
CHEST
Eccentric Press Up
Bump Pups
Isometric Hold
1.5 Press Ups (Pups)
Hands Off (HO) Pup
Monkey Pup
Bridge Pup
Haka Pups
LEGS
Eccentric Squat
Bump Squat
Isometric Hold
Sprinters
Sprinters
1 Leg Squats
1 Leg Seated Jumps
Jump Sprinters
Single Leg Box Jumps
Seated Jumps
BACK
Eccentric Chins
Snappers
Isometric Hold
Seratai
Hang Pull
Moss
Chins
Chesty Chins
SHOULDERS
Wires
Pike Punch
Isometric Hold
3 to 1 Pikes
Wire Returns
Monkey Returns
Donkeys
Gorilla Returns
McCaws
Lockouts
Fully extended, slowly down to ground
Two-inch press ups from ground up.
Static hold in press up position.
Bump pup + full pup.
Lift hands first then press up
3 crawls forward then chest to ground
Take weight and 'drag' yourself laterally
Explosive Pup - hand and feet off ground
Slowly drop to lowest squat position
2 inch squats from bottom of range
Static hold in squat position
Lunge with back leg elevated
Lunge with back leg elevated
Squat to box on one leg
Sit on box, jump high with one leg
Jump lunge with back leg elevated
One leg jump onto box
Sit on box, jump as high as possible
Chin over bar, slowly down to full extension
On front, palms from side to tailbone.
Static hold in half chin up position
Hang from bar, chest up, arms forward
Hang horizontally, hips up, pull chest to bar
Hands 'above head' to tailbone & back
Full extension to chin over bar
Explosive chi to get as high as possible.
Pretend you're crawling under wire.
Lifting position, bend elbows, extend.
Static hold in half press position
3 seconds down, 1 second up (Pike Punch)
Same as wires but return to start point
Crawl forward x4, crawl back to start
Kick feet high as possible up wall
Stumble forward, crawl back to start point
Flat on stomach, explode to 'down-dog'
Pike punch from handstand position
Slower the better
Hips Up
Hips Up
Hips Up
Hips Up
Knees close to ground
Thumbs / Nipples
Hips Up
"Nipples Up"
"Nipples Up"
"Nipples Up"
Bodyweight back
Bodyweight back
Chest up
Chest up
Weight back
Punch arms high
No swinging
Slower the better
Straight arms
Elbows back
Tension through arms
Weight through heels
Eyes down
Palms facing = Arms
Jump if needed
Bend knees
Tailbone high
Elbow behind ears
3 seconds down, 1 second up
Reverse process.
Heels to wall = safe back
Hips go high
Hips up
Chest only contact
Elbows bent (lower = harder)
Thumbs in line with nipples
Chest only Contact
Chest fully to ground
Hips Up / Wide hands
Clap - Chest - Knee progression
Weight through heels
Squeeze bum , don't bounce
Spread weight through foot
Drop back knee
Drop back knee
Hips move first; weight in heel
Punch arms high
Chest up
Chest up
Punch arms high
Elbows back
Eyes down
Lower = Harder
Subtle movement
Hips high
Palms up at bum.
Palms away = Back
Higher = harder
Move 'under wire'
Elbow behind ears.
Lower = harder
High as possible
Squeeze core at top
Thumbs in line with nipples
Eyes down to protect neck.
Full extension at top
Hips high
"Drag T-Shirt"
Take your time.
Slower the better.
Knees behind toes
Push through front heel
Push through front heel
Control down to box
High knees / Up & On
Stay in the fight.
Stay in the fight.
Higher = Harder
Chest must hit bar
Full extension to chin over