Starting Strength
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Loosely based off of Mark Rippetoe's Starting Strength. A full body, free weight program that is designed for newcomers or those that have taken a break from weight training. Even if you're not a newbie. Theis program is beneficial to all
Squat, Press, Deadlift
Weight shows are based on theoretical clients 5RM maxes of a semi-experience lifter
Barbell Full Squat x5
Eqipment
Barbell
Instruction
1. This exercise is best performed inside a squat rack for safety purposes.
2. To begin, first set the bar on a rack just above shoulder level.
3. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders (slightly below the neck) across it.
4. Hold on to the bar using both arms at each side and lift it off the rack by first pushing with your legs and at the same time straightening your torso.
5. Step away from the rack and position your legs using a shoulder-width medium stance with the toes slightly pointed out.
6. Keep your head up at all times and maintain a straight back.
7. This will be your starting position.
8. Begin to slowly lower the bar by bending the knees and sitting back with your hips as you maintain a straight posture with the head up.
9. Continue down until your hamstrings are on your calves.
10. Inhale as you perform this portion of the movement.
11. Begin to raise the bar as you exhale by pushing the floor with the heel or middle of your foot as you straighten the legs and extend the hips to go back to the starting position.
12. Repeat for the recommended amount of repetitions.
Primary FOcus
Modality: Strength
Muscle Group: Quads, Glutes, Hamstrings
Movement Pattern: Lower Body Push
Barbell Shoulder Press x3
Eqipment
Barbell
Instruction
1. Sit on a bench with back support in a squat rack. Position a barbell at a height that is just above your head. Grab the barbell with a pronated grip (palms facing forward).
2. Once you pick up the barbell with the correct grip width, lift the bar over your head by locking your arms. Hold at about shoulder level and slightly in front of your head. This is your starting position.
3. Lower the bar down to the shoulders slowly as you inhale.
4. Lift the bar back up to the starting position as you exhale.
5. Repeat for the recommended amount of repetitions.
Primary FOcus
Modality: Strength
Muscle Group: Shoulders
Movement Pattern: Upper Body Vertical Push
Barbell Shoulder Press x3
Eqipment
Barbell
Instruction
Barbell
Primary FOcus
Modality: Strength
Muscle Group: Quads, Glutes, Hamstrings
Movement Pattern: Lower Body Push
Squat, Press, Deadlift
Lorem ipsum dolor sit amet, consectetur adipiscing elit. Ut elit tellus, luctus nec ullamcorper mattis, pulvinar dapibus leo.
Barbell Full Squat x5
Eqipment
Barbell
Instruction
1. This exercise is best performed inside a squat rack for safety purposes.
2. To begin, first set the bar on a rack just above shoulder level.
3. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders (slightly below the neck) across it.
4. Hold on to the bar using both arms at each side and lift it off the rack by first pushing with your legs and at the same time straightening your torso.
5. Step away from the rack and position your legs using a shoulder-width medium stance with the toes slightly pointed out.
6. Keep your head up at all times and maintain a straight back.
7. This will be your starting position.
8. Begin to slowly lower the bar by bending the knees and sitting back with your hips as you maintain a straight posture with the head up.
9. Continue down until your hamstrings are on your calves.
10. Inhale as you perform this portion of the movement.
11. Begin to raise the bar as you exhale by pushing the floor with the heel or middle of your foot as you straighten the legs and extend the hips to go back to the starting position.
12. Repeat for the recommended amount of repetitions.
Primary FOcus
Modality: Strength
Muscle Group: Quads, Glutes, Hamstrings
Movement Pattern: Lower Body Push
Barbell Shoulder Press x3
Eqipment
Barbell
Instruction
1. Sit on a bench with back support in a squat rack. Position a barbell at a height that is just above your head. Grab the barbell with a pronated grip (palms facing forward).
2. Once you pick up the barbell with the correct grip width, lift the bar over your head by locking your arms. Hold at about shoulder level and slightly in front of your head. This is your starting position.
