Lower

Speed-Strength Box Squat

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Box Squat; X1X Tempo; Transformer Bar (Back Squat Low Position); Double Strong Bands; 3 Chains; 1.0m/s

10×2 (Complex with depth Jumps)

THIS IS a way to PEAK POWER on a Conjugate Phase. Note Power is all about the dynamic eccentric hold AND concentric power where you can accelerate through the end ROM. This setup allows for both – at very high levels.

WAY MORE effective than Olympic Lifts

CB Speed High Box Squat (31X) – Bands

Posterior Chain – Knee Dominant

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DB SL Squat Touchdown

DB SL RDL


DB SL RDL To Reverse Lunge

GH Raise

GH Raise – Band

DL Seated Leg Curl – Band

SL Seated Leg Curl – Band

As shown, this can be done with one resistance band or two.

DL Seated Leg Curl – Band (Press Out)

Platform Slide – DL Unsupported

Platform Slide – SL Switch Unsupported

Platform Slide – SL Series

Roller Hamstring Slide – AX Resist Series

Floor Glute Ham Raise

Posterior Chain – Hip Dominant

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DL Reverse Hyper

DL Reverse Hyper – Manual Resistance

Reverse Hyper (incline bench) – MR

DL Reverse Hyper (MR on one leg)

(NOTE name change from reverse hyper manual resistance on one leg)

Reverse Hyper – DL Hold (Weight)

Reverse Hyper – Press Out

Reverse Hyper – Press In

Reverse Hyper – SL Switch (Weight)

SL Reverse Hyper

Reverse Hyper Hold – SL Bent Knee

(NOTE name change from reverse hyper single leg switches)

SL Reverse Hyper – Band

DL Reverse Hyper – Band

Reverse Hyper – SB Band

Thigh

Reverse Hyper – SB Band

Thigh (front view)

Back Extension Series (GH Machine)

Focus on maintaing lower back lordosis to avoid putting stress on the lumbar joints during this exercise.

Back Extension Series (Angled Machine)

SA Back Extension Series (Angled Machine)

Barbell SL RDL

DB SL RDL

Pull Through Series

Deadlift – Band Resisted

Explosive Deadlift – Band Resisted

Speed Trap Bar Deadlift (rack) – Bands, Chains

Pull-Thru (Cable)

Explosive SL RDL to Stab (X3X) – Club Extended

Difference Strike – Kneeling Hip Thrust (pause)

Speed Trap Bar Deadlift – 4 Chains (11X Tempo)

Squat Motion – SL

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Split Squat – Elevated

Stepup

SL Unsupported Squat

Explosive Stepup

DB Crossover Stepup

SL Crossover Box Squat

SL High Box Squat

SL SA Squat

SL High Box Squat – Band Asst

Pistol Squat – Band Asst

SL Low Supported Squat

Explosive Split Squat

DB Bulgarian Squat Narrow

DB Bulgarian Squat Wide

DB Bulgarian Squat – Front Raise

DB Bulgarian Front Squat

Barbell Bulgarian Squat (with bands)

DB Bulgarian Squat – Heavy

Bulgarian Squat – Chains

Explosive Bulgarian Squat – Chains

Bulgarian Squat Jump Continuous – Chains

Back to Forward Lunge (Keiser Resist)

Sl Box Squat – Raptor Resisted

Sl Crossover Box Squat – Lateral Raptor Resisted

SL Box Squat – Lateral Raptor Resisted

Crossover Step-Up Raptor Resisted

Explosive Step-Up Raptor Resisted

Ki-Ro Air Resisted Explosive Step-Up

Note the low anchor of the air resistance for constant load for the lower body.

Plus the right attached position of the Kirocore vest. This vest attachment provides isometric trunk rotation / isometric trunk lateral flexion.

SL X-Over Box Squat

SL Skater Squat

Squat Motion – DL

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Infant Squats

Infant Squat – Heels Elevated

Infant Squat – Feet Flat

Squat Progression

Extended Squat – Weight

Overhead Squat (Stick) – Feet Flat

Goblet Box Squat – Press In

Goblet Deadlift – Hip Hinge Dominant

Goblet Deadlift – Squat Dominant

Back Squat Series

Safety Bar Back Squat

Safety Bar Back Squat – Chains

Front Squat Series

DB Front Squat

Front Squat (Clean Grip)

Front Squat (X-Grip)

Safety Bar Front Squat

Goblet (KB) Squat – Sumo Stance

Deadlift DL Series

Trap Bar Deadlift – Bands/Chains

SA DL Squat

Squat to Alternating SA Row

Seated Band Leg Curl – DL:lean back