PATHFit 2 - Resistance training

• Knee dominant (squat) 


  Regression: Prisoner's squat

  Standard: Goblet squat

  Progression: Front squat and back squat
• Hip Dominant 


  Regression: Hip bridge

  Standard: Single-leg deadlift

  Progression: Dumbbell deadlift, Rear foot elevated hip hinge, kettlebell swings
• dumbbell deadlift


  hip dominant progression

  
• Rear foot elevated hip hinge 


  hip dominant progression

  
• kettlebell swings 


  hip dominant progression

  
• Lunges


  Regression: Split squat

  Standard: Reverse lunge

  Progression: dumbbell lunge and dumbbell alternating lunge
• dumbbell lunge 


  lunge progression

  
• dumbbell alternating lunge 


  lunge progression

  
• Horizontal push 


  Regression: knee or incline push-up

  Standard: Stability ball push-up

  Progression: Partner Manual Push-up and dumbbell bench press
• Horizontal pull 


  Regression: Partner towel row

  Standard: Seated row

  Progression: dumbbell over row and bent inverted row
• bent inverted row 


  horizontal pull progression

  
• dumbbell over row 


  horizontal pull progression

  
• spotting technique in bench press 


  horizontal push progression

  
• vertical push 


  Regression: Pike push press

  Standard: Partner shoulder press

  Progression: Military press and single-arm overhead press
• Vertical pull 


  Regression: Partner bent over lat pull

  Standard: Modified pull up

  Progression: Negative pull up, pull up
• negative pull up


  chin over the bar in a supinated grip, hold for 5 seconds