Summer 2012 Regression/Progression Sheet

DAY 1 DAY 2 DAY 3 DAY 4

Hands Free Front Squat One Arm DB Bench Hands Free Front Squat One Arm DB Bench
Front Squat Alt DB Bench Press Front Squat Incline Alt DB Bench Press
1A. Cleans DB Bench Press 1A. Clean/Front Squat Complex Incline DB Bench Press
1A. Bench Press 1A. Incline Bench Press
Back Pain: Shuttle Back Pain: Shuttle
Vertimax OH Athletes: DB Bench Vertimax OH Athletes: Incline DB Bench
Sled Sprints or Push Ups Sled Sprints or Push Ups

Bad Wrists: Close Grip Snatches Shoulder Injury: Push Ups or Bad Wrists: Close Grip Snatches Shoulder Injury: Push Ups or
or Swings Rows or Cuff Work or Swings Rows or Cuff Work
DB Snatches DB Snatches
1B. Lat Band Stretch 1B. Lat Band Stretch
Supported Sumo Holds
Heel Board Sumo Hold Kneeling Side Plank Supported Sumo Holds Kneeling Side Plank
1B. Sumo Holds w/ breaths 1C. Side Plank Heel Board Sumo Hold 1C. Side Plank
Sumo Pressout Elevated Side Plank 1B. Sumo Holds w/ breaths Elevated Side Plank
Sumo Curl Press Star Side Plank Sumo Pressout Star Side Plank
Sumo Squat Ride Down Side Plank Row Sumo Curl Press Side Plank Row
Side Plank T Sumo Squat Ride Down Side Plank T
Tall Kneeling Lift
1C. 1/2 Kneeling Inline Lift 2A. 1/2 Kneeling Alt Press Tall Kneeling Chop Push Up Holds
Split Squat Inline Lift 1/2 Kneeling One Arm Press 1C. 1/2 Kneeling Inline Chop Push Up Taps
Static Standing Lift Standing Alt Press Split Squat Inline Chop Elevated Push Up
Dynamic Lift Standing One Arm Press Static Standing Chop 2A. Push Up
Dynamic Chop Feet Elevated Push Up
X-Pulldowns Pec Stretch & Hip Flexor Bosu Push Up
Band Chins 2B. Yoga Table Split Squat Hold Weighted Push Up
Eccentric Chin Ups Split Squat Ring Push Up
2A. Chin ups 1/4 Turkish Get up Eccentric RFE
Weighted Chin ups 1/2 Get Up w/ Shoe 2A. Rear Foot Elevated Tools: Airex Pad between knees
2C. 1/2 Get Up w/ Load Goblet RFE & bottoms up
Bad Elbows: X-Pulldown or TRX 3/4 Get Up 2 DB RFE
Full Get Up Front Squat RFE Pec Stretch & Hip Flexor
Goblet Squat 2B. Yoga Table
KB Deadlift 3A. X-Pulldown Tricep Pushdown Tools: RNT & Bottoms Up
2B. Trap Bar 1/2 Kneeling Band T's & W's 1/4 Turkish Get up
DB Row YTW 2B. TRX Row 1/2 Get Up w/ Shoe
Back Pain: Slideboard Lunge Elevated TRX Row 2C. 1/2 Get Up w/ Load
or Skater Squat 3B. Goblet Carry Weighted TRX Row 3/4 Get Up
Suitcase Carry Full Get Up
Core Work & Hip Flexor Stretching Farmer Carry Spiderman Stretch
2C. Supported Leg Lower Waiters Carry Bottoms Up 2C. Box Hip Flexor Stretch 3A. X-Pulldown Tricep Pushdown
Unsupported Leg Lower 1/2 Kneeling Band T's & W's
OH Wall/ Keiser Leg Lower Standing One Arm Keiser Press 3A. X-Pulldown DB Row YTW
3C. 1/2 Kneeling Inline Press Iso Alt X-Pulldown
Split Squat Holds Split Squat Inline Press W-Pulldown 3B. Goblet Carry
To a High Box Face Pull Suitcase Carry
3A. Single Leg Squat 3D. Lying Hip Flexion Farmer Carry
Weighted Vest SL Squat Standing Hip Flexion Waiters Carry Bottoms Up
Off Loaded SL Squat Standing Add W/Hip Flexion TRX SLDL
Cross Reaching SLDL Standing One Arm Keiser Row
Tools: RNT & Eccentrics 3E. TK Push/ Pull Reaching SLDL 3C. 1/2 Kneeling Inline Row
1/2 Kneeling Push/Pull 3B. SLDL One KB Split Squat Inline Row
Leg Curl Eccentrics Standing Push/Pull 2 KB SLDL Keiser SLDL Row
3B. SB Leg Curl Dynamic Push/Pull Barbell SLDL
Body Curl 3D. Lying Hip Flexion
Weighted SB Curl Tools: RNT Standing Hip Flexion
SL SB Curl Standing Add W/Hip Flexion
TRX Leg Curl Double Leg Hip Lift
Cook Hip Lift Supine Anti-Rotation
Tools: 1/2 Foam Roll 3C. Shoulder Elevated Hip Lift 3E. TK Anti-Rotation
between kness SL Shoulder Elv Hip Lift 1/2 Kneeling Anti Rotation
Weighted Hip Lift Standing Anti Rotation
Quadruped DB Row Barbell Hip Lift SL Anti-Rotation
Bench Between Knees
3C. DB Row Tools: Band Around Knees
Unsupported DB Row

Tools: Bench between knees Elevated Front Plank

& Cat/Camel 3D. Front Plank
Feet Elevated Plank
Elevated Front Plank Weighted Front Plank
3D. Front Plank Body Saw
Feet Elevated Plank
Weighted Front Plank Tools: Airex Pad
Body Saw between kness & PVC
Pipe on Back
Tools: Airex Pad
between kness & PVC
Pipe on Back