3. Lower the bar down to the shoulders slowly as you inhale.
4. Lift the bar back up to the starting position as you exhale.
5. Repeat for the recommended amount of repetitions.
Primary FOcus
Modality: Strength
Muscle Group: Shoulders
Movement Pattern: Upper Body Vertical Push
Barbell DeadLift x3
Eqipment
Barbell
Instruction
Barbell
Primary FOcus
Modality: Strength
Muscle Group: Quads, Glutes, Hamstrings
Movement Pattern: Lower Body Push
Squat, Press, Deadlift
Lorem ipsum dolor sit amet, consectetur adipiscing elit. Ut elit tellus, luctus nec ullamcorper mattis, pulvinar dapibus leo.
Barbell Full Squat x5
Eqipment
Barbell
Instruction
1. This exercise is best performed inside a squat rack for safety purposes.
2. To begin, first set the bar on a rack just above shoulder level.
3. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders (slightly below the neck) across it.
4. Hold on to the bar using both arms at each side and lift it off the rack by first pushing with your legs and at the same time straightening your torso.
5. Step away from the rack and position your legs using a shoulder-width medium stance with the toes slightly pointed out.
6. Keep your head up at all times and maintain a straight back.
7. This will be your starting position.
8. Begin to slowly lower the bar by bending the knees and sitting back with your hips as you maintain a straight posture with the head up.
9. Continue down until your hamstrings are on your calves.
10. Inhale as you perform this portion of the movement.
11. Begin to raise the bar as you exhale by pushing the floor with the heel or middle of your foot as you straighten the legs and extend the hips to go back to the starting position.
12. Repeat for the recommended amount of repetitions.
Primary FOcus
Modality: Strength
Muscle Group: Quads, Glutes, Hamstrings
Movement Pattern: Lower Body Push
Barbell Shoulder Press x3
Eqipment
Barbell
Instruction
1. Sit on a bench with back support in a squat rack. Position a barbell at a height that is just above your head. Grab the barbell with a pronated grip (palms facing forward).
2. Once you pick up the barbell with the correct grip width, lift the bar over your head by locking your arms. Hold at about shoulder level and slightly in front of your head. This is your starting position.
3. Lower the bar down to the shoulders slowly as you inhale.
4. Lift the bar back up to the starting position as you exhale.
5. Repeat for the recommended amount of repetitions.
Primary FOcus
Modality: Strength
Muscle Group: Shoulders
Movement Pattern: Upper Body Vertical Push
Barbell DeadLift x3
Eqipment
Barbell
Instruction
Barbell
Primary FOcus
Modality: Strength
Muscle Group: Quads, Glutes, Hamstrings
Movement Pattern: Lower Body Push
Loosely based off of Mark Rippetoe's Starting Strength. A full body, free weight program that is designed for newcomers or those that have taken a break from weight training. Even if you're not a newbie. Theis program is beneficial to all
Squat, Press, Power Clean
Read Workout initial description to learn how to assign weights
Barbell Full Squat x5
Eqipment
Barbell
Instruction
1. This exercise is best performed inside a squat rack for safety purposes.
2. To begin, first set the bar on a rack just above shoulder level.
3. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders (slightly below the neck) across it.
4. Hold on to the bar using both arms at each side and lift it off the rack by first pushing with your legs and at the same time straightening your torso.
5. Step away from the rack and position your legs using a shoulder-width medium stance with the toes slightly pointed out.
6. Keep your head up at all times and maintain a straight back.
7. This will be your starting position.
8. Begin to slowly lower the bar by bending the knees and sitting back with your hips as you maintain a straight posture with the head up.
9. Continue down until your hamstrings are on your calves.
10. Inhale as you perform this portion of the movement.
11. Begin to raise the bar as you exhale by pushing the floor with the heel or middle of your foot as you straighten the legs and extend the hips to go back to the starting position.
12. Repeat for the recommended amount of repetitions.
Primary FOcus
Modality: Strength
Muscle Group: Quads, Glutes, Hamstrings
Movement Pattern: Lower Body Push
Barbell Shoulder Press x3
Eqipment
Barbell
Instruction
1. Sit on a bench with back support in a squat rack. Position a barbell at a height that is just above your head. Grab the barbell with a pronated grip (palms facing forward).
2. Once you pick up the barbell with the correct grip width, lift the bar over your head by locking your arms. Hold at about shoulder level and slightly in front of your head. This is your starting position.
