HSB Trainer Program

Programming Guide
THIS WORKBOOK IS A DISTANCE LEARNING TOOL FOR NEW FACILITY TRAINERS TO COMPLETE TO SUPPORT THEM IN DELIVERING EFFECTIVE HAMMER STRENGTH
BOX WORKOUTS. THE WORKBOOK CONTAINS INFORMATION AND TASKS FOR THE NEW FACILITY TRAINER TO COMPLETE TO SUPPORT THEIR SUCCESS IN DELIVERING
HAMMER STRENGTH BOX WORKOUTS. THIS WORKBOOK SHOULD NOT REPLACE THE LIFE FITNESS ACADEMY [LFA] FACE TO FACE ONE DAY WORKSHOP.
CREATING AN
EXERCISER EXPERIENCE
THE MAGIC BEHIND
Many retention studies have shown that our customers place great importance not Designing a great customer experience is definitely not easy.
only on the "what" in terms of scheduling a lesson, but one the "how" which seems at
least as important. WHAT WE LIVE FOR:
We have created a structure for this to ensure a safe environment for trainers and
WHAT customers and a consistently high quality of delivery. Furthermore, we use the set up,
Over the past 10-15 years, there has been a rapid evolution that requires trainers think follow up and drive coaching concept as a basis to ensure that we provide the right
more out of the box than just the content of the class. information in the right time for each learning type/style. The communication concept
Exercise sequence, selection and intensity are the foundation of a training plan, but includes the supportive development of the coach's language and thus the building
this is what every client takes for granted these days. of self-confidence and trust among our clients in matters of sports and fitness.
HOW MISSION
It is becoming more and more apparent that interacting with customers and building Each participant is welcome and encouraged according to their individual needs. We
up a vibrant community creates more intense engagement and higher retention. This strengthen the sense of belonging by accepting each participant and add value to the
is important to create sustainable and long-term customer loyalty. class in addition to the content. We call it the “special sense of community”.
A major factor, according to studies, are still the group exercise classes. The interaction The responsibility to find their own way lies with each individual. We promote these
between trainer and customer results in a great training experience. skills in our certified training courses of the Life Fitness Academy.
Content
INTRODUCTION
HAMMER STRENGTH BOX CONCEPT
HAMMER STRENGTH BOX SESSION STRUCTURE
• PROGRAMMING CARDS
• WARM UP
• COOL DOWN
HAMMER STRENGTH BOX WORKOUT LIST & EXERCISE DESCRIPTIONS

Introduction
How long was the Hammer Strength BOX session overall?
State the maximum number of participants within the HS Box session
List different goals that Hammer Strength Box training participants might have!
• How long is the warm up/mobility phase?

This workbook is designed to support new facility trainers who were unable to attend the • Which core elements must be present?
Life Fitness Academy [LFA] Hammer Strength BOX training workshop, become familiar • Why do participants attach great importance to this phase?
with the Hammer Strength BOX principles. This workbook does NOT replace the LFA one
day Hammer Strength BOX workshop. • What forms of scaling did the coach use to optimally adapt the exercises
to all participants?
• What else did you notice about the coaching style?
Please make sure that you have your Hammer Strength BOX Participant Manual and the
Hammer Strength BOX programming cards, as they will be helpful throughout this work- • How long is the cool down/re-mobility phase?
book. If you do not have a Hammer Strength BOX Participant Manual contact Life Fitness. • Which core elements must be present?
• Why do participants attach great importance to this part of the class?
Before starting this workbook, it would be advisable that you observe a number of Ham-
How did the instructor adapt the exercises for the
mer Strength BOX sessions delivered in your facility and complete the task below for different types of exercisers with the Hammer Strength BOX session?
every Hammer Strength BOX session you observe.
Different target groups require different types of communication!

Please note 3 different communication skills!
TASK
Learning by observing! What do you take away from the observation?
Observe a number of Hammer Strength BOX sessions and answer the questions beside
What skills would you like to improve?
as you observe each session:
CONCEPT
HAMMER STRENGTH BOX 3 DISTINCTIVE MODULES:
The aim of this section is to introduce you to the Hammer Strength BOX solution. The PURE POWER
Hammer Strength BOX solution is the full package for a motivating performance-oriented
facility Small Group Training [SGT]. Based on a proven training philosophy the Hammer Pure Power consists of a HD Athletic Double Bridge. The HD Athletic Double Bridge is an
Strength BOX solution includes everything a facility requires to deliver an outstanding overhead bridge that connects Olympic training spaces with storage options. The open
workout experience to the exerciser. To be successful you will wish to consider, well space underneath can be used for a variety of general group exercise opportunities and
thought out and efficient space design, robust equipment & accessories, flooring, light & supports instructor interaction, helping create the exercise experience.
sound, staff education and training, programming as well as an exclusive ‘label’ to promote
it. The Hammer Strength BOX solution is designed to be a unique SGT experience. The
maximum number of exercisers in a session is 12, divided into 3 distinctive spaces / PERFORMANCE HIIT
modules, 4 exercisers in each spaces / module. This gives the instructor time to observe
performance, interact and coach the exercisers, helping create the experiences that Performance HIIT creates a no-limits experience for your athletes. Maximum speed
drives adherence and support retention. sprinting with the HD Tread, crushing total-body intervals on the HD Air Bike, and non-
impact resisted drive on the HD SPARC. Simple to use, just add the intensity level then get
on a go. Let’s redefine the performance HIIT experience for all levels of athletes with the
Hammer Strength Box.
LIFT & LEAP

This module consists of accessories that allow for a large range of exercises that are in line
with the Hammer Strength BOX philosophy and that keep the exerciser fully engaged.
The Hammer Strength BOX solution is the full package for a motivating performance-
oriented facility Small Group Training [SGT].
PERFORMANCE HIIT PURE POWER
Cardio equipment for high intensity Hammer Strength Double Bridge
training. Alternating load of upper with 4 stations for olympic lifting
and lower body
LIFT & LEAP

Versatile full-body exercises and the
use of Hammer Strength accessories
perfectly match with the SGT concept.
Workouts
HAMMER STRENGTH BOX PROGRAMMING
This section covers the Hammer Strength Box course offerings. In addition to the 3 workout GET STRONGER
categories GET STRONGER, GET FITTER and GET POWERFUL, the Hammer Strength Box
Programming also includes an introductory course. Each of the above workout categories Get Stronger includes workouts for all fitness levels. Functional full body exercises
includes 12 unique workout sessions. Together with the Introduction course, there are are the foundation of this workout. By scaling the intensities within the exercises
therefore 37 (36+1) individual Hammer this workout series is recommended for every fitness level.
Strength BOX workouts available.
GET FITTER
Get Fitter workouts are designed on supersets of exercises paired to encourage as much
work as possible while minimizing fatigue. This style of superset training results in a very
effective metabolic training effect with high calorie burn.
GET POWERFUL
Get Powerful is the workout series with motivating and most intense workouts. These
sessions are a combination of complex movements and challenging intensities in order
to achieve the highest possible training effect.
Workouts
The 12 workouts in each category are also divided into 3 colors:
BLUE
The training units in the blue range focus on simple and effective movements executed
well. The rate at which the exercise is completed make these workouts suitable for all
fitness levels.
GREEN
The training units in the green range feature technically more advanced exercise selection.
RED
The training units in the red range are designed for exercises who like to work with high
training intensities. Due to the more complex movements a good exercise technique and
experienced fitness level is required.
Workouts
As mentioned earlier, Hammer Strength Box Programming also includes an Introduction

course.
introduction session Participant Number: 8
Total Time: 45 min
INTRODUCTION COURSE 1 Min Welcome the group and verbally screen for illness/injury
3 Min
Explain the general aims of the Hammer Strength Box space
(benefits to the exerciser) and layout of the box
The introduction course explains the features and benefits, the structure of a course and
3 Min
Introduce the Hammer Strength performance cardio equipment
the type of exercises and activities. It is recommended that this course is offered on a
(basic safety and adjustments)
5 Min
In pairs, participants experience the performance HIIT trainers at a low intensity.
regular basis to build the confidence and competence of new participants/members who This provides a short warm up
will use this area on a regular basis. The workout card to the right shows the structure of 1 Min Transfer to Pure Power area
this session.
3 Min Barbell safety and rack set up
12 Min Coaching and experience back squat deadlift and high pull
1 Min Transition to Lift & Leap
3 Min Introduce the Lift & Leap section, detailing the accessories used
8 Min
Participants experience covering a basic 2H kettlebell swing,
dumbbell push press, broad jump and box jump
3 Min Cooldown
2 Min Congratulate and signpost the group to the Hammer Strength Box timetable in club
Session Structure
Hammer Strength BOX has a specific structure. As previously mentioned, the Hammer
Strength BOX solution is based on a proven training philosophy, this philosophy session OPENING Welcome & Warm up: 4 min
Mobility: 4 min
incorporates a set structure.
INTRODUCTION & PREPARATION Introduction

