUTES MEDIUS-MINIMUS
Stabilizing Movements
- All Single Leg Push Exercises that require balance
- Single Leg 1/4 Squats on Low Step Box – Forward or Backward
Hip Ab·duction – away from the midline of the body
- Band Side Steps – can do squat after each step
- Standing or Side Lying Leg Raise + Band
- Hip Ab·duction Machine
- Standing Low Cable Side Leg Raise
HIP AD·DUCTORS – towards the midline of the body
- All Push Exercises particularly with wider stances
- Hip Ad·duction Machine
HIP FLEXORS – knee(s) lifting in front of body
- Drum Major March + Band
- Knee-up Ab Exercise
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