3. Lower the bar down to the shoulders slowly as you inhale.
4. Lift the bar back up to the starting position as you exhale.
5. Repeat for the recommended amount of repetitions.
Primary FOcus
Modality: Strength
Muscle Group: Shoulders
Movement Pattern: Upper Body Vertical Push
Power Clean x5
Eqipment
Barbell
Instruction
1. Power clean begns with a loaded barbell on the ground, with the barbell lied up over the tops of the feet, and feet hip-width apart.
2. Grip the barbell in a pronated position, hands a little wider than shoulder-width, with the upper body paralell to the floor in a hinged stance with knees bent and back flat throughout the exercise.
3. To initiate movement, begin to drive through the heels to pull the weight upright above the knees, then extend the hips powerfully forward so the barbell may bounce off of the thighs and the barbell can float up into the front rack position as you squat down a quater of the way to help receive the weight.
4. Then, extend the legs to ascend to full standing, unrack the weight to hang down in front of the thighs, then bend the knees and hinge forward to lower the weight back down to starting position.
Primary FOcus
Modality: Power
Muscle Group: Upper back & Neck, Glutes, Hamstrings
Movement Pattern: Lower Body Push
Squat, Press, Deadlift
Weight shown are based on theoratical clients 5RM maxes of a semi-experience lifter
Barbell Full Squat x5
Eqipment
Barbell
Instruction
1. This exercise is best performed inside a squat rack for safety purposes.
2. To begin, first set the bar on a rack just above shoulder level.
3. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders (slightly below the neck) across it.
4. Hold on to the bar using both arms at each side and lift it off the rack by first pushing with your legs and at the same time straightening your torso.
5. Step away from the rack and position your legs using a shoulder-width medium stance with the toes slightly pointed out.
6. Keep your head up at all times and maintain a straight back.
7. This will be your starting position.
8. Begin to slowly lower the bar by bending the knees and sitting back with your hips as you maintain a straight posture with the head up.
9. Continue down until your hamstrings are on your calves.
10. Inhale as you perform this portion of the movement.
11. Begin to raise the bar as you exhale by pushing the floor with the heel or middle of your foot as you straighten the legs and extend the hips to go back to the starting position.
12. Repeat for the recommended amount of repetitions.
Primary FOcus
Modality: Strength
Muscle Group: Quads, Glutes, Hamstrings
Movement Pattern: Lower Body Push
Barbell Shoulder Press x3
Eqipment
Barbell
Instruction
1. Sit on a bench with back support in a squat rack. Position a barbell at a height that is just above your head. Grab the barbell with a pronated grip (palms facing forward).
2. Once you pick up the barbell with the correct grip width, lift the bar over your head by locking your arms. Hold at about shoulder level and slightly in front of your head. This is your starting position.
3. Lower the bar down to the shoulders slowly as you inhale.
4. Lift the bar back up to the starting position as you exhale.
5. Repeat for the recommended amount of repetitions.
Primary FOcus
Modality: Strength
Muscle Group: Shoulders
Movement Pattern: Upper Body Vertical Push
Power Deadlift x1
Eqipment
Barbell
Instruction
1. Approach the bar so that it is centered over your feet.
2. Your feet should be about hip-width apart.
3. Bend at the hip to grip the bar at shoulder-width allowing your shoulder blades to protract.
4. Typically, you would use an alternating grip.
5. With your feet and your grip set, take a big breath and then lower your hips and flex the knees until your shins contact the bar.
6. Look forward with your head.
7. Keep your chest up and your back arched, and begin driving through the heels to move the weight upward.
8. After the bar passes the knees aggressively pull the bar abck, pulling your shoulder blades together as you drive your hips forward into the bar.
9. Lower the bar by bending at the hips and guiding it to the floor.
Primary FOcus
Modality: Strength
Muscle Group: Glutes, Hamstrings
Movement Pattern: Lower Body Hinge
Squat, Press, Chin-ups
Weights shown are based on theoratical clients 5RM maxes of a semi-experience lifter
Barbell Full Squat x3
Eqipment
Barbell
Instruction
Barbell
Primary FOcus
Modality: Strength
Muscle Group: Quads, Glutes, Hamstrings
Movement Pattern: Lower Body Push
Barbell Bench press - Medium Grip x3
Eqipment
Barbell
Instruction
1. Lie back on a flat bench. Using a medium width grip (a grip that creates a 90- degree angle in the middle of the movement between the forearms and the upper arms.), lift the bar from the rack and hold it straight over you with your arms locked. This will be your starting position.