Welcome and screen the group. Remind exercisers to work at their own pace and focus on
technique over intensity. Outline the aims of the session and the benefits to the individual
There are 8 minutes given to this component (see programming card). Making the
exerciser feel comfortable within the session is key, in terms of supporting a great exerciser 25-30 seconds / Choose 10 or 11 Below:
Walk, shallow squat, tap-backs, alternate-leg reverse lunge, squat, alternate-leg side lunge,
experience, so we spend the first 4 minutes to welcome and warm up the participants. The Warm-Up lateral hops, sumo squat, alternate-leg reverse lunge, squat and reach, alternate-leg forward
lunge, skips in place, jog on the spot, alternate-leg forward lunge and trunk rotation, drop
goals are to welcome to the group, screen for injuries, and introduce yourself and the squat, jog, jack, butt kicks, high knees
aims of the session. (Remember to sign post individuals in the right direction if they have
any injuries.)
Mobility Introduce and perform the preparation exercises of the main workout
The second part is mobility, ensuring we mobilize joints and highlight any movement
patterns we may feature later in the workout. There are some general guidelines to the
type of activities you could possibly perform, as part of the preparation in the Hammer
Strength BOX programming. However, these are just guidelines, and feel free to adapt
if required. ALWAYS ensure that the group/ individuals are as fully prepared as possible
before ending this section.
Warm-Up
The purpose of a warm-up is to prepare the individual / group for the main session, ensuring These are factors that may affect both the content and context of a warmup, for example;
that they are in the optimal state for enjoyment and performance. A warm-up cannot fitness level, skills level, specificity of the main workout and time the available.
guarantee that injuries will not occur, however it may well help ensure that the individuals
within the group are better prepared, both mentally and physically, for the main workout. The profile of a warm-up component could be that the individual / group participate in a
controlled and gradual flow of bodyweight exercises, that increase in intensity, skill and
The overall aim of a warm-up for any individual / group must be to: range of movement [ROM], until the desired levels of intensity have been reached [without
fatigue]. This all leads the individual / group into the main workout safely and effectively.
• PREPARE THE BODY There are examples of warm up exercises within the Hammer Strength BOX programming /
• PREPARE THE MIND workouts. However, you may feel that you need to adapt these due to the group /individuals
• MAXIMISE PERFORMANCE within your group.
Session Structure
MAIN HAMMER STRENGTH BOX WORKOUT

The Hammer Strength BOX solution is designed to be a unique SGT experience. The
Get Stronger 1x set of the prep exercise, followed by 3x sets of the main exercise (4 minutes per block).
1 min rest after each block, before moving to the next area.
Aiming for continual movement throughout the work periods, as long as quality movement patterns can be maintained.
Session Performance hiit Lift & leap Pure Power Loading

maximum number of exercisers in a session is 12, divided into 3 distinctive spaces / modules Round 1 Round 1 Round 1
180 DEGREE BALL SLAMS BARBELL DEADLIFT

[Pure Power, Performance HIIT, Lift & Leap] 4 exercisers in each spaces / module. One full
Alternate between
1
Prep – Up / down Regression - Straight slams Prep – SLDL Regression - Kettlebell deadlift
Rower / HD Air Bike
Progression - Heavier ball Progression - Add weight
round of exercises, spending 4 minutes in each Hammer Strength BOX space / module plus
Round 2 Round 2 Round 2
Alternate between MOUNTAIN CLIMBERS BARBELL HIGH PULL
1 min for rotation is 14 minutes in total. Two complete rounds will be 28 minutes, and so on.
Rower / HD Air Bike
Prep – Plank Regression - Plank
Progression - Spiderman crawls
Prep – Kettlebell swings Regression - Reduce weight
Progression - Add weight
40 sec
WORK
+
TRX SUPINE ROW (SUSPENSION) BARBELL BACK SQUAT

20 sec
REST
In the upper left corner the workout is named, in this case "Get Stronger". All the important
Alternate between Prep – High supine row
Regression - Steeper angle Prep – Goblet squat Regression - Goblet squat
2
HD SPARC / HD Air Bike (suspension)
Progression - Shallow angle Progression - Add weight
parameters for the workout are listed in the rows and the timing is on the right 40/20.
INCHWORMS KETTLEBELL REVERSE LUNGES

Alternate between Regression - Plank
The degree of difficulty is quickly visible through the color of the workout card, in this
Prep – Plank Prep – BW Reverse lunge Regression - Split squats
HD SPARC / HD Air Bike Progression - Inchworm to
Progression - Barbell reverse lunge
superman plank
example blue. Round 1 Round 1 Round 1
Alternate between Prep – Full body BROAD JUMP Prep – BW squat & overhead
DUMBBELL THRUSTERS
3
HD Air Bike / Rower extensions Regression - Jump squats reach Regression - Reduce weight or range
Progression - NA Progression - Add weight
The headings of the table indicate the training area. The columns on the left (Module,
DUMBBELL WALKING LUNGES

Alternate between
TRX SUSPENSION SINGLE LEG SQUATS 40 sec
Exercise, preparation exercises related to the main exercise can be found. These serve
Prep – Reverse lunges Regression - BW walking lunges Prep – Suspension squats
HD Air Bike / Rower
Progression - Add weight WORK
+
to improve muscle control, to increase the range of motion or classically to warm up the Round 1 Round 1 Round 1
20 sec
BOX / JUMP SQUAT BACK SQUAT REST
target muscles.
Alternate between
4
Prep – Hop & hold Regression - Low jump squat Prep – Goblet squat Regression - Reduce weight
HD Air Bike / Rower
Progression - High box Progression - Add weight
Alternate between HANGING KNEE RAISE / CYCLES DOUBLE KETTLEBELL CLEAN

Prep – Russian twists Regression - Cycles Prep – Shrugs (kettlebell) Regression - Kettlebell high pull
HD Air Bike / Rower
Progression - Floor ab cycle Progression - Add weight
Session Structure
WORKOUT NAME WORKOUT DESCRIPTION

Alternate between 180 DEGREE BALL SLAMS BARBELL DEADLIFT
1
Rower / HD Air Bike
MOUNTAIN CLIMBERS BARBELL HIGH PULL
ROUNDS TIME MANAGEMENT

Alternate between
Rower / HD Air Bike
40 sec
WORK
+

20 sec
Alternate between Prep – High supine row REST
2

superman plank
DUMBBELL THRUSTERS
3

Alternate between
HD Air Bike / Rower
Prep – Reverse lunges Regression - BW walking lunges Prep – Suspension squats TRX SUSPENSION SINGLE LEG SQUATS 40 sec
+
20 sec
Alternate between BOX / JUMP SQUAT BACK SQUAT REST
4
HD Air Bike / Rower

HD Air Bike / Rower
EXERCISES
PREPARATION
Session Get Stronger 1x set of the prep exercise, followed by 3x sets of the main exercise (4 minutes per block).

Structure
1
Rower / HD Air Bike

Rower / HD Air Bike
40 sec
WORK
+

20 sec
2

superman plank
DUMBBELL THRUSTERS
3


Alternate between
HD Air Bike / Rower
+
20 sec
4
HD Air Bike / Rower

HD Air Bike / Rower
PERFORMANCE HIIT PURE POWER LIFT & LEAP

4 exercisers are in the Performance HIIT area. 2 on the First exercise is deadlift. In preparation a set of SLDL is In this section a 180-degree slam with a slam ball. The
Air Bikes and 2 on the Rowers. Based on the workout required followed by 3 sets of deadlifts. Progression and preparation exercise is an up-down for one set. This is
card with 40 seconds of activity and 20 seconds of rest. regression for this exercise increase or decrease by weight. followed by 3 sets of 180-degree slams for 40 seconds of
The participant completes 2 periods of activity and 2 The given time interval design as in the Performance HIIT activity and 20 seconds of rest. Total duration is 4 mins. To
periods of rest (2 minutes) before switching to the other - 40 seconds of activity and 20 seconds rest. Participants increase the level of exercise the weight of the slamball is
cardio machine. Here, the participant completes 2 runs complete 4 sets in total (1 pre workout, 3 work sets) (4 increased. Decrease the level of exercise by performing a
analogously, until they have spent a total of 4 minutes in minutes) before moving on to the final section. straight slam without the 180-degree turns.
the area. The training areas are separated from each other
by 1-minute breaks or changeover times.
Session Structure
ENDING THE SESSION
session Ending Finisher Game: 4 Min
Cooldown & Stretch: 3 Min
Close: 1 Min There are 8 mins in total dedicated to this component. Up to 4 minutes for a finisher game
to leave your HSB session on a high, and 3 to 5 minutes (dependent on the length of finisher
you choose) for a cooldown and close. Take time to thank the group, receive feedback and
Finisher game Trainer selects a finisher game of their choice. signpost to the next session.
30 Seconds / choose 6 or 7 below:

There are some general guidelines to the type of activities you could possibly perform
cooldown
Walk, shallow squat, tap-backs, alternate-leg reverse lunge, squat, alternate-leg side lunge,
lateral hops, sumo squat, alternate-leg reverse lunge, squat and reach, alternate-leg forward
as part of the cool down and stretch in the Hammer Strength BOX programming.
lunge, skips in place, jog on the spot, alternate-leg forward lunge and trunk rotation, drop
squat, jog, jack, butt kicks, high knees However, these are just guidelines, and feel free to adapt if required. ALWAYS ensure
that the group / individuals have fully cooled down before ending the session.
muscle group considerations for this session:
stretch Calf, hamstrings, hip flexors, quadriceps, pectorals, triceps, adductors
For a full Hammer Strength BOX session, containing one full round as part of the main
workout, the total time would be around 30-35 minutes.
Thank the group / individuals
CLOSE Ask for feedback
Signpost to the Hammer timetable and the next session
CoolDown
The abrupt ending of an SGT workout will lead to a sluggish circulation, blood pooling, and The overall aim of a cool down for any individual / group must be to:
slow removal of waste and by-products from the body. The profile of a cooldown could
be that the individual / group participate in a controlled and gradual flow of bodyweight • Return the body to pre-exercise levels, gradually
exercises, that decrease in intensity, skill and ROM. The cool down should continue until the • To maintain or enhance flexibility
desired levels of intensity have been reached, helping circulation, and assisting the body to
return to pre-exercise levels, safely and effectively. These all must consider several factors that may affect both the content and context, for
example; fitness level, skills level, specificity of the main workout and time the available.
This could be followed with stretching activities that could either maintain or develop an There are examples of cool down exercises within the Hammer Strength BOX programming
individual’s ROM. Flexibility training within sports is usually a separate unit within a specific / workouts. However, you may feel that you need to adapt these due to the group /
block of training. Within fitness, due to lower adherence levels of the end-user, we may individuals within your group.
use time at the end of an SGT workout to develop flexibility using a number of different
approaches to stretching.
get stronger
HAMMER STRENGTH BOX WORKOUTS & EXERCISE DESCRIPTIONS

