Exercises

• Knee Dominant (Squat)

  Regression: Prisoners Squat
• Knee Dominant (Squat)

  Standard: Goblet Squat
• Knee Dominant (Squat)

  Progression: Front Squat and Back Squat
• Hip Dominant (Hinge)

  Regression: Hip Bridge
• Hip Dominant (Hinge)

  Standard: Single-leg Deadlift
• Hip Dominant (Hinge)

  Progression: Dumbbell Deadlift and Kettle Bell Swings
• Lunges

  Regression: Split Split
• Lunges

  Regression: Reverse Lunge
• Lunges

  Progression: Dumbbell Lunge and Dumbbell Alternating Lunge
• Vertical Push

  Regression: Pike Push Press
• Vertical Push

  Standard: Partner Shoulder Press
• Vertical Push

  Progression: Military Press and Single-arm Overhead Press
• Vertical Pull

  Regression: Partner Bent Over lat Pull
• Vertical Pull

  Standard: Modified Pull Up
• Vertical Pull

  Progression: Negative Pull Up and Pull Up
• Horizontal Push

  Regression: Knee or Inclined Push Up
• Horizontal Push

  Standard: Stability Ball Push-UP
• Horizontal Push

  Progression: Partner Manual Push Up and Dumbbell on Bench Press
• Horizontal Pull
• Horizontal Pull

  Standard: Seated Row
• Horizontal Pull

  Progression: Dumbbell Bent Over Row and Inverted Row