2. From the starting position, breathe in and begin coming down slowly until the bar touches your middle chest.
3. After a brief pause, push the bar back to the starting position as you breathe out. Focus on pushing the bar using your chest muscles. Lock your arms and squeeze your chest in the contracted position at the top of the motion, hold for a second and then start coming down slowly again. Tip: Ideally, lowering the weight should take about twice as long as raising it.
4. Repeat the movement for the prescribed amount of repetitions.
5. When you are done, place the bar back in the rack
Primary FOcus
Modality: Strength
Muscle Group: Chest
Movement Pattern: Upper Body Horizontal Push
Chin-up x3
Eqipment
Pull Up Bar
Instruction
1. Grab the pull-up bar with the palms facing your torso and grip closer than the shoulder width.
2. As you have both arms extended in front of you holding the bar at the chosen grip width, keep your torso as straight as possible while creating a curvature on your lower back and sticking your chest out.
3. This is your starting position.
4. As you breathe out, pull your torso up until your head is around the level of pull-up bar.
5. Concentrate on using the biceps muscles in order to perform the movement.
6. Keep the elbows close to your body.
7. After a second of squeezing the biceps in the contracted position, slowly lower your torso back to the starting position; when your arms are fully extended.
8. Breathe in as you perform this portion of the movement.
9. Repeat this motion for the prescribed amount of repetitions.
Primary FOcus
Modality: Strength
Muscle Group: Mid Back, Biceps
Movement Pattern: Upper Body Vertical Pull
Barbell Full Squat x5
Eqipment
Barbell
Instruction
1. This exercise is best performed inside a squat rack for safety purposes.
2. To begin, first set the bar on a rack just above shoulder level.
3. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders (slightly below the neck) across it.
4. Hold on to the bar using both arms at each side and lift it off the rack by first pushing with your legs and at the same time straightening your torso.
5. Step away from the rack and position your legs using a shoulder-width medium stance with the toes slightly pointed out.
6. Keep your head up at all times and maintain a straight back.
7. This will be your starting position.
8. Begin to slowly lower the bar by bending the knees and sitting back with your hips as you maintain a straight posture with the head up.
9. Continue down until your hamstrings are on your calves.
10. Inhale as you perform this portion of the movement.
11. Begin to raise the bar as you exhale by pushing the floor with the heel or middle of your foot as you straighten the legs and extend the hips to go back to the starting position.
12. Repeat for the recommended amount of repetitions.
Primary FOcus
Modality: Strength
Muscle Group: Quads, Glutes, Hamstrings
Movement Pattern: Lower Body Push
Barbell Bench Press-Medium Grip x3
Eqipment
Barbell
Instruction
1. Lie back on a flat bench. Using a medium width grip (a grip that creates a 90- degree angle in the middle of the movement between the forearms and the upper arms.), lift the bar from the rack and hold it straight over you with your arms locked. This will be your starting position.
2. From the starting position, breathe in and begin coming down slowly until the bar touches your middle chest.
3. After a brief pause, push the bar back to the starting position as you breathe out. Focus on pushing the bar using your chest muscles. Lock your arms and squeeze your chest in the contracted position at the top of the motion, hold for a second and then start coming down slowly again. Tip: Ideally, lowering the weight should take about twice as long as raising it.
4. Repeat the movement for the prescribed amount of repetitions.
5. When you are done, place the bar back in the rack
Primary FOcus
Modality: Strength
Muscle Group: Chest
Movement Pattern: Upper Body Horizontal Push
Chin-ups x3
Eqipment
Pull Up Bar
Instruction
1. Grab the pull-up bar with the palms facing your torso and grip closer than the shoulder width.
2. As you have both arms extended in front of you holding the bar at the chosen grip width, keep your torso as straight as possible while creating a curvature on your lower back and sticking your chest out.