1
Rower / HD Air Bike

Rower / HD Air Bike
40 sec
WORK
+

20 sec
2

superman plank
DUMBBELL THRUSTERS
3

Alternate between
HD Air Bike / Rower
+
20 sec
4
HD Air Bike / Rower

HD Air Bike / Rower

Alternate between SKATER BOUNDS Hang Cleans
1
Prep – Hop & hold Regression - Reduce range Prep – Kettlebell swings Regression - High pull
Rower / HD SPARC
Progression - Increase range Progression - Add weight
Alternate between Monkey Bars Suspension Push Ups

Prep – Dead hangs Regression - Dead hanging Prep – Scap push ups Regression - More upright
Rower / HD SPARC
Progression - Pull up Progression - More horizontal 40 sec
WORK
Round 1 Round 1 Round 1 +

DB Thruster Power Pivot Rotations 20 sec
Alternate between Regression - Reduce weight or REST
Prep – Up / down Prep – Lunge rotations Regression - Russian twists
2
Bike / Rower range
TOE-TO-BAR / hanging knee

Deadlift
Alternate between
Prep – Plank raise Prep – Stiff-leg deadlift Regression - SLDL
Bike / Rower Regression - V-sit Progression - Add weight
Progression - Add pauses
Alternate between Prep – Bodyweight

OH Reverse Lunge Push Press (Dumbbell/barbell)
3
Regression - Reduce weight Prep – Scap push ups Regression - Reduce weight
HD Air Bike / Rower lunge
Progression - Add weight Progression - Add weight
Alternate between 2-Jump Bounds (bilateral) Bent Over Row

HD Air Bike / Rower
Prep – Hop & hold Regression - Reduce distance Prep – Reverse fly Regression - Dumbbell single arm row 40 sec
Progression - Jump further Progression - Add weight WORK
+
20 sec
Alternate between Prep – Bodyweight
Box jump Back squat REST
4
Regression - Jump squat Prep – Goblet squat Regression - Reduce weight
HD SPARC / Bike lunge
Progression - Higher box Progression - Add weight
Alternate between Prep – Full body exten-

Ball Slams Suspension Press Ups
Regression - Floor-to-overhead Prep – Scap push ups Regression - More upright
HD SPARC / Bike sions
Progression - Heavier ball Progression - More horizontal

Alternate between Box Jumps barbell Deadlift
1
Prep – Hop & hold Regression - Low jump squat Prep – SLDL Regression - Kettlebell deadlift
HD Air Bike / Rower
Floor-to-OVERHEAD (BALL) POWER PIVOT ROTATIONS

Alternate between
HD Air Bike / Rower
Prep – Kettlebell swings Regression - Reduce or no weight Prep – Lunge rotations Regression - Reduce weight 40 sec
Progression - Add weight Progression - Add weight WORK
+
20 sec
Alternate between
KETTLEBELL CLEAN + SQUAT + PRESS REST
Prep – Dumbbell high
Dumbbell snatch (single Arm)
2
Prep – Goblet squat Regression - Reduce weight
HD Air Bike / HD SPARC pulls (single arm)
Alternate between Prep – Kneeling wood-

180 Degree Rotational Slams Prep – High supine row
SUPINE ROW (SUSPENSION)
HD Air Bike / HD SPARC Regression - Straight slams Regression - More upright
chops (suspension)
Progression - Add weight Progression - More horizontal
Alternate between Toe-TO-BAR / KNEE RAISE HANG CLEANS + PRESS

Prep – Plank Regression - Dead bug Prep – High pulls Regression - Dumbbell press
3
Rower / HD SPARC
Progression - Hold weight in feet Progression - Add weight
Suspension Mountain Climbers POWER PIVOT ROTATIONS

Alternate between Prep – Alternate side
Rower / HD SPARC lunge
Regression - Floor mountain
climbers
Prep – Lunge rotations Regression - Russian twists 40 sec
Progression - Faster
+
Round 1 Round 1 Round 1 20 sec
REST
Alternate between Monkey Bars Back squat
4
Prep – Dead hangs Regression - Dead hang Prep – Goblet squat Regression - Reduce weight
Rower / Bike
Progression - Pull ups Progression - Add weight
Alternate between Prep – Full body exten-

Kettlebell swings Muscle Snatch
Regression - Kettlebell SLDL Prep – Snatch high pull Regression - Kettlebell snatch
Rower / Bike sions
get fitter
Get Fitter Complete each section as a Superset, run through twice (Ex. 1>Ex. 2>Ex. 1>Ex. 2), for the time stated.
Exercises are paired to encourage as much work as possible while minimizing local fatigue. Complete 2 full rounds
(i.e. Power>L+L>HIIT>Power>L+L>HIIT).

Round 1 Exercise 1 Exercise 1
Alternate between HANGING KNEE RAISE DUMBBELL SNATCH (ALTERNATING)
1
Bike / Rower Regression - Sit up Regression - Dumbbell high pull
Progression - Push feet out Progression - OH squat
Alternate between SPRINTS HANG HIGH PULL

Bike / Rower Regression - Jog Regression - Bent over row 40 sec
Progression - N/A Progression - Wide grip WORK
+
20 sec
Alternate between BEAR CRAWLS BACK SQUAT REST
2
Rower / HD SPARC Regression - Plank Regression - Goblet squat
Progression - Backward bear crawl Progression - Add weight
Alternate between BOX JUMPS DUMBBELL THRUSTERS

Rower / HD SPARC Regression - Low or no box Regression - No weight
Alternate between BURPEE BROAD JUMP KETTLEBELL CLEAN & PRESS (ALTERNATE)
3
HD Air Bike / Rower Regression - Up-down Regression - Kettlebell swings
Progression - N/A Progression - Add weight
HANGING KNEE RAISE DEADLIFTS

Alternate between
HD Air Bike / Rower Regression - Sit up Regression - Kettlebell SLDL 40 sec
Progression - Push feet out Progression - Add weight WORK
+
20 sec
Alternate between PRESS UPS (FLOOR / BOX) SUPINE ROW (SUSPENSION) REST
4
Bike / Rower Regression - Incline or box Regression - Steeper angle
Progression - Hands-off Progression - Shallower angle
Alternate between WALKING LUNGES (DUMBBELLS) HANG CLEAN

Bike / Rower Regression - Backward reverse lunges Regression - Shrugs

Alternate between HANGING KNEE RAISE DUMBBELL THRUSTERS
1
Rower / HD SPARC Regression - Sit up Regression - No weight
Progression - Push feet out Progression - Add weight
Alternate between SPIDERMAN CRAWL POWER PIVOT ROTATIONS

Rower / HD SPARC Regression - Plank Regression - Med ball woodchops 40 sec
Progression - Lower Progression - Add weight WORK
+
20 sec
Alternate between SIT UP + OVERHEAD PRESS BENT OVER ROW REST
2
Bike / Rower Regression - Sit up Regression - Kettlebell/dumbbell row
Alternate between LUNGE JUMPS Back SQUAT

Bike / Rower Regression - Reverse lunges Regression - No weight
Alternate between SIDE SHUFFLE SHUTTLE HANG Clean + Press
3
HD Air Bike / Rower Regression - Higher stance Regression - Kettlebell swings
Progression - Lower stance Progression - Add weight
Alternate between BALL SLAMS Reverse Lunges (Barbell, Alternate)

HD Air Bike / Rower Regression - Lighter Regression - Backward reverse lunges 40 sec
Progression - Heavier Progression - Add weight WORK
+
20 sec
WALKING LUNGES (DUMBBELL) Supine Row (Suspension) REST
Alternate between
4
Rower / HD SPARC Regression - Incline or box Regression - Steeper angle
Progression - Hands-off Progression - Shallower angle
Alternate between Hanging Ab Cycle POWER PIVOT SQUAT & PRESS

Rower / HD SPARC Regression - Floor ab cycle Regression - Less weight
Progression - Hanging pikes Progression - Add weight

Alternate between ROTATIONAL BALL SLAM THRUSTERS
1
HD Air Bike / Rower Regression - Normal slams Regression - Dumbbell thrusters
Alternate between BOX JUMPS DUMBBELL SNATCH (ALTERNATE)

HD Air Bike / Rower Regression - Low or no box Regression - Dumbbell high pull 40 sec
Progression - Higher box Progression - OH squat WORK
+
20 sec
Alternate between MONKEY BARS Deadlift REST
2
Rower / HD SPARC Regression - Dead hangs Regression - SLDL
Alternate between JUMP SQUATS (CONTINUOUS) PUSH PRESS

Rower / HD SPARC Regression - Bodyweight squats Regression - Dumbbell push press
Progression - Lunge jumps Progression - Add weight
Alternate between KETTLEBELL SWING PENDLAY ROW
3
HD SPARC / HD Air Bike Regression - Kettlebell RDL Regression - Bent over row
Alternate between SPRINT RELAY HANG CLEAN + FRONT SQUAT

HD SPARC / HD Air Bike Regression - Jog Regression - Kettlebell clean + front squat 40 sec
Progression - N/A Progression - Add weight WORK
+
20 sec
REPEATED BOUNDS (2 FEET) BACK SQUAT REST
Alternate between
4
Rower / HD SPARC Regression -Jump squat Regression - Goblet squat
Progression - Increase distance Progression - Add weight
Alternate between DUMBBELL RENEGADE ROW MUSCLE SNATCH

Rower / HD SPARC Regression - Plank Regression - Kettlebell snatch (alternate)
get Powerful
Get Powerful Complexes of paired exercises. Complete 2x sets of Exercise 1, followed by 2x sets of Exercise 2. Exercise 1 is
intended to be “heavier”. Exercise 2 should be lighter, but executed with full intent, and explosively if possible.
Quality of movement and its execution should be more important than quantity.

