Supplemental Exercise(s) and Exercise Description Sheet

Inverse curls
- This exercise requires the use of an inverse curl machine designed to strengthen
the calves, hamstrings, and gluteal muscles. If you do not have access to this machine there is no
equivalent substitute, but several options are the following: a) glute ham raises b) mimicking the
inverse curl motion with a partner holding your feet and lower legs down (you can use your
hands in a pushup motion to help your upward motion during the leg curl).
Bent pendulum reverse hypers
- This exercise requires the use of the belt pendulum reverse
hyper. If you do not have access to this machine and cannot find access an option is: a) In glute
ham raise machine place barbell on your back and perform hyperextensions.
Isometric hold bent pendulum reverse hyper
- This exercise requires the use of the belt
pendulum reverse hyper. If you do not have access to this machine and cannot find access an
option is: a) In glute ham raise machine place barbell on your back and perform hyperextensions
with an isometric hold at the hyperextension/extension position.
Plyo swing leg press
- This exercise requires the use of the plyo swing machine. If you do not
have access to this machine an option is to use: a) leg press machine.
Neck harness good morning
- This exercise requires a neck harness that can be attached
preferably to the cable of the belt squat machine, but it can also be attached to a standard cable
machine or elastic resistance band.
Pin split jerk
- This exercise requires the use of a power rack. The barbell is set in the bottom of
the dip position and in one motion you drive the bar up into your split jerk. If you do not have
access to a power rack you can pause in the bottom of your dip during the split jerk. The barbell
height or pause position (if you do not have access to a power rack) should be a few inches lower
than the bottom position of a standard dip during your split jerk movement.
Bamboo bar bench press
- This exercise requires the use of a bamboo or earthquake bar. If you
do not have access to either you can use a piece of heavy PVC pipe. Size PVC 1”-2” work
appropriately.
War wagon sprints
- This exercise requires the use of the war wagon exercise device. If you do
not have access to this machine you can substitute a heavy grade wheelbarrow. Recommended
wheelbarrows will not have wooden handles (use fiberglass or preferably metal framed).
Belt squat machine standing march
- This exercise requires the use of a belt squat machine. If
you do not have access to this machine there is no truly appropriate substitution, but an exercise
that would stress similar musculature would be: a) hang weights from a dip belt and march in
place b) place elastic resistance band below knees and walk laterally from the specified time
duration of the march exercise (change directions when fatigued, and keep constant pressure on
band).
Belt squat machine box squats
- This exercise requires the use of a belt squat machine. During
the exercise you squat down to a foam box, exaggerating sitting “back” in your squat. If you do
not have access to this machine there is no truly appropriate substitution, but an exercise that
would stress similar musculature would be: a) hang weights from a dip belt and march in place
b) place elastic resistance band below knees and walk laterally from the specified time duration
of the march exercise (change directions when fatigued, and keep constant pressure on band).
Power snatch in belt squat machine
- This exercise requires the use of a belt squat machine.
Power snatches are performed as you are exposed to loading from the belt attachment on the belt
squat machine. Any position (unless specified) power snatch is appropriate for the exercise (i.e.
from floor, low hang, hang, high-hang position). If you do not have access to this machine there
is no truly appropriate substitution, but an exercise that would stress similar musculature would
be: a) hang weights/chains from a dip belt and perform power snatch exercise.
Power cleans in belt squat machine
- This exercise requires the use of a belt squat machine.
Power cleans are performed as you are exposed to loading from the belt attachment on the belt
squat machine. Any position (unless specified) power clean is appropriate for the exercise (i.e.
from floor, low hang, hang, high-hang position). If you do not have access to this machine there
is no truly appropriate substitution, but an exercise that would stress similar musculature would
be: a) hang weights/chains from a dip belt and perform power clean exercise.
Push jerks in belt squat machine
- This exercise requires the use of a belt squat machine. Push
jerk are performed as you are exposed to loading from the belt attachment on the belt squat
machine. If you do not have access to this machine there is no truly appropriate substitution, but
an exercise that would stress similar musculature would be: a) hang weights/chains from a dip
belt and perform push jerk exercise.
Front banded barbell good mornings
- This exercise has two resistance bands (one at either end
of barbell) attached to the floor in front of the squat rack. Therefore, the bands are pulling in a 45
degree direction forward and in a downward direction. After unracking the barbell, execute your
standard good morning movement, coming up onto your toes the end of each good morning
repetition. This a challenging exercise. Use caution until you are familiarized.
Bradford press
- This exercise utilizes a standard barbell. The barbell starts in the front rack
position and individual presses the barbell until the barbell is just above the head; followed by
lowering the barbell to behind the head. This motion is then reverse and counted as one
repetition. It is important not to press the barbell higher than the top of the head, and to keep
your head in a stationary position. The barbell should track around the head, and not the head
moving around the barbell.
Isometric high-pulls
- This exercise requires the use of a bamboo or earthquake bar. If you do
not have access to either you can use a piece of heavy PVC pipe. Size PVC 1”-2” work
appropriately. Resistance bands are attached at each end of the bar (and other end of the elastic
resistance band fixed to the floor or power rack). The exercise is done by pulling the bar up into
your high-pull position and holding the bar in place for the specified time duration. Note: As you
fatigue the bar will begin to lower from the elastic resistance pulling the bar down. This is
normal. Give best effort to minimize this action each set.
Snatch/Clean and/or snatch/clean pulls from pins
- These exercises are straightforward. If you
do not have a power rack to do these exercises from pins, replace pins with blocks.
Hoffman method rack pulls
- This exercise requires the use of a power rack. The barbell starts
from the floor or a low pin position. A pin place above the barbell at the specified height in the
day’s workout to hault the barbell at that height. You will deadlift the bar, and the barbell will
make contact with the pin, stopping you from completing a full deadlift repetition. At this
stopped position you are now performing an isometric muscle action. Continue to pull the bar as
hard as possible (mimicking you are attempting to pull the barbell through the pin) from the 3-5
second duration, then lower the barbell. That is one repetition. Repeat this for specified number
of repetitions and sets.
Dimmel deadlift
- This exercise uses a standard barbell. The exercise is a partial deadlift motion,
but with a purposeful movement. Starting at a fully extended deadlift position, holding the
barbell, lower the bar to just below the knee. Once the barbell reaches the below the knee height
reverse the motion back to fully extended position. As the set continues this reversal motion
should increase in speed. The entire set should be controlled, and you should be aiming to have
maximal reversal speed and maximal speed during the concentric muscle action.