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)

DL Roller Hamstring Slide

Floor Glute Ham Raise

PB SL Russian Hamstring

Slideboard SL Hamstring Slides Supported

Slideboard SL Hamstring Slides Unsupported

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)

Reverse Hyper – DL Hold (Weight)

Reverse Hyper – Press Out

Reverse Hyper – Press In

SL Reverse Hyper

Reverse Hyper Hold – SL Bent Knee

SL Reverse Hyper – Band

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DL Reverse Hyper – Band

Reverse Hyper – SB Band Thigh

Reverse Hyper – SB Band Thigh Front View

Glute-Ham Raise

Barbell SL RDL

DB SL RDL

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

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

Trap Bar Deadlift – dbl band, triple chain

Reverse Hyper – DL weighted

Reverse Hyper – Band and Weighted

Explosive SL RDL (XXX) – Club Extended

Supine Hip Bridge – Strong Bands Resist

DB Explosive Stepup (Cable Resist)

SL Box Squat – Lateral (DB, Cable Resist)

Single Leg Box Squat Linear

Single Leg Box Squat Crossover

Lateral Lunge – Stab (Club Extended)

Difference Strike – Kneeling Hip Thrust (pause)

Squat Motion – SL

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Split Squat – Elevated

SL Unsupported Squat

Explosive Stepup

DB Crossover Stepup

SL Crossover Box Squat

SL High Box Squat

SL High Box Squat – Band Asst

Box 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

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

DB Split Squat – Roller

CB Bulgarian Squat

SL X-Over Box Squat (High Box)

Explosive Lateral Stepup – Air Resist Lat

DB Stepup Jump – linear

X-Over Explosive Step; Lateral Resist

Lateral Explosive Step Up; Lateral Resist

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 Deadlift – Hip Hinge Dominant

Goblet Deadlift – Squat Dominant

Front Squat (Clean Grip)

Safety Bar Back Squat – Chains

Front Squat Series

DB Front Squat

Front Squat (X-Grip)

Safety Bar Front Squat

Goblet (KB) Squat – Sumo Stance

Deadlift DL Series

Trap Bar Deadlift – Bands/Chains

Squat to Alternating SA Row

Seated Band Leg Curl – DL:lean back

Lateral Lunge (in place) – KB Toss