Alternate between RUSSIAN TWISTS (MEDICINE BALL) BACK SQUAT
1
Rower / Bike Regression - Sit-ups Regression - Reduce weight
Progression - Add weight Progression - Increase speed
Alternate between POWER PIVOT ROTATIONS (STANDING) BOX JUMPS

Regression - Reduce weight Regression - Lower box
Rower / Bike
Progression - Add weight Progression - Higher box 40 sec
WORK

+
HANGING KNEE RAISE HOLD (HOLDING MEDICINE BALL 20 sec
STIFF LEG DEADLIFT REST
Alternate between BETWEEN KNEES)
2
HD SPARC / Bike Regression - Weighted glute bridge
Regression - Crunch hold (floor)
Alternate between PLANK SPRINTING LEGS (ARMS ON BOX) KETTLEBELL SWING

HD SPARC / Bike Regression - Plank Regression - SLDL
Alternate between BOX JUMP HANG HIGH PULL
3
Rower / HD Air Bike Regression - Lower box Regression - Kettlebell high pull
Progression - Higher box Progression - Increase lift speed
MUSCLE SNATCH
Alternate between
Rower / HD Air Bike SPRINT START Regression - Kettlebell snatch 40 sec
Progression - Add weight or increase speed WORK
+
20 sec
Alternate between PULL UP (ASSISTED) BACK SQUAT REST
4
Rower / HD SPARC Regression - Band pull down Regression - Reduce weight
Progression - Less assistance Progression - Increase speed
Alternate between EXPLOSIVE PRESS UP (ON BOX JUMP FROM LUNGE

Rower / HD SPARC Regression - Normal press up Regression - Jump squat
Progression - No box Progression - Land on a box
Get powerful Complexes of paired exercises. Complete 2x sets of Exercise 1, followed by 2x sets of Exercise 2. Exercise 1 is

Alternate between SINGLE ARM ROW (DUMBBELL / KETTLEBELL) HANG CLEANS
1
HD Air Bike / HD SPARC Regression - Reduce weight Regression - Double kettlebell clean
Alternate between SINGLE ARM KETTLEBELL SWING BOUNDS (2 FEET)

HD Air Bike / HD SPARC Regression - Double arm swing Regression - Jump squat 40 sec
Progression - Add weight Progression - Jump further WORK
+
20 sec
Alternate between WOODCHOPS IN LUNGE DEADLIFT REST
2
Rower / HD SPARC Regression - Regular woodchops Regression - (Dumbbell or kettlebell) SLDL
Alternate between SKATER BOUNDS (FOR HEIGHT) CABER TOSS (SLAM BALL)
Rower / HD SPARC Regression - Hop & hold Regression - Reduce weight
Progression - Repeat hops Progression - Add weight
Alternate between KETTLEBELL CLEAN + SQUAT + PRESS PAUSE SQUAT
3
BIKE / HD SPARC Regression - Only part of the movement Regression - Regular squat
Progression - Add weight Progression - Increase pause length
Alternate between DUMBBELL SNATCHES LUNGE JUMPS

BIKE / HD SPARC Regression - Reduce weight Regression - Reverse lunges 40 sec
Progression - Add weight Progression - Jump higher WORK
+
20 sec
Alternate between KETTLEBELL SWING FRONT SQUAT REST
4
Rower / Bike Regression - Reduce weight Regression - Goblet squat
Alternate between SPRINT RELAY PUSH PRESS / JERK

Rower / Bike Regression - Jog Regression - Reduce weight
Get powerful Complexes of paired exercises. Complete 2x sets of Exercise 1, followed by 2x sets of Exercise 2. Exercise 1 is

Alternate between PULL UP (ASSISTED) SINGLE LEG STIFF-LEG DEADLIFT
1
HD SPARC / HD Air Bike Regression - Suspension supine row Regression - Bilateral SLDL
Alternate between SLAMS BOUNDS

HD SPARC / HD Air Bike Regression - Reduce weight Regression - Bilateral bounds 40 sec
Progression - Add weight Progression - Increase distance WORK
+
20 sec
Alternate between POWER PIVOT ROTATIONS (STANDING) HANG CLEAN & JERK REST
2
Rower / HD Air Bike Regression - Reduce weight Regression - Only part of the movement
Alternate between ROTATIONAL SLAMS BOX JUMP FROM LYING

Rower / HD Air Bike Regression - Straight slams Regression - Low box or burpees
Progression - Add weight Progression - Higher box
Alternate between KETTLEBELL SWING HANG HIGH PULL
3
HD SPARC / Rower Regression - Reduce weight or SLDL Regression - Kettlebell high pull
Alternate between SPRINTS CABER TOSS (SLAM BALL)

HD SPARC / Rower Regression - Jog Regression - Reduce weight 40 sec
Progression - N/A Progression - Add weight WORK
+
20 sec
Alternate between LUNGE JUMPS BACK SQUAT REST
4
HD Air Bike / HD SPARC Regression - Reverse lunges (alternate) Regression - Reduce weight
Alternate between DUMBBELL SNATCH (ALTERNATE) CLEAN