3. This is your starting position.
4. As you breathe out, pull your torso up until your head is around the level of pull-up bar.
5. Concentrate on using the biceps muscles in order to perform the movement.
6. Keep the elbows close to your body.
7. After a second of squeezing the biceps in the contracted position, slowly lower your torso back to the starting position; when your arms are fully extended.
8. Breathe in as you perform this portion of the movement.
9. Repeat this motion for the prescribed amount of repetitions.
Primary FOcus
Modality: Strength
Muscle Group: Mid Back, Biceps
Movement Pattern: Upper Body Vertical Pull
Loosely based off of Mark Rippetoe's Starting Strength. A full body, free weight program that is designed for newcomers or those that have taken a break from weight training. Even if you're not a newbie. Theis program is beneficial to all
Squat, Press, Deadlift
Weights shown are based on theoratical clients 5RM maxes of a semi-experience lifter
Barbell Full Squat x3
Eqipment
Barbell
Instruction
1. This exercise is best performed inside a squat rack for safety purposes.
2. To begin, first set the bar on a rack just above shoulder level.
3. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders (slightly below the neck) across it.
4. Hold on to the bar using both arms at each side and lift it off the rack by first pushing with your legs and at the same time straightening your torso.
5. Step away from the rack and position your legs using a shoulder-width medium stance with the toes slightly pointed out.
6. Keep your head up at all times and maintain a straight back.
7. This will be your starting position.
8. Begin to slowly lower the bar by bending the knees and sitting back with your hips as you maintain a straight posture with the head up.
9. Continue down until your hamstrings are on your calves.
10. Inhale as you perform this portion of the movement.
11. Begin to raise the bar as you exhale by pushing the floor with the heel or middle of your foot as you straighten the legs and extend the hips to go back to the starting position.
12. Repeat for the recommended amount of repetitions.
Primary FOcus
Modality: Strength
Muscle Group: Quads, Glutes, Hamstrings
Movement Pattern: Lower Body Push
Barbell Shoulder Press x3
Eqipment
Barbell
Instruction
1. Sit on a bench with back support in a squat rack. Position a barbell at a height that is just above your head. Grab the barbell with a pronated grip (palms facing forward).
2. Once you pick up the barbell with the correct grip width, lift the bar over your head by locking your arms. Hold at about shoulder level and slightly in front of your head. This is your starting position.
3. Lower the bar down to the shoulders slowly as you inhale.
4. Lift the bar back up to the starting position as you exhale.
5. Repeat for the recommended amount of repetitions.
Primary FOcus
Modality: Strength
Muscle Group: Shoulders
Movement Pattern: Upper Body Vertical Push
Barbell Deadlift x1
Eqipment
Barbell
Instruction
1. Approach the bar so that it is centered over your feet.
2. Your feet should be about hip-width apart.
3. Bend at the hip to grip the bar at shoulder-width allowing your shoulder blades to protract.
4. Typically, you would use an alternating grip.
5. With your feet and your grip set, take a big breath and then lower your hips and flex the knees until your shins contact the bar.
6. Look forward with your head.
7. Keep your chest up and your back arched, and begin driving through the heels to move the weight upward.
8. After the bar passes the knees aggressively pull the bar abck, pulling your shoulder blades together as you drive your hips forward into the bar.
9. Lower the bar by bending at the hips and guiding it to the floor.
Primary FOcus
Modality: Strength
Muscle Group: Glutes, Hamstrings
Movement Pattern: Lower Body Hinge
Barbell Full Squat x3
Eqipment
Barbell
Instruction
1. This exercise is best performed inside a squat rack for safety purposes.
2. To begin, first set the bar on a rack just above shoulder level.
3. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders (slightly below the neck) across it.
4. Hold on to the bar using both arms at each side and lift it off the rack by first pushing with your legs and at the same time straightening your torso.
5. Step away from the rack and position your legs using a shoulder-width medium stance with the toes slightly pointed out.
6. Keep your head up at all times and maintain a straight back.
7. This will be your starting position.
8. Begin to slowly lower the bar by bending the knees and sitting back with your hips as you maintain a straight posture with the head up.
