Movement

Ab wheel
Bag - Pick up bag to shoulder, put down, switch sides
Bag - Woodchoppers with bag
Bag bent-over rows
Bag deadlift
Bag judo throw
Bag on floor, pick up and charge to slam against wall
Bag on shoulder squat
Bag upright rows
Bag/haversack on back, lie down front flat, get up and toss bag off
back
Bag on chest, explosively push off bag
Bag in front, pick up, turn 180 and slam bag on floor
Bear crawl
Burpee
Crunches (elbows to knees)
DB, one-arm bent over row
DB, snatch
Dips progression
Kettlebell snatches
Fighter sprawl
Flutterkicks
Glute Bridge
Handstand pushup progressions
Handstands
Hanging leg raise/tuck with weights
Hollow/Arch (it's a pair to be done consecutively)
Inchworms
Jackknife
Kettlebell swings
Knees to elbows
L-sit
Lunges
Lunges, jumping (alternate legs)
Lunges, side (weighted)
Mountain Climbers - Cross Body Mountain Climbers
Planche progressions
Plank
Plank, side
Pullup progression
Punching with DBs
Pushup (plyo)
Pushup (pseudo planche)
Pushup (uneven)
Pushup progression

Reverse Lunge
Ring archer rows
Ring rows
Ring support
Rotational Ankle weight Slam
Russian twist
Shadow boxing
Side cruches
Sit-up, punch 1-2
Skipping
Squat thrust with jump
Squats (Jumping)
Squats, Bulgarian
Squats, Deck
Squats, weighted
Toes to bar / Toes through rings
Total Body Extensions
http://www.youtube.com/watch?v=ZPuxltIo9Og
Wall walks
Windscreen wipers progression (from floor to hanging from bar)
Box jumps
Thrusters
Deadlifts/Roman deadlifts
Shoulder press
Farmer's walk
Reverse Lunge Knee-Up
Box drill
Standing long jump
Frog squat jump

Deadlifts (Plyo)

Lateral Triple Jump

Tuck Jumps

Side Plank Star

Superman pushup

Kneeling Squat Jump

Horizontal Jump to Tuck Jump

Concentric Box Jump

Resisted sprints (with sandbag)
Sumo Deadlift High Pull
Candlestick
Bag thrusters
Lie down, get up on one side quickly, turn around and face front
again
Bag front slam, like WWE style
Neck work
Woodchoppers
Med ball throw
Stability ball russian twists
High knees

Type
(Pull, Push, Core, Legs, Equipment
Dynamic, Static)
Core
Dynamic
Dynamic
Pull
Dynamic
Dynamic
Dynamic
Legs
Pull

Ab wheel
Bag
Bag
Bag
Bag
Bag
Bag
Bag
Bag

Dynamic

Bag

Push
Dynamic
Dynamic
Dynamic
Core
Pull
Dynamic
Push
Dynamic
Dynamic
Core
Core
Push
Static
Core
Core
Core
Core
Dynamic
Core
Static
Legs
Legs
Legs
Dynamic
Static
Core
Core
Pull
Dynamic
Push
Push
Push
Push

Bag
Bag
None
None
None
Dumbbell
Dumbbell
Parallel bars
Kettlebell
None
None
None
None
None
Weights
None
None
None
Kettlebell
Pullup bar
Parallel bars
None
None
None
None
None
None
None
Pullup bar
Dumbbell
None
None
None
None

Legs
Pull
Pull
Static
Core
Core
Dynamic
Core
Core
Dynamic
Legs
Legs
Legs
Legs
Legs
Core

None
Rings
Rings
Rings
Weights
None
None
None
None
Skipping rope
None
None
Chair or bench
None
Weights
Rings or Pullup bar

Dynamic

None

Dynamic

None

Core

None

Legs
Push
Dynamic
Push
Dynamic
Legs
Dynamic
Legs
Legs

Chair or bench
Weights
Weights
Weights
Weights
None
None
None
None

Dynamic

Weights

Legs

None

Legs

None

Core

None

Dynamic

None

Legs

None

Legs

None

Dynamic

Chair or bench

Dynamic

Bag

Dynamic
Static
Dynamic

Weights
None
Bag

Dynamic

None

Dynamic
Dynamic
Dynamic
Dynamic
Core
Legs

Bag
None
Dumbbell
Bag
Dumbbell
None

Notes

Like shrugging off someone

Keep back flat, remain bouncy

Stand on the left leg and bend forward at the hips (become adrinking bird) until the right leg and chest are
about parallel to the floor (yes, the left hamstrings are supposed to feel the burn!). Inone quick
movementswing the arms forward, raise the chest and jump up off the floor. Softly land on the left leg again
and slowly lower back into the starting position.

This move teaches the body to change directions quickly and powerfully. Stand on the right foot, bend the kn
slightly and hop sideways as far as possible, landing on the right foot again. Immediately leap forward to lan
on the left foot. Finish the move by jumping forward one more time to land on both feet. Sound confusing? It'
just ahop, skip and a jump!

Every major body movement originates from the body's core. (Not sure? Try running without flexing the glute
abs, or lower back!) To get explosive to the core, start in a side plank position with the planted elbow directly
beneath the shoulder and both legs stacked. Now, keeping the core muscles tight, raise the top leg as high a
possible to form astar position. Return the leg back down and repeat on the same side.

Ready to kick things up a notch? Begin this (seriously) advanced move kneeling on the ground with the legs
spread a littler wider than the hips. Draw the arms back and then forcefully swing them forward to generate
enough momentum tojump upinto a squatting position. Step back down into a kneeling position and repeat

Here's another power-producing leg exercise that teaches the body to change directions very quickly. Stand
with both feet together. Bend the knees slightly and jump as far as possible toone side. Upon landing,
immediately perform a tuck jump. Thats one! Repeat in the opposite direction with no pausing between reps

This is one of the best exercises to build powerful legs and an amazing vertical leaping ability. Grab a seat on
step or bench and set another higher step or box (use something solid!) about a foot in front of the first benc
From a seated position, push through the heels, throw the arms forward andjump uponto the box landing wi
two feet. Step down, grab a seat and do it again.
Tie bands to sandbag and around body. Get into sprint get ready position and then launch explosively trying
pull the bag and bands as fast and far as possible. Add weight plates to weight it down.
Start with just 10kg (excluding bars)

WWE Tough Enough drill

Or kettlebell. Go slow.
Or bag. Lie down, hold weight with straight arms upwards, twist from side to side

30 seconds work/30 seconds rest (slowly reduce rest time eventually)

Every minute on the minute
As many rounds as possible
21-15-9
6-8 exercises, 30secs work no rest btw exercises, 1 min break each round, aim for more re

h round, aim for more reps each round. Total 5 rounds