HD Air Bike / HD SPARC Regression - Reduce weight Regression - Kettlebell clean
finisher exercises
EXERCISE TYPE TIME DESCRIPTION
USING THE TRACK "FLOWERS" BY MOBY START STANDING AND FOLLOW THE SONG LYRICS: "BRING SALLY UP" =
SALLY SQUATS ONE TEAM 4 MIN.
STAND UP, "BRING SALLY DOWN" = SQUAT
USING THE TRACK "FLOWERS" BY MOBY, START IN A PLANK AND FOLLOW THE SONG LYRICS: "BRING SALLY UP" =
SALLY PUSHED ME ONE TEAM 4 MIN.
HIGH PLANK , "BRING SALLY DOWN" = LOW PLANK
TEAM MAKES A CIRCLE WITH HANDS ON SHOULDERS ARMS EXTENDED. EACH PLAYER TAKES TURNS TO SQUAT WALK
CIRCLE OF TRUST ONE TEAM 4 MIN. WEAVING IN AND OUT BETWEEN EACH TEAM MEMBER. ONCE THEY'VE MADE IT THROUGH THEY CAN TAKE ANOTHER
PLAYERS PLACE WITHOUT BREAKING THE CIRCLE. IF THE CIRCLE IS BROKEN THE WHOLE TEAM GETS 5 BURPEES.
AS A TEAM YOU CHIP AWAY AT THE REPS. COMPLETE - 50 HIGH KNEES, 40 SQUATS, 30 MOUNTAIN CLIMBERS, 20
THE CHIPPER ONE TEAM 4 MIN.
PLANK COMMANDOS, 10 EXPLOSIVE JACKS PER TEAM MEMBER
TEAM CHALLENGE, 4 SETS OF 10. ONE-HANDED KB SWINGS, 10 X KB CLEAN AND PRESS, 10 X KB BO ROWS. ALTER-
KB KINGS N QUEENS ONE TEAM 4 MIN.
NATING HANDS EACH ROUND.
TEAM CHALLENGE, 30 SECOND DRILLS BACK TO BACK. 1) JUMPING LUNGE 2) LUNGE ROTATION 3) LUNGE HOLD 4)
LUNGETASTIC ONE TEAM 4 MIN.
JUMPING LUNGE 5) LATERAL LUNGES, 6) LUNGE HOLD 7) JUMPING LUNGES 8) CURTSY LUNGES
IT'S SIMPLE, COACH HELPS THOSE THAT NEED IT ON TO THE MONKEY BARS. EVERYONE'S GOT TO HANG TOUGH.
HANG TOUGH ONE TEAM 2 MIN.
PLAYER THAT STAYS ON THE LONGEST WINS.
EVERYONE COMPLETES 21 REPS OF THE FOLLOWING EXERCISES: PRESS UPS, TUCK JUMPS AND SIT UPS. FASTEST
BLACKJACK ONE TEAM 2 MIN.
TIME WINS.
TEAM CORE CHALLENGE. 8 X ROUNDS 20-10 INTERVALS OF PLANK COMMANDOS (FROM HIGH PLANK DOWN ONTO
TEAM TABATTA ONE TEAM 4 MIN.
ELBOWS)
WHOLE TEAM WALL SITS OR SQUAT HOLDS. LIKE A WAVE AROUND THE GROUP, EVERYONE HAS TO HOLD THE SQUAT
SUMO SQUATS ONE TEAM 4 MIN. UNTIL IT'S THEIR TIME TO WAVE (STAND UP). COACH CAN CHANGE DIRECTIONS OF THE WAVES TO MIX THINGS UP
AND ADD INTENSITY.
SPLIT THE GROUP IN TO 2 TEAMS AT ONE END OF THE SPACE, AND PLACE VERY LIGHT DBS OR SMALL PLATES AT THE
OTHER END. EACH TEAM LINES UP AND TAKES TURNS TO BEAR CRAWL TO THE OTHER SIDE, COLLECT A 'SALMON'
BEARS LIKE SALMON TWO TRIBES 4 MIN.
AND CRAWL BACK. IF THEY DROP THE SALMON THEY HAVE TO DO 5 PRESS UPS. KEEP GOING UNTIL ALL SALMONS
HAVE BEEN COLLECTED. BEARS WITH THE MOST SALMONS WIN.
2 TEAMS LINE UP IN SINGLE FILE. THE GOAL IS TO MARCH TO THE OTHER SIDE. THE FIRST PLAYER HOLDS A MED
BALL. THE BALL IS THEN PASSED OVER THE HEAD TO THE NEXT PERSON, THEN BETWEEN THE KNEES TO THE NEXT
MEDBALL MARCH TWO TRIBES 2 MIN.
PERSON. THIS CONTINUES UNTIL THE LAST PERSON GETS THE BALL AND RUNS TO THE FRONT. IF THE BALL IS DROP-
PED THE TEAM GOES BACK TO THE START. FIRST TEAM TO THE OTHER SIDE WINS.
2 TEAMS LINE UP AT A SPARC (OR HD TREAD) AND TAKE TURNS TO WORK COVERING AS MUCH DISTANCE IN 20
GO THE DISTANCE TWO TRIBES 2 MIN.
SECONDS. RECORD THE TEAM COMPLETED DISTANCE IN 2 MINS. GO FARTHER THAN THE OTHER TEAM TO WIN.
USING THE ODD NUMBERS ON THE TRACK AS MARKERS, PLACE 2 SETS OF DBS AT NUMBER 3. TEAMS START IN A
WALL SIT OR SQUAT HOLD. THE FIRST PLAYER FROM EACH TEAM SPRINTS TO PICK UP THE DBS THEN LUNGES TO
THE NEXT ODD NUMBER. THEY PUT THE DBS DOWN AND SPRINT BACK TO THE START. THE NEXT PERSON SPRINTS TO
AGAINST THE ODDS TWO TRIBES 4 MIN. NUMBER 5, PICKS UP THE DBS,LUNGES TO 7, PUTS THEM DOWN AND RUNS BACK. THIS CONTINUES UNTIL THE DBS
HAVE REACHED THE END OF THE ROOM. HERE'S THE TWIST, THEY THINK THEY'VE WON BUT YOU REVERSE IT TO GET
THE DBS BACK. THE NEXT PERSON SPRINTS TO THE FAR SIDE, PICKS UP THE DBS AND LUNGES TO THE NEXT EVEN
NUMBER. THE TEAM WHO GETS THEIR SET OF DBS BACK TO THE START THE QUICKEST WINS.
BATTLE. 4 EXERCISES. ONE TEAM REPS OUT FOR 30 SECONDS, THE SECOND TEAM HAS TO BEAT THEIR REPS IN THE
REP OUT TWO TRIBES 4 MIN. NEXT 30 SECONDS. EXERCISES ARE: MED BALL LATERAL THROWS, MED BALLS THRUSTERS AND OBLIQUE TWISTS.
KEEP SWITCHING OVER. COACH RECORDS THE BEST REPS PER TEAM.
IT’S A RACE! EVERYONE PLANKS IN A LINE SHOULDER TO SHOULDER. FIRST PERSON PERFOMS A LIGHT KB PASS-
PASS THE PIGS TWO TRIBES 2 MIN. THROUGH TO MOVE THE KB ALONG THE LINE. IF ANY BUTTS GO UP IT'S A 5 BURPEE PENALTY FOR THE WHOLE TRIBE.
ANY KNEES GO DOWN OR ANYONE DROPS THE KB, IT GOES BACK TO THE BEGINNING.
ON SPARC OR HD AIR BIKE. TRAIN HARD FOR 6 SECONDS RECORDING PEAK POWER OUTPUT. ALTERNATE BETWEEN
PEAK POWER TWO TRIBES 4 MIN. TEAMS GIVING REST BETWEEN. DIVIDE THE PEAK POWER BY ATHLETES WEIGHT IN KGS TO GET THE BEST PEAK
POWER RELATIVE TO BODYWEIGHT.
THE FLOOR IS LAVA! YOU HAVE 4 MINS TO GET EVERYONE FROM ONE SIDE OF THE BRIDGE TO THE OTHER AND BACK
THE FLOOR IS LAVA TWO TRIBES 4 MIN. AGAIN. USE THE MONKEY BARS, TEAM MATES CAN HELP EACH OTHER BUT IF YOU TOUCH THE FLOOR, YOU HAVE TO
RETURN TO THE START.
TEAM 1 VS TEAM 2. ALL PARTICIPANTS PLAY. KB FLOOR CLEAN AND PRESS INTO A SQUAT THRUST. TEAM 1 PLEDGES
TO COMPLETE A NUMBER OF REPS AND THEY ALL HAVE TO COMPLETE IT WITHIN 30 SECONDS. TEAM 2 HAS TO
CLEAN UP TWO TRIBES 4 MIN.
PLEDGE A HIGHER AMOUNT. SWAP EVERY 30 SECONDS WITH 10 SECONDS CHANGE OVER. 3 ATTEMPS PER TEAM.
MOST REPS ACHIEVED IN 30 SECONDS WINS.
30 SECOND DOUBLE KB DRILLS. SWINGS, CLEAN & PRESS, LUNGE AND PENDLAY ROW. EACH TEAM TAKES TURNS TO
KETTLEBEASTS TWO TRIBES 4 MIN.
DO AS MANY REPS AS POSSIBLE IN 30 SECONDS.
AMRAP. 10 X SQUAT JUMPS, 10 X PRESS UP, 10 X SQUAT THRUSTS, AND ONE SPRINT = ONE ROUND. THE PAIR TO
DECONSTRUCTED BURPEES PARTNER POWER 4 MIN.
COMPLETE AS MANY ROUNDS AS POSSIBLE IN 4 MINS WINS.
THIS IS A "YOU GO, I GO" CHALLENGE WHERE THE REPS ACCUMULATE. PLAYER A DOES 1 PUSHUP THEN PLAYER B
PUSH YOUR PARTNER PARTNER POWER 2 MIN. DOES 2 PUSHUPS. BACK TO PLAYER A TO DO 3 PUSH UPS AND SO ON UNTIL THE 2 MINS IS COMPLETED. THE TEAM
THAT COMPLETES THE MOST PUSHUPS WINS.
THIS IS A "YOU GO, I GO" CHALLENGE WHERE THE REPS ACCUMULATE. PLAYER A DOES 1 BOX JUMP THEN PLAYER
BOXED OFF PARTNER POWER 4 MIN. B DOES 2 BOX JUMPS. BACK TO PLAYER A TO DO 3 BOX JUMPS AND SO ON UNTIL THE 4 MINS IS COMPLETED. THE
TEAM THAT COMPLETES THE MOST BOX JUMPS WINS.
AMRAP. WITH YOUR PARTNER YOU COMPLETE 10 KB SWINGS + 1 SQUAT JUMP, 9 KB SWINGS + 2 SQUAT JUMPS, 8
SWINGS N LADDERS PARTNER POWER 4 MIN. KB SWINGS + 3 SQUAT JUMPS AND SO ON UNTIL 1 KB SWING AND 10 SQUAT JUMPS. THE PAIR THAT COMPLETES IT
THE FASTEST WINS.
TABATA. ASSIGN EACH PERSON IN THE PAIR EITHER PLAYER 1 OR PLAYER 2. USING THE TABATA 20-10 PROTOCOL,
PLAYER 1 HAS 20 SECONDS TO COMPLETE AS MANY GET UPS AND THEY CAN. PLAYER 2 COUNTS THEIR REPS. THEY
TABATTERED PARTNER POWER 4 MIN.
HAVE 10 SECONDS TO SWAP OVER AND PLAYER 2 HAS 20 SECONDS TO TRY AND BEAT THE REPS PLAYER 1 DID. EACH
PLAYER HAS 4 ATTEMPTS. THE PLAYER WITH THE MOST REPS WINS
AMRAP. 5 X PARTNER PULL UPS, 5 X PRESS UPS AND 1 RUN OF THE TRACK AND BACK. (EXAMPLE: BOTH DO 5 PRESS
PUSH & PULL YOUR PARTNER PARTNER POWER 4 MIN. UPS, ONE ROWS THEIR PARTNER FROM SEATED TO STANDING. BOTH RUN TO A POINT ON THE TRACK SELECTED BY
THE COACH). AS MANY ROUNDS AS POSSIBLE IN 4 MINS.
AMRAP. PARTNER 1, 6 X MEDBALL OVER THE SHOULDER THROW. PARTNER 2 PLANKS UNTIL PARTNER 1 FINISHES.
ROUND UP PARTNER POWER 4 MIN.
KEEP SWAPPING UNTIL THE TIME IS UP. TEAM WITH THE MOST ROUNDS WINS.
TURKISH 10 PARTNER POWER 4 MIN. 10 X TURKISH GET UPS FOR TIME. FASTEST TIME WINS.
BROAD JUMP BURPEES. BOTH PARTNERS LINE UP. PARTNER 1 BROAD JUMPS TO A BURPEE COVERING THE BIGGEST
TRAVELING BURPESS PARTNER POWER 2 MIN. DISTANCE THEY CAN. PARTNER 2 FOLLOWS AND HAS TO BEAT OR MATCH THE DISTANCE. EACH TAKES TURNS UNTIL
THE FIRST ONE REACHES THE END OF THE TRACK.
FACE YOUR PARTNER. START IN A DEEP SIDE LUNGE. COSSACK LUNGE, TRANSFERING YOUR WEIGHT AND MOVE TO
COSSACK PARTNER POWER 4 MIN. THE OTHER LEG STAYING AS LOW AS POSSIBLE. BOTH FEET MUST STAY ON THE FLOOR. PARTNER WHO COMPLETES
THE MOST COSSACK LUNGES CONTINUOUSLY WINS.
Exercise
Descriptions
TYPE EXERCISE COACHING POINTS
BAR PLACED ACROSS THE SHOULDERS, FEET PLACED SHOULDER-WIDTH AND POINTING 10-TO-2. KEEP CHEST UP, PUSH
BACK SQUAT
THE HIPS BACK AND BEND THE KNEES - IDEALLY UNTIL THE THIGHS ARE PARALLEL TO THE GROUND.
HOLDING A KETTLEBELL OR DUMBBELL AT THE CHEST, FEET SHOULDER-WIDTH APART AND POINTING 10-TO-2. KEEP
GOBLET SQUAT
CHEST UP, PUSH THE HIPS BACK AND BEND THE KNEES.
FRONT SQUAT RACK THE BAR ACROSS THE FRONT OF THE SHOULDERS, ELBOWS POINTING FORWARD. FEET SHOULDER-WIDTH APART.
STEP FORWARD, LETTING THE FRONT KNEE BEND FULLY WHILE KEEPING THE TORSO UPRIGHT. STRONG PUSH UP TO
LUNGE
STANDING. REPEAT ON THE OTHER LEG.
HOLDING KBS RACKED AT THE CHEST. MOVE ONE LEG OUT BEHIND, BEND THE FRONT LEG AS MUCH AS POSSIBLE WHILE
SQUAT REVERSE LUNGE
KEEPING THE TORSO UPRIGHT. STRONG PUSH BACK UP.
MOVE ONE LEG OUT BEHIND, BEND THE FRONT LEG AS MUCH AS POSSIBLE WHILE KEEPING THE TORSO UPRIGHT.
KETTLEBELL REVERSE LUNGE
STRONG PUSH BACK UP.
USING DUMBBELLS/KETTLEBELLS OR A PLATE, HOLD THEM ABOVE YOUR HEAD, ARMS LOCKED STRAIGHT, WHILE PER-
OVERHEAD REVERSE LUNGE
FORMING A REVERSE LUNGE.
FROM THE BOTTOM OF A LUNGE POSITION, EXPLOSIVELY PUSH OUT, SWAP FEET WHILE IN THE AIR AND LAND IN A
LUNGE JUMPS
LUNGE. REPEAT CONTINUOUSLY.
FROM THE BOTTOM OF A LUNGE, PAUSE, JUMP AS A HIGH AS A POSSIBLE, LANDING ON BOTH FEET. REPEAT ON THE
JUMP FROM LUNGE
OTHER SIDE.
FEET HIP-WIDTH APART, TOES FORWARD. KEEP A FLAT BACK AND THE BAR OVER YOUR LACES AT ALL TIMES. SQUEEZE
BACK SQUAT
TO PICK UP THE BAR, CONTROL THE DESCENT.
HINGE STAND HOLDING THE BAR (AS FOR A NORMAL DEADLIFT). SLIGHTLY BENT KNEES AND FLAT BACK. KEEP THE BAR
SLDL (STIFF-LEG DEADLIFT)
CLOSE, PUSH THE HIPS UP AND BACK TO LOWER THE BAR.
GRIP THE BAR SLIGHTLY WIDER THAN SHOULDER WIDTH. USE YOUR LEGS TO DRIVE THE BAR UP, CARRYING MOMENTUM
HIGH PULL
WITH THE ARMS. ELBOWS SHOULD POINT HIGH AND WIDE, WITH A BIG CHEST AT THE TOP.
PAUSE SQUAT AS FOR A BACK SQUAT, BUT ADD IN A 2-3 SECOND STRICT PAUSE AT THE BOTTOM POSITION
SHOULDER-WIDTH GRIP OF THE BAR, STAND UPRIGHT. PULL SHOULDER TOWARDS YOUR EARS, TRYING TO 'LENGTHEN'
SHRUGS
THE TORSO.
SHOULDER-WIDTH GRIP OF THE BAR. WITH THE BAR JUST ABOVE KNEE-HEIGHT, USE YOUR LEGS TO 'JUMP' AND CARRY
HANG CLEANS THE BAR MOMENTUM UP TO SHOULDER HEIGHT. WHIP YOUR ELBOWS UNDERNEATH TO CATCH ON THE FRONT OF YOUR
SHOULDERS.
USE A BAR RACKED ON THE FRONT (ALT. KB OR DB). USE LEGS TO 'DIP AND DRIVE' UPWARDS, FORCEFULLY CARRYING
PUSH PRESS
THE MOMENTUM ON WITH THE ARMS TO LOCK OUT OVERHEAD.
GRIP THE BAR AT SHOULDER WIDTH. PUSH HIPS BACK UNTIL TORSO IS NEARLY HORIZONTAL. KEEP ELBOWS PULLED IN,
BENT OVER ROW
ROW THE BAR TOWARDS YOUR STERNUM. AIM FOR A 'BIG CHEST' AT THE TOP.
PERFORM A FRONT SQUAT, BUT MORE EXPLOSIVE ON THE WAY, CARRYING MOMENTUM TO PRESS THE BAR OVERHEAD.
THRUSTERS
LOWER THE BAR DOWN AND DESCEND INTO ANOTHER FRONT SQUAT.
BARBELL / OLYMPIC HANG CLEAN & PRESS
PERFORM A HANG CLEAN (FROM JUST ABOVE THE KNEES), THEN WITH THE BAR RACKED AT THE SHOULDERS, DRIVE
THE BAR UP USING YOUR LEGS TO LOCK OUT OVERHEAD.
GRIP THE BAR SLIGHTLY WIDER THAN SHOULDER WIDTH. DRIVE WITH THE LEGS, AND CARRY MOMENTUM TO LIFT THE
MUSCLE SNATCH
BAR ABOVE YOU HEAD IN ONE MOVEMENT. KEEP ELBOWS AS YOU PULL, AND PRESS OUT AT THE TOP.
GRIP THE BAR SLIGHTLY WIDER THAN SHOULDER WIDTH. STARTING WITH THE BAR HELD JUST ABOVE THE KNEE, DRIVE
HIGH HANG PULL
POWERFULLY UPWARDS AND CARRY THE MOMENTUM SO THAT BAR REACHES THE TOP OF THE CHEST.
WITH A WIDE GRIP, STAND UP WITH THE BAR. RETRACT THE SHOULDERS TO KEEP YOUR BACK FLAT, THEN PUSH HIPS
WIDE GRIP SLDL BACK AND UP. AS THE BAR LOWERS, KEEP IT CLOSE TO YOUR LEGS. GO AS FAR AS YOU CAN HOLDING A GOOD SHAPE,
THEN RETURN TO STANDING.
STANDING IN FRONT OF A POWER PIVOT IN A SQUAT STANCE, HOLD THE BAR END IN TWO HANDS CLOSE TO YOUR
POWER PIVOT SQUAT & PRESS
CHEST. PERFORM A FULL RANGE SQUAT, THEN AT THE TOP PRESS THE BAR UP.
STARTING IN THE 'HANG' POSITION JUST ABOVE THE KNEE, DRIVE UPWARDS WITH THE LEGS AND PULL THE BAR UP TO
HANG CLEAN & FRONT SQUAT CATCH IN THE FRONT RACK POSITION. FROM THERE, PERFORM A FRONT SQUAT BEFORE RETURNING THE BAR TO THE
HANG POSITION.
PENDLAY ROW SIMILAR TO A BENT OVER ROW, EACH REPETITION STARTS AND FINISHES WITH THE BAR ON THE FLOOR
UP / DOWN FROM STANDING, DROP DOWN TO LIE DOWN (CHEST ON THE FLOOR), THEN STAND BACK UP.
PLANK HOLDING A FLAT BODY, USING HANDS OR ELBOWS AS SUPPORT DIRECTLY UNDER THE SHOULDERS.
MOUNTAIN CLIMBERS WHILE HOLDING A PLANK, PULL ONE KNEE UP TOWARDS THE CHEST AND RETURN. REPEAT, ALTERNATING LEGS.
FROM STANDING, WHILE KEEPING YOUR LEGS STRAIGHT, WALK YOUR HANDS OUT INTO A PLANK. BRING YOUR FEET IN
INCHWORMS
TOWARDS YOUR HANDS AND STAND UP. REPEAT.
PERFORM A DEEP BODYWEIGHT SQUAT, AND ON STANDING REACH OVERHEAD AND BACK FOR FULL SHOULDER EX-
SQUAT TO OVERHEAD REACH
TENSION.
BEND OVER TO TOUCH THE BACK OF YOUR HEELS, AND ON STANDING UP REACH OVERHEAD, WHILE EXTENDING ONTO
FULL-BODY EXTENSIONS
TIP TOES.
BROAD JUMP FROM STANDING, A 2-FOOTED LONG JUMP AS FAR AS YOU CAN.
HOP AS HIGH AS YOU CAN, TRY TO HOLD THE LANDING FOR 2-3 SECONDS BEFORE HOPPING AGAIN. SWAP LEGS EVERY
HOP & HOLD
5 HOPS
USING AN APPROPIATE BOX HEIGHT (MANAGEABLE, BUT CHALLENGING), SWING YOUR ARMS AND JUMP ONTO THE BOX.
BODY WEIGHT BOX JUMP
STEP OFF, AND REPEAT.
JUMP SQUAT FROM A SQUAT, REPEATEDLY JUMP. TRY TO SPEND AS LITTLE TIME ON THE FLOOR AS POSSIBLE
HANG FROM A BAR BY BOTH HANDS. PULL YOUR KNEES UP TO A 'CRUNCH' AND CONTROL THEM BACK DOWN. TRY TO
HANGING KNEE RAISE
AVOID SWINGING.
HANGING CYCLES HANG FROM A BAR BY BOTH HANDS. CYCLE YOUR LEGS AS IF ON A BIKE, WITHOUT SWINGING.
IN A PLANK POSITION (TOP OF A PRESS-UP), AND WITHOUT BENDING YOUR ARMS OR LOSING A FLAT BODY SHAPE. LET
SCAP PUSH UPS
YOUR SHOULDER BLADES RETRACT, THEN PUSH THEM APART
DEAD HANGS WITH BOTH HANDS ON A BAR, SIMPLY HANG FOR AS LONG AS YOUR CAN
MONKEY BARS USING THE BARS ON THE RIG, 'WALK' ACROSS THEM ONE BAR AT A TIME
SKATER BOUNDS BOUND SIDEWAYS FROM ONE LEG TO THE OTHER. THE BETTER YOU GET, THE FURTHER YOU CAN BOUND.
LUNGE ROTATIONS WHILE PERFORMING A LUNGE, SWING YOUR ARMS OVER THE FRONT LEG.
TOE-TO-BAR WHILE HANGING FROM A BAR BY BOTH HANDS, LIFT YOUR FEET UP TOWARDS YOUR HANDS.
START ON ALL FOURS. LIFT KNEES 1 INCH OFF THE FLOOR, AND WALK FORWARDS ON YOUR HANDS AND FEET MAINTAI-
BEAR CRAWLS
NING THAT POSTURE.
SPRINTS ON THE TRACK, SPRINT TO THE END AND BACK AS QUICK AS POSSIBLE.
FROM STANDING, DROP DOWN TO CHEST ON THE FLOOR. INSTEAD OF JUMPING UP AS FOR A NORMAL BURPEE, JUMP
BURPEE BROAD JUMP
FORWARD AS FAR AS POSSIBLE.
SPIDERMAN CRAWLS HOLD A HALF PRESS UP, AND CRAWL FORWARD KEEPING YOUR BELLY AS LOW TO THE FLOOR AS POSSIBLE.
BODY WEIGHT SIDE SHUFFLE SHUTTLE