9. Continue down until your hamstrings are on your calves.
10. Inhale as you perform this portion of the movement.
11. Begin to raise the bar as you exhale by pushing the floor with the heel or middle of your foot as you straighten the legs and extend the hips to go back to the starting position.
12. Repeat for the recommended amount of repetitions.
Primary FOcus
Modality: Strength
Muscle Group: Quads, Glutes, Hamstrings
Movement Pattern: Lower Body Push
Barbell Shoulder Press
Eqipment
Barbell
Instruction
1. Sit on a bench with back support in a squat rack. Position a barbell at a height that is just above your head. Grab the barbell with a pronated grip (palms facing forward).
2. Once you pick up the barbell with the correct grip width, lift the bar over your head by locking your arms. Hold at about shoulder level and slightly in front of your head. This is your starting position.
3. Lower the bar down to the shoulders slowly as you inhale.
4. Lift the bar back up to the starting position as you exhale.
5. Repeat for the recommended amount of repetitions.
Primary FOcus
Modality: Strength
Muscle Group: Shoulders
Movement Pattern: Upper Body Vertical Push
Barbell Deadlift
Eqipment
Barbell
Instruction
1. Approach the bar so that it is centered over your feet.
2. Your feet should be about hip-width apart.
3. Bend at the hip to grip the bar at shoulder-width allowing your shoulder blades to protract.
4. Typically, you would use an alternating grip.
5. With your feet and your grip set, take a big breath and then lower your hips and flex the knees until your shins contact the bar.
6. Look forward with your head.
7. Keep your chest up and your back arched, and begin driving through the heels to move the weight upward.
8. After the bar passes the knees aggressively pull the bar abck, pulling your shoulder blades together as you drive your hips forward into the bar.
9. Lower the bar by bending at the hips and guiding it to the floor.
Primary FOcus
Modality: Strength
Muscle Group: Glutes, Hamstrings
Movement Pattern: Lower Body Hinge
Squat, Press, Deadlift
Weights shown are based on theoratical clients 5RM maxes of a semi-experience lifter
Barbell Full Squat x3
Eqipment
Barbell
Instruction
1. This exercise is best performed inside a squat rack for safety purposes.
2. To begin, first set the bar on a rack just above shoulder level.
3. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders (slightly below the neck) across it.
4. Hold on to the bar using both arms at each side and lift it off the rack by first pushing with your legs and at the same time straightening your torso.
5. Step away from the rack and position your legs using a shoulder-width medium stance with the toes slightly pointed out.
6. Keep your head up at all times and maintain a straight back.
7. This will be your starting position.
8. Begin to slowly lower the bar by bending the knees and sitting back with your hips as you maintain a straight posture with the head up.
9. Continue down until your hamstrings are on your calves
10. Inhale as you perform this portion of the movement.
11. Begin to raise the bar as you exhale by pushing the floor with the heel or middle of your foot as you straighten the legs and extend the hips to go back to the starting position.
12. Repeat fot the recommended amount of repetitions.
Primary FOcus
Modality: Strength
Muscle Group: Quads, Glutes, Hamstrings
Movement Pattern: Lower Body Push
Barbell Bench Press - Medium Grip x3
Eqipment
Barbell
Instruction
1. Lie back on the flat bench. Using a medium width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it straight over you with your arms locked. This will be your starting position.
2. From the starting position, breathe in and begin coming down slowly until the bar touches your middle chest.
3. After a brief pause, push the bar back tot he starting position as you breathe out. Focus on pushing the bar using your chest muscles. Lock your arms and squeeze your chest in the contracted position at the top of the motion, hold for a second and then start coming down slowly again. Tip: Ideally, lowering the weight should take about twice as long as raising it.
4. Repeat the movement for the prescribed amount repetitions.
5. When you are done, place the bar back in the rack.
Primary FOcus
Modality: Strength
Muscle Group: Chest
Movement Pattern: Upper Body Horizontal Push
Chin-Up x3
Eqipment
Barbell
Instruction
1. Grab the pull-up bar with the palms facing your torso and grip closer than the shoulder width.
2. As you have both arms extended in front of you holding the bar at the chosen grip width, keep your torso as straight as possible while creating a curvature on your lower back and sticking your chest out.
