Exercise Examples and Samples

No Food Gym School Sign

No Food Gym School Sign

The following list will provide you an exercise name and a link to a decent short youtube example .  I’ll also add any key items I want you to pay attention to in the performance of said exercise.

These are generally our base moves, but don’t be surprised when personally or in small group, coach tweaks the exercise….  Send a comment via the form below if you have questions about specific exercises or in need of something to be added.

Resistance Training:

  • KB Windmill – http://youtu.be/uw6PV3TnQFs
    Can be done with a dumbbell.  You’ll notice a difference in ability from one side to another.  Work to make them equal.  Your flexibility will affect your range of motion with this.
  • KB Swing – http://youtu.be/qW6ax_Wp0P4
    Notice it is not a squat.  The KB swings just barely to the knee level. The hips push the arms (and kb) forward and the shoulders are not lifting (just acting like a pendulum).
  • MB Plyo Push Up – http://youtu.be/oF2dMVdvnik
    There are hundreds of options to this, but this is our base move.  When I’m present we will add variations.
  • MB Dynamic Push Up – http://youtu.be/JeQqPCelk4Q
    There are hundreds of options to this, but this is our base move.  When I’m present we will add variations.
  • Power Clean – http://youtu.be/6tXcS0Xp1aE
    Notice that with a ‘power’ clean it is a high catch position
  • Hang Clean – http://www.youtube.com/watch?v=bzQJB9XHd5c&feature=share&list=PL8BDE4168A2FAD229
  • Clean – http://youtu.be/46cCnuFPG8w
    With a ‘clean’ we are catching the bar at about a half squat and dropping to a full front squat prior to coming back to the full upright position.
  • Snatch – http://youtu.be/7dvkGthhKoc
    Use a wider grip than for the clean….*see note below on olympic lifts
    Jerk – http://youtu.be/EvwpNr0LCE4
    My buddy Doug shows an example of a ‘clean’ and the ‘jerk’.  We at times do them together and other independently.
    **With all Olympic Lifts there are very specific technique details to optimize the weight we can move.  BUT, we don’t have an olympic weight lifting team and therefore perfect form for highest weight moved possible is not exactly our goal.  Proper technique for safety is key. Otherwise specific grip widths and foot placement can be geared to what is comfortable for you.  We use these to key on explosive ‘speed strength’
  • Squat – http://youtu.be/vXcY-0jXHeU
    Again Doug does a nice video on squatting.  I will add that the technique he shows is not specific to Vibram shoes. You also need to be cognizant of bracing your core. Finally, the full range of motion is what we work towards, but if your hips start to tilt forward, that is the end of your current range of motion.
  • TRX Single Arm (SA) Push UP http://youtu.be/nuYz33KErs4 – As with most exercises, several methods to perform, but the video shows our primary method.
  • TRX Single Arm Row – http://youtu.be/l7e4mHWxTiE – Narrow the base to add more torsional stability challenge.
  • TRX Single Handle Set Up – http://youtu.be/8l4HbMyV3_w – Single sided suspension training is great for the targeted muscle group, but also adds in integration and coordination of the entire body as you hold posture during the exercise… but you have to loop the handles correctly!
  • TRX Single Leg (SL) Burpee – http://youtu.be/HcZlpKvcoXw – May add a weight vest. Do equal sets both Lft /Rt
  • TRX Triple Threat – http://youtu.be/HBQp4n5F1ww – May also be done on Stability Ball
  • TRX I-Y-T – http://youtu.be/iz-6mGus5jk (you can skip to 1:25 mark if you like)
  • Turkish Get UP – http://youtu.be/s-NmkMzwrZg – Slow and deliberate through each step.  This KB bottom up (BU) technique adds an awesome grip and stability challenge to the movement.
  • Stability Ball (SB) Glute Ham / Hip Extension – http://www.youtube.com/watch?v=NH0gVgaJjAs&list=PL28E859F9A4E4F709 – This video demos a single leg version.  Unless directed for single perform the same movement with a slightly larger forward lean and a double leg lift.
  • Stability Ball Triple Threat – http://www.youtube.com/watch?v=DgJCgV8sqqg&list=PL3117CF9DD8DA23FE – Become good at this and you’ll be able to handle single leg before long.  Make more difficult by removing the supporting hands.

Agility Drills:

  • 3 Cone – http://youtu.be/sLs6CxMGV0A – Standard three cone drill. Same as NFL combine.  With this one we want to do an equal number of repetitions each direction.  Start cone to cone 1 is 5 yd. Cone 2 (side cone) is 5 yd horizontal to cone 1).
  • 4 Cone – http://youtu.be/CYdkZbD8sjw – Many variations we will try when together.  When part of a non coach led program, the first example is our primary go to for you to follow.  Vertical cones are 10 yd apart.  Horizontally cones are 15 yds apart.
  • 5 Cone Weave – http://youtu.be/c8T1WPJkidU – as with the others, there are many 5 cone drills that can be done.  This video shows the base 5 cone for self direct program use.  Start cone line has cones 5 yds apart. Far two cones are 10 yd out from start line cones.
  • T Drill – http://youtu.be/Ndm5iZn3aYM – The video shows the side shuffle method.  Our base T-Drill will include forward running along the horizontal with 180 degree turns at the two end cones.  Start cone to middle cone is 10yd. Side cones are 5 yd each from center.
  • Pro Agility – (aka 5-10-5) – http://youtu.be/BKahQt3guT0 – If timed you’ll pick your favorite direction to start.  When part of your agility program, work both directions equally.
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