WITH WIDE FEET, SQUAT DOWN AND SHUFFLE DOWN THE TRACK SIDEWAYS, AND BACK AGAIN. STAY AS LOW AS
POSSIBLE AT ALL TIMES.
(CONTINUED)
WITH A PARTNER, SPRINT DOWN THE TRACK AND BACK, BEFORE THEY GO. THE RELAY ELEMENT SHOULD ALLOW YOU
SPRINT RELAY
TO MAINTAIN A FASTER SPEED THROUGHOUT.
HOLD A PLANK (HANDS ON A BOX IF REQUIRED), AND A LONG FLAT BODY POSITION AND 'SWITCH' YOUR LEGS AS IF
PLANK SPRINTING LEGS
SPRINTING. AS FAST AS YOU CAN WITH GOOD FORM.
SPRINT START SPRINT A LENGTH OF THE TRACK, STARTING IN A 3-POINT POSITION. REPEAT FROM THE OTHER END.
USE A BOX IF REQUIRED. PUSH EXPLOSIVELY UP FROM A PRESS UP POSITION, ENOUGH TO LET YOUR HANDS LEAVE THE
EXPLOSIVE PRESS UP
BOX.
BOUNDS 2-FOOTED BOUNDS. REPEATEDLY JUMP DOWN THE TRACK, GETTING AS FAR AS POSSIBLE EACH JUMP.
KETTLEBELL SWINGS HOLD A KETTLEBELL IN BOTH HANDS, SWING IT UP TO SHOULDER HEIGHT BY DRIVING THE HIPS FORWARD.
USE A SLAM BALL ONLY. RAISE IT AS HIGH ABOVE YOUR HEAD AS POSSIBLE, THEN SLAM IT AS HARD INTO THE FLOOR
BALL SLAMS
AS POSSIBLE.
USE A SLAM BALL ONLY. TWIST TO SLAM THE BALL AT YOUR SIDE. PICK UP FROM THERE AND REPEAT ON THE OTHER
180-DEGREE SLAMS
SIDE.
BELL / BALL HOLD TWO KETTLEBELLS OR DUMBBELLS IN THE FRONT RACK POSITION, SQUAT KEEPING THE TORSO UPRIGHT AS
DUMBBELL THRUSTERS
POSSIBLE. AS YOU COME UP, CARRY THE MOMENTUM TO PRESS THE WEIGHTS ABOVE YOUR HEAD.
HOLD A WEIGHT IN EACH HAND AT YOUR SIDE. LUNGE FORWARD, STEPPING FORWARD OUT OF IT AND STRAIGHT INTO
ANOTHER LUNGE. KEEP TORSO AS UPRIGHT AS POSSIBLE THROUGHOUT.
HOLD A KETTLEBELL IN EACH HAND. USE YOUR LEGS AND HIPS TO DRIVE AND HIGH PULL THE WEIGHTS UP, ELBOWS
DOUBLE KETTLEBELL CLEAN
HIGH. ROLL THE BELLS AROUND YOUR WRIST TO THE FRONT RACK POSITION.
WHILE HOLDING A WEIGHT, HOLD THE TOP OF A SIT UP. TWIST TO TOUCH THE WEIGHT ON THE FLOOR ON BOTH SIDES.
RUSSIAN TWISTS
REPEAT.
STAND IN FRONT OF A POWER PIVOT, HOLDING IT IN BOTH HANDS IN FRONT OF YOU, ARMS EXTENDED. KEEP SOFT
POWER PIVOT ROTATIONS KNEES AND UPRIGHT TORSO, ROTATE TO DROP THE BAR DOWN TO ONE HIP, THEN SWING IT ROUND IN A BIG ARC TO THE
OTHER HIP.
USING LIGHT WEIGHTS IN EACH HAND, HOLD A FLAT, HORIZONTAL TORSO POSITION. HANG THE WEIGHT DOWN, THEN
REVERSE FLY
LIFT THEM OUT TO THE SIDES, SQUEEZING SHOULDER BLADES BACK TOGETHER.
HOLD A KETTLEBELL IN EACH HAND, A COMPLEX OF CLEAN INTO SQUAT WITH THE WEIGHTS RACKED, INTO OVERHEAD
CLEAN + FRONT SQUAT + PRESS
PRESS.
HOLD DUMBBELLS OR KETTLEBELLS IN EACH HAND, START FROM JUST BELOW THE KNEE. USE YOUR LEGS TO DRIVE
DUMBBELL HIGH PULLS UPWARDS, CARRYING MOMENTUM TO LIFT THE WEIGHT TO CHEST HEIGHT. KEEP ELBOWS HIGH AND WIDE AS YOUR
PULL UP.
ON ONE KNEE, AND HOLDING A WEIGHT (DB OR KB). LIFT THE WEIGHT HIGH, TURNING TOWARDS THE FRONT LEG. MOVE
KNEELING WOODCHOPS THE WEIGHT DOWN AS YOUR ROTATE TOWARDS THE BACK LEG, MOVING IT AT 45 DEGREES IN AN ARC IN FRONT OF
BELL / BALL YOU, BEFORE LIFTING IT BACK UP.
(CONTINUED) DUMBBELL SNATCH (ALTERNATING)
USING 1 DUMBBELL (OR KETTLEBELL). PLACE IT ON THE FLOOR BETWEEN YOUR FEET. SQUAT DOWN, AND WITH ONE
HAND LIFT THE WEIGHT ABOVE YOUR HEAD IN ONE SMOOTH MOTION.
USING A LIGHT BALL, PERFORM A SIT UP. WHEN YOU GET TO THE TOP, REACH OVERHEAD WITH THE BALL BEFORE
SIT UP & OVERHEAD PRESS
RETURNING.
HOLD A PLANK WITH A DUMBBELL IN EACH HAND. ROW ONE UP WHILE HOLDING A FLAT BODY POSITION. REPEAT,
RENEGADE ROW
ALTERNATING SIDES.
IN A WIDE STAGGERED STANCE, HOLD A FLAT, HORIZONTAL TORSO. HOLD A DUMBBELL IN ONE HAND AND ROW IT UP.
SINGLE-ARM ROW
CHANGE HANDS (AND FEET) EVERY 8 REPS.
PERFORM A KETTLEBELL SWING, ONLY HOLDING THE WEIGHT IN ONE HAND. CHANGE HANDS EVERY 8 REPS WITHOUT
SINGLE-ARM KETTLEBELL SWING
BREAKING RHYTHM.
HOLD A LUNGE POSITION. LIFT A WEIGHT FROM HIGH ON THE BACK-LEG SIDE, ACROSS YOUR BODY IN A BIG ARC, TO
WOODCHOPS IN LUNGE
LOW OVER THE FRONT LEG, AND BACK UP AGAIN. CHANGE SIDES EVERY 8 REPS.
USING A HEAVY SLAM BALL, THROW THE BALL AS HIGH AS POSSIBLE (WHERE FACILITY AND SAFTY ALLOWS). DO NOT
CABER TOSS
TRY TO CATCH IT!
HOLD THE SUSPENSION HANDLES, PULL THEM TAUGHT AND LEAN BACKWARDS. WITH YOUR ARMS LONG AND BODY
SUPINE ROW FLAT, ROW YOURSELF UP TO THE HANDLES AND BACK DOWN AGAIN. TO MAKE IT EASIER, MOVE YOUR FEET BACK-
WARDS SO YOU STAND MORE UPRIGHT. TO MAKE IT HARDER, DO THE OPPOSITE.
HIGH SUPINE ROW AS FOR A SUPINE ROW, PERFORM IT FROM A STEEP POSITION. FOCUS ON USING THE SHOULDERS BEFORE ARMS.
PERFORM A NORMAL SQUAT, WHILE HOLDING ONTO THE HANDLES, WITH THE SUPENSION STRAPS PULLED TIGHT. IT
SUSPENSION SQUATS
SUSPENSION WILL LET YOU SINK INTO A DEEPER SQUAT AT THE BOTTOM.
USING THE HANDLES TO ASSIST WHERE NEEDED AND IN GETTING FULL DEPTH, SQUAT USING ONLY ONE LEG, HOLDING
SINGLE-LEG SUSPENSION SQUATS
THE OTHER IN FRONT OF YOU.
LEAN INTO THE HANDLES, AND HOLD A PLANK POSITION. PERFORM A PRESS UP FROM THERE. STAND MORE UPRIGHT
SUSPENSION PUSH UPS
AGAINST THE HANDLES TO MAKE IT EASIER, OR FLATTER TO MAKE IT HARDER.
USING LOW SLUNG HANDLES, HOLD A PLANK POSITION AND LIFT A KNEE TO YOUR CHEST, ALTERNATING LEFT AND
SUSPENSION MOUNTAIN CLIMBERS
RIGHT. IT'S POSSIBLE TO USE THE HANDLES FOR EITHER HANDS OR FEET FOR THIS EXERCISE.
GLOSSARY
OF TERMS
TERMS DESCRIPTIONS
PAUSE PAUSE AT BOTTOM OF MOVEMENT, FOR AS LONG AS IT TAKES TO SAY THE WORD PAUSE
TGU TURKISH GET UP