3. This is your starting position.
4. As you breathe out, pull your torso up until your head is around the level of pull-up bar.
5. Concentrate on using the biceps muscles in order to perform the movement.
6. Keep the elbows close to your body.
7. After a second of squeezing the biceps in the contracted position, slowly lower your torso back to the starting position; when your arms are fully extended.
8. Breathe in as you perform this portion of the movement.
9. Repeat this motion for the prescribed amount of repetitions.
Primary FOcus
Modality: Strength
Muscle Group: Mid Back, Biceps
Movement Pattern: Upper Body Vertical Pull
Barbell Full Squat x5
Eqipment
Barbell
Instruction
1. This exercise is best performed inside a squat rack for safety purposes.
2. To begin, first set the bar on a rack just above shoulder level.
3. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders (slightly below the neck) across it.
4. Hold on to the bar using both arms at each side and lift it off the rack by first pushing with your legs and at the same time straightening your torso.
5. Step away from the rack and position your legs using a shoulder-width medium stance with the toes slightly pointed out.
6. Keep your head up at all times and maintain a straight back.
7. This will be your starting position.
8. Begin to slowly lower the bar by bending the knees and sitting back with your hips as you maintain a straight posture with the head up.
9. Continue down until your hamstrings are on your calves.
10. Inhale as you perform this portion of the movement.
11. Begin to raise the bar as you exhale by pushing the floor with the heel or middle of your foot as you straighten the legs and extend the hips to go back to the starting position.
12. Repeat for the recommended amount of repetitions.
Primary FOcus
Modality: Strength
Muscle Group: Quads, Glutes, Hamstrings
Movement Pattern: Lower Body Push
Barbell Shoulder Press x3
Eqipment
Barbell
Instruction
1. Sit on a bench with back support in a squat rack. Position a barbell at a height that is just above your head. Grab the barbell with a pronated grip (palms facing forward).
2. Once you pick up the barbell with the correct grip width, lift the bar over your head by locking your arms. Hold at about shoulder level and slightly in front of your head. This is your starting position.
3. Lower the bar down to the shoulders slowly as you inhale.
4. Lift the bar back up to the starting position as you exhale.
5. Repeat for the recommended amount of repetitions.
Primary FOcus
Modality: Strength
Muscle Group: Shoulders
Movement Pattern: Upper Body Vertical Push
Power Deadlift x1
Eqipment
Barbell
Instruction
1. Approach the bar so that it is centered over your feet.
2. Your feet should be about hip-width apart.
3. Bend at the hip to grip the bar at shoulder-width allowing your shoulder blades to protract.
4. Typically, you would use an alternating grip.
5. With your feet and your grip set, take a big breath and then lower your hips and flex the knees until your shins contact the bar.
6. Look forward with your head.
7. Keep your chest up and your back arched, and begin driving through the heels to move the weight upward.
8. After the bar passes the knees aggressively pull the bar abck, pulling your shoulder blades together as you drive your hips forward into the bar.
9. Lower the bar by bending at the hips and guiding it to the floor.
Primary FOcus
Modality: Strength
Muscle Group: Glutes, Hamstrings
Movement Pattern: Lower Body Hinge
Squat, Press, Deadlift
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Barbell Full Squat x3
Eqipment
Barbell
Instruction
1. This exercise is best performed inside a squat rack for safety purposes.
2. To begin, first set the bar on a rack just above shoulder level.
3. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders (slightly below the neck) across it.
4. Hold on to the bar using both arms at each side and lift it off the rack by first pushing with your legs and at the same time straightening your torso.
5. Step away from the rack and position your legs using a shoulder-width medium stance with the toes slightly pointed out.
6. Keep your head up at all times and maintain a straight back.
7. This will be your starting position.
8. Begin to slowly lower the bar by bending the knees and sitting back with your hips as you maintain a straight posture with the head up.
9. Continue down until your hamstrings are on your calves.
10. Inhale as you perform this portion of the movement.
11. Begin to raise the bar as you exhale by pushing the floor with the heel or middle of your foot as you straighten the legs and extend the hips to go back to the starting position.
