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EPC Core Lifts & Ratings

BENCH PRESS
MAX EFFORT BENCH *** Board Press *** Floor Press *** Flat Bench Press ** Band Assisted Bench Press ** Weighted Dips ** DB or DB/Band floor press (supplemental) ** Crazy Bells (supplemental) * Extra Wide Bench Press * Incline Bench Press * Overhead Lockout (max or supplemental) * JM Presses (max or supplemtal) Decline Bench Press Tricep Supplemental Overhead Tricep Extension (band or sled) Triceps extensions(**KB, DB)(flt, inc, dec) DB or DB/Band floor press (supplemental) Rolling triceps extensions Supra Pushdowns Band or Rope pushdowns Skull crushers (bar var) Rack Lockout KB Kickbacks (bell extended) Front Delt Military Press (or add chains, bands) Press off Pins (or add chains, bands) Inverted KB Military Press DB Millitary press (add bands) Front DB Raise *** *** *** *** ** ** * * * *

SQUAT
MAX EFFORT SQUAT Box Squat *** Back Squat *** Safety Squat Box *** Squat with Chains (regular, box,ssb) ** Suspended Goodmorning * Safety Squat * Arched-back Goodmorning * Bent-over Goodmorning * Zercher Squat Leg Press (Supplemental) Rack Squat

DEADLIFT
MAX EFFORT DEAD Band Resisted Deadlift Deadlift off Floor Box Deadlift/Rack Pull Seated Goodmorning Kneeling Squat Extra Wide Deadlift Deadlift on Platform Trap Bar Deadlift Band Assisted Deadlift

ADDITIONAL ACCESSORY
Abdominal *** Standing Band Crunch ** Standing/knees Ab Wheel ** Leg/Knee raises * Roman Chair * Situps Legs wide and locked * Window Washers

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Posterior Chain Supplemental Inverted Band Leg Curl Glute-ham raises DB/Band Good Mornings Reverse hypers Romanian deadlifts Pull-throughs Lying Band Leg curls Seated or standing good mornings Back Raises (bands)

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Horizontal Row Bent-over dumbbell or barbell rows*** Kroc Rows (sloppy high rep DB rows) *** Chest supported rows ** Seated cable rows (various bars) ** Hanging Rows (blast strap or rings) * * * * *

Grip Training Curls w/extended Kettlebell Hammer Strength Gripper - Static Captains of Crush gripper - Static Use of Fat Gripz dumbbell holds (bar var) Plate pinch gripping Captains of Crush gripper - Reps Wrist roller Hammer Strength Gripper - Reps

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Unilateral Movement Elbow Flexion *** Terminal Knee Extensions *** Curls w/extended Kettlebell * Single leg squats, back leg elevated ** Hammer curls * Barbell step-ups( w/wout knee lift) * Thick bar curls Barbell reverse lunges * Preacher curls (bar var) Barbell reverse lunges, front foot elevated * Regular barbell curls Low-pulley split squats, front foot elevated * Alternate dumbbell curls Walking lunges "Speed-skater" squats

Vertical Pulling *** Chin-ups or Pull-ups * Lat pulldowns (various bars)

Rear Delt Upper Back (Bench supp) *** Face Pulls (***sled, **bands, *cable) *** KB Face Pulls (rope through bells) ** Bent-over dumbbell rear delt flyes Seated rear delt machine Seated dumbbell "power cleans" Bent-over cable flyes (single arm)

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Medial Delt/Traps Hip Abductors See "Front Delt" for Presses *** Sitting Hip abd (band on knees) bad girls KB side laterals (extended bell) *** Wide stance box squat (band on knees) Barbell or dumbbell shrugs Lateral raises (dumbbell or cable) Dumbbell side press (single arm)

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