MODIFICATIONS & RE / PROGRESSIONS DESCRIPTIONS
ALLOW CLIENT TO WORK AT PREFERRED PACE FOR PREFERRED DURATION FOR CONFIDENCE AND COMFORT,
CV ACTIVITIES WHERE APPROPRIATE ENCOURAGE GREAT INTENSITIES AND REACHING DETERMINED TIME GOALS
LOAD PLACEMENT WHERE THE LOAD IS PLACED OR SUPPORTED BY THE BODY. FOR EXAMPLE, "BACK" IN BACK SQUAT, "FRONT", IN FRONT SQUAT
LOAD MODALITY WILL CHANGE THE CLIENT EXPERIENCE AND MAY BE USED TO PROMOTE COMFORT AND CONFIDENCE.
LOAD MODALITY LOAD MODALITIES INCLUDE BARBELLS, KETTLEBELLS, DUMBBELLS, SLAM-BALLS, BODYWEIGHT, BANDS, AND SO FORTH
RANGE OF MOVEMENT CAN BE ALTERED TO IMPACT THE CLIENTS EXPERIENCE WITH REGARDS TO COMFORT AND CONFIDENCE,
ROM BUT ALSO AS A METHOD OF REGRESSING AND PROGRESSING AN EXERCISE
STANDING / SEATED CHANGING FROM A STANDING TO A SEATED POSITION COULD BE USED TO PROGRESS OR REGRESS AN EXERCISE, DEPENDING ON THE DESIRED OUTCOME
RESISTANCE INCREASING OR DECREASING THE RESISTANCE CAN BE USED TO REGRESS OR PROGRESS AN EXERCISE
REPS EVEN WHEN SETS ARE PERFORMED FOR TIME, USING REPS CAN BE USED TO PROGRESS OR REGRESS AN EXERCISE
ADD/REMOVE SKILLS ADDING OR REMOVING SKILLS, FOR EXAMPLE STANDING ON ONE LEG, CAN BE USED TO REGRESS OR PROGRESS AN EXERCISE
ADDING OR REMOVING COMPLEXES, THE NUMBER OF MOVEMENTS PERFORMED WITH A SPECIFIC LOAD IN TURN,
ADD / REMOVE COMPLEXES CAN BE USED TO PROGRESS OR REGRESS AN EXERCISE
ADDING OR REMOVING TO A SEQUENCE OF MOVEMENTS, SIMILAR TO A COMPLEX BUT WITH MULTIPLE LOAD MODALITIES USED,
ADD / REMOVE SEQUENCES CAN BE USED TO PROGRESS OR REGRESS AN EXERCISE.
Preparation
Exercises
EXERCISE DESCRIPTIONS
GOBLET SQUAT HOLD LIGHT DB/KB AT CHEST HEIGHT, SQUAT LOW, KEEP TORSO AS UPRIGHT AS POSSIBLE
BW REVERSE LUNGE PUSH ONE LEG BACKWARDS TO LOWER HIPS TOWARDS FRONT HEEL, THEN STAND UP. TORSO STAYS TALL. ALTERNATE SIDES.
HIGH SUPINE ROW (SUSPENSION) HOLD SUSPENSION HANDLES, WITH FEET POSITIONED 2 LARGE STRIDES AWAY FROM THE ANCHOR POINT. ROW, LOWER UNDER CONTROL.
PLANK ON ELBOWS OR HANDS. BODY STAYS FLAT.
BW SQUAT & OVERHEAD REACH FULL-RANGE SQUAT WITH NO ADDED WEIGHT. ON STANDING, REACH AS HIGH AS POSSIBLE. REPEAT.
SUSPENSION SQUATS HOLD SUSPENSION HANDLES. USE THEM AS ASSISTANCE TO SQUAT AS LOW AS POSSIBLE.
FULL BODY EXTENSIONS BEND DOWN TO TOUCH THE FLOOR NEXT TO YOUR HEELS, THEN EXTEND UP WITH ARMS OVERHEAD.
SHRUGS WITH A LIGHT WEIGHT IN EACH HAND, OR EMPTY BARBELL, PULL SHOULDERS UP AS HIGH AS POSSIBLE.
HOP & HOLD HOP ON ONE LEG, STICK EVERY LANDING FOR 3 SECS BEFORE HOPPING AGAIN. 5 REPS, SWAP LEGS, REPEAT.
RUSSIAN TWISTS SIT ON THE FLOOR, LEGS BENT. LEAN BACK SLIGHTLY, TURN TO TOUCH THE FLOOR AT YOUR SIDE. REPEAT THE OTHER SIDE.
KETTLEBELL SWINGS LIGHT KETTLEBELL ONLY. SWINGS UP TO SHOULDER HEIGHT. FOCUS ON HIP DRIVE
SCAP PUSH UPS FROM A PLANK, PUSH SHOULDER BLADES AS FAR APART AS POSSIBLE, THEN CONTROL THEM BACK TOGETHER. REPEAT.
DEAD HANGS HANGING STILL FROM A PULL-UP BAR.
BW LUNGE ROTATIONS LUNGE FORWARD, WHILE ROTATING TORSO TOWARD THE FRONT LEG. PUSH BACK UP TO START POSITION. ALTERNATE LEGS.
LIGHT DUMBBELL/KETTLEBELLS. SLIGHT BEND IN THE KNEES. KEEP TORSO 'LONG' AND HEAD UP, PUSH HIPS BACK AND UP AS FAR AS POSSIBLE. LOOK FOR
STIFF LEG DEADLIFTS
STRETCH IN THE HAMSTRINGS.
UP/DOWN LIE DOWN, STAND UP. REPEAT.
REVERSE FLY NO WEIGHT/VERY LIGHT DB. BEND AT THE HIPS, TORSO HORIZONTAL, ARMS STRAIGHT DOWN. FLAP ARMS OUT WIDE, POINTING THUMBS UPWARDS.
BW LUNGE NO ADDED WEIGHT. LUNGE FORWARD, PUSH BACK TO RETURN.
WIDE GRIP SLDL EMPTY BAR. WIDE GRIP, SHOULDER PINNED BACK. SLIGHT BEND IN THE KNEE. PUSH HIPS BACK AS FAR AS POSSIBLE.
LIGHT KB CLEAN & PRESS LIGHT KB ONLY. PULL KETTLEBELL UP TO SHOULDER RACK, PRESS OVER HEAD. LOWER, THEN REPEAT ALTERNATING SIDES.
LIGHT DUMBBELL / KETTLEBELL ONLY. SMALL LEG DRIVE, PULL WEIGHT UP TO SHOULDER HEIGHT. ELBOWS MUST LEAD THE MOVEMENT, STAYING HIGH. 5
DUMBBELL HIGH PULLS (SINGLE ARM)
EACH SIDE.
KNEELING WOODCHOPS ON ONE KNEE. TWIST AND REACH HIGH OVER THE FRONT LEG, TO LOW TOWARDS THE BACK LEG. 10 REPS, REPEAT EACH SIDE.
HIGH PULLS LIGHT DUMBBELL / KETTLEBELL / EMPTY BAR. USE LEGS TO 'THROW' THE BAR UP TO CHEST HEIGHT, LEADING WITH ELBOWS.
ALTERNATE SIDE LUNGE LUNGE TO THE SIDE, ALLOWING FORWARD LEAN OF THE TORSO. PUSH BACK UP, REPEAT ALTERNATING SIDES.
SNATCH HIGH PULL EMPTY BAR. WIDE GRIP, SHOULDERS PINNED BACK. USE LEGS TO THROW THE BAR UP TO CHEST HEIGHT.