12. Repeat for the recommended amount of repetitions.
Primary FOcus
Modality: Strength
Muscle Group: Quads, Glutes, Hamstrings
Movement Pattern: Lower Body Push
Barbell Shoulder Press x3
Eqipment
Barbell
Instruction
1. Sit on a bench with back support in a squat rack. Position a barbell at a height that is just above your head. Grab the barbell with a pronated grip (palms facing forward).
2. Once you pick up the barbell with the correct grip width, lift the bar over your head by locking your arms. Hold at about shoulder level and slightly in front of your head. This is your starting position.
3. Lower the bar down to the shoulders slowly as you inhale.
4. Lift the bar back up to the starting position as you exhale.
5. Repeat for the recommended amount of repetitions.
Primary FOcus
Modality: Strength
Muscle Group: Shoulders
Movement Pattern: Upper Body Vertical Push
Power Clean x5
Eqipment
Barbell
Instruction
1. Power clean begns with a loaded barbell on the ground, with the barbell lied up over the tops of the feet, and feet hip-width apart.
2. Grip the barbell in a pronated position, hands a little wider than shoulder-width, with the upper body paralell to the floor in a hinged stance with knees bent and back flat throughout the exercise.
3. To initiate movement, begin to drive through the heels to pull the weight upright above the knees, then extend the hips powerfully forward so the barbell may bounce off of the thighs and the barbell can float up into the front rack position as you squat down a quater of the way to help receive the weight.
4. Then, extend the legs to ascend to full standing, unrack the weight to hang down in front of the thighs, then bend the knees and hinge forward to lower the weight back down to starting position.
Primary FOcus
Modality: Strength
Muscle Group: Quads, Glutes, Upper Back & Neck
Movement Pattern: Lower Body Hinge, Upper Body Vertical Pull
Barbell Full Squat x5
Eqipment
Barbell
Instruction
1. This exercise is best performed inside a squat rack for safety purposes.
2. To begin, first set the bar on a rack just above shoulder level.
3. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders (slightly below the neck) across it.
4. Hold on to the bar using both arms at each side and lift it off the rack by first pushing with your legs and at the same time straightening your torso.
5. Step away from the rack and position your legs using a shoulder-width medium stance with the toes slightly pointed out.
6. Keep your head up at all times and maintain a straight back.
7. This will be your starting position.
8. Begin to slowly lower the bar by bending the knees and sitting back with your hips as you maintain a straight posture with the head up.
9. Continue down until your hamstrings are on your calves.
10. Inhale as you perform this portion of the movement.
11. Begin to raise the bar as you exhale by pushing the floor with the heel or middle of your foot as you straighten the legs and extend the hips to go back to the starting position.
12. Repeat for the recommended amount of repetitions.
Primary FOcus
Modality: Strength
Muscle Group: Quads, Glutes, Hamstrings
Movement Pattern: Lower Body Push
Barbell Shoulder Press x3
Eqipment
Barbell
Instruction
1. Sit on a bench with back support in a squat rack. Position a barbell at a height that is just above your head. Grab the barbell with a pronated grip (palms facing forward).
2. Once you pick up the barbell with the correct grip width, lift the bar over your head by locking your arms. Hold at about shoulder level and slightly in front of your head. This is your starting position.
3. Lower the bar down to the shoulders slowly as you inhale.
4. Lift the bar back up to the starting position as you exhale.
5. Repeat for the recommended amount of repetitions.
Primary FOcus
Modality: Strength
Muscle Group: Shoulders
Movement Pattern: Upper Body Vertical Push
Power Deadlift x1
Eqipment
Barbell
Instruction
1. Approach the bar so that it is centered over your feet.
2. Your feet should be about hip-width apart.
3. Bend at the hip to grip the bar at shoulder-width allowing your shoulder blades to protract.
4. Typically, you would use an alternating grip.
5. With your feet and your grip set, take a big breath and then lower your hips and flex the knees until your shins contact the bar.
6. Look forward with your head.
7. Keep your chest up and your back arched, and begin driving through the heels to move the weight upward.
8. After the bar passes the knees aggressively pull the bar abck, pulling your shoulder blades together as you drive your hips forward into the bar.
9. Lower the bar by bending at the hips and guiding it to the floor.
Primary FOcus
Modality: Strength
Muscle Group: Glutes, Hamstrings
Movement Pattern: Lower Body Hinge
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