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Programming Guide

HAMMER STRENGTH BOX CONCEPT

HAMMER STRENGTH BOX SESSION STRUCTURE

HAMMER STRENGTH BOX WORKOUT LIST & EXERCISE DESCRIPTIONS

State the maximum number of participants within the HS Box session

• How long is the warm up/mobility phase?

Different target groups require different types of communication!

LIFT & LEAP

LIFT & LEAP

The 12 workouts in each category are also divided into 3 colors:

As mentioned earlier, Hammer Strength Box Programming also includes an Introduction

1 Min Transition to Lift & Leap

incorporates a set structure.

INTRODUCTION & PREPARATION Introduction

MAIN HAMMER STRENGTH BOX WORKOUT

Session Performance hiit Lift & leap Pure Power Loading

180 DEGREE BALL SLAMS BARBELL DEADLIFT

Alternate between MOUNTAIN CLIMBERS BARBELL HIGH PULL

TRX SUPINE ROW (SUSPENSION) BARBELL BACK SQUAT

INCHWORMS KETTLEBELL REVERSE LUNGES

example blue. Round 1 Round 1 Round 1

DUMBBELL WALKING LUNGES

Alternate between HANGING KNEE RAISE / CYCLES DOUBLE KETTLEBELL CLEAN

WORKOUT NAME WORKOUT DESCRIPTION

Session Performance hiit Lift & leap Pure Power Loading

Alternate between 180 DEGREE BALL SLAMS BARBELL DEADLIFT

MOUNTAIN CLIMBERS BARBELL HIGH PULL

ROUNDS TIME MANAGEMENT

TRX SUPINE ROW (SUSPENSION) BARBELL BACK SQUAT

INCHWORMS KETTLEBELL REVERSE LUNGES

Round 1 Round 1 Round 1

DUMBBELL WALKING LUNGES

Alternate between HANGING KNEE RAISE / CYCLES DOUBLE KETTLEBELL CLEAN

Session Performance hiit Lift & leap Pure Power Loading

Alternate between MOUNTAIN CLIMBERS BARBELL HIGH PULL

TRX SUPINE ROW (SUSPENSION) BARBELL BACK SQUAT

INCHWORMS KETTLEBELL REVERSE LUNGES

Round 1 Round 1 Round 1

HAMMER STRENGTH BOX PROGRAMMING

DUMBBELL WALKING LUNGES

Alternate between HANGING KNEE RAISE / CYCLES DOUBLE KETTLEBELL CLEAN

PERFORMANCE HIIT PURE POWER LIFT & LEAP

30 Seconds / choose 6 or 7 below:

Session Performance hiit Lift & leap Pure Power Loading

Alternate between 180 DEGREE BALL SLAMS BARBELL DEADLIFT

Alternate between MOUNTAIN CLIMBERS BARBELL HIGH PULL

TRX SUPINE ROW (SUSPENSION) BARBELL BACK SQUAT

INCHWORMS KETTLEBELL REVERSE LUNGES

Round 1 Round 1 Round 1

DUMBBELL WALKING LUNGES

Alternate between HANGING KNEE RAISE / CYCLES DOUBLE KETTLEBELL CLEAN

Session Performance hiit Lift & leap Pure Power Loading

Alternate between SKATER BOUNDS Hang Cleans

Alternate between Monkey Bars Suspension Push Ups

Round 1 Round 1 Round 1 +

TOE-TO-BAR / hanging knee

Round 1 Round 1 Round 1

Alternate between Prep – Bodyweight

Alternate between 2-Jump Bounds (bilateral) Bent Over Row

Alternate between Prep – Full body exten-

Session Performance hiit Lift & leap Pure Power Loading

Alternate between Box Jumps barbell Deadlift

Floor-to-OVERHEAD (BALL) POWER PIVOT ROTATIONS