Канал: Macalester Strength & Conditioning

2-DB Cuban press

2-DB Cuban press

2-DB bicep curl + shoulder press

2-DB bicep curl + shoulder press

2-DB bicep curl - alternating

2-DB bicep curl - alternating

2-DB bicep curl

2-DB bicep curl

2-DB bentover shoulder press

2-DB bentover shoulder press

2-DB incline fly

2-DB incline fly

2-DB fly

2-DB fly

2-DB bentover row - chest supported

2-DB bentover row - chest supported

2-DB reverse fly chest supported

2-DB reverse fly chest supported

2-DB bentover alternating row

2-DB bentover alternating row

2-DB reverse fly

2-DB reverse fly

1-DB 3-way wrist

1-DB 3-way wrist

Backwards Shuffle - Doubles

Backwards Shuffle - Doubles

2-Cone Quick Shuffle (continuous)

2-Cone Quick Shuffle (continuous)

2-Cone Quick Crossover (continuous)

2-Cone Quick Crossover (continuous)

A-Walk

A-Walk

A-March

A-March

A-Skip

A-Skip

A-Switch (no bounce)

A-Switch (no bounce)

A-Switch (with bounce)

A-Switch (with bounce)

A-Triple Switch (no bounce)

A-Triple Switch (no bounce)

A-Triple Switch (with bounce)

A-Triple Switch (with bounce)

Skip for Height

Skip for Height

Skip for Distance

Skip for Distance

Straight Leg Run

Straight Leg Run

Quick In/Out 2-Leg Jumps

Quick In/Out 2-Leg Jumps

Quick Lateral 1-Leg Hops

Quick Lateral 1-Leg Hops

Tuck Jumps

Tuck Jumps

L-Drill

L-Drill

Short Sprint + Deceleration (Multi-Rep)

Short Sprint + Deceleration (Multi-Rep)

Short Crossover + Deceleration (Multi-Rep)

Short Crossover + Deceleration (Multi-Rep)

Short Shuffle + Deceleration (Multi-Rep)

Short Shuffle + Deceleration (Multi-Rep)

Crossover Bound - Singles

Crossover Bound - Singles

Lateral Bound - Singles

Lateral Bound - Singles

2-DB Bench Press

2-DB Bench Press

2-DB 3-Way Delt Raise

2-DB 3-Way Delt Raise

1-Leg Step Up - Explosive

1-Leg Step Up - Explosive

2-Plate Seated 6-Way Shoulders

2-Plate Seated 6-Way Shoulders

1-DB Overhead Carry

1-DB Overhead Carry

1-Leg Hamstring Curl - Slide

1-Leg Hamstring Curl - Slide

1-Leg Depth Drop

1-Leg Depth Drop

1-DB Shoulder External Rotation - Seated; Elbow on Knee

1-DB Shoulder External Rotation - Seated; Elbow on Knee

1-DB Powell Raise - Side Lying

1-DB Powell Raise - Side Lying

Band Overhead Oblique Side Flexion

Band Overhead Oblique Side Flexion

Mini-band Hip Abduction

Mini-band Hip Abduction

Mini-band Monster Walk

Mini-band Monster Walk

Mini-band Hip Extension

Mini-band Hip Extension

Mini-band Clamshell

Mini-band Clamshell

Cable 1-Arm Rotational Row - Split Stance; Low Pull

Cable 1-Arm Rotational Row - Split Stance; Low Pull

2-Leg Glute Bridge

2-Leg Glute Bridge

2-Plate Dead Bug

2-Plate Dead Bug

45 Degree Bound

45 Degree Bound

A-March

A-March

A-Skip

A-Skip

Aqua Person

Aqua Person

Back Extension + Glute Ham

Back Extension + Glute Ham

Band 3-Way Ankle

Band 3-Way Ankle

Band Assisted Squat Jump

Band Assisted Squat Jump

Band Pallof Press Hold

Band Pallof Press Hold

Band Pallof Press Hold- Split Squat

Band Pallof Press Hold- Split Squat

Band Pull Apart- Underhand

Band Pull Apart- Underhand

Band Shoulder Adducted Internal Rotation

Band Shoulder Adducted Internal Rotation

Band Shoulder Adducted External Rotation

Band Shoulder Adducted External Rotation

Band Straight Leg Hamstring Stretch

Band Straight Leg Hamstring Stretch

BB 2-Leg Glute Bridge - Shoulders Elevated

BB 2-Leg Glute Bridge - Shoulders Elevated

BB Alternating Forward Lunge

BB Alternating Forward Lunge

BB Alternating Step Up

BB Alternating Step Up

BB Back Squat -Heels Elevated

BB Back Squat -Heels Elevated

BB Bench Press

BB Bench Press

BB Bench Press- Close Grip

BB Bench Press- Close Grip

BB Bench Press- Wide Grip

BB Bench Press- Wide Grip

2-Leg Hanging Knee Raise

2-Leg Hanging Knee Raise

2-Leg Hanging Knee Raise - Hold

2-Leg Hanging Knee Raise - Hold

Band Tricep Extension

Band Tricep Extension

2-Leg Hurdle Hop - Linear, Pause

2-Leg Hurdle Hop - Linear, Pause

2-DB Step Up - Cross Over

2-DB Step Up - Cross Over

2-DB Squat Jump

2-DB Squat Jump

2-DB Split Squat Jump - Rear Foot Elevated

2-DB Split Squat Jump - Rear Foot Elevated

2-DB Skater Squat - Counterbalance

2-DB Skater Squat - Counterbalance

2-DB Shrug

2-DB Shrug

2-DB Shoulder Press - Seated, Neutral Grip

2-DB Shoulder Press - Seated, Neutral Grip

2-DB Shoulder Press - Seated, Alternating

2-DB Shoulder Press - Seated, Alternating

2-DB Shoulder Press - Seated

2-DB Shoulder Press - Seated

2-DB Shoulder Press - Alternating

2-DB Shoulder Press - Alternating

2-DB Shoulder Abducted External Rotation - Prone/Bench

2-DB Shoulder Abducted External Rotation - Prone/Bench

2-DB Shoulder Abducted External Rotation

2-DB Shoulder Abducted External Rotation

2-DB Renegade Row + Push Up

2-DB Renegade Row + Push Up

2-DB Bench Press - Neutral Grip

2-DB Bench Press - Neutral Grip

2-DB Bench Press - Alternating

2-DB Bench Press - Alternating

2-DB Arnold Press - Seated

2-DB Arnold Press - Seated

2-DB 3-Way Delt Raises

2-DB 3-Way Delt Raises

2-DB 1-1-2 Shoulder Press - Seated

2-DB 1-1-2 Shoulder Press - Seated

2-DB 1-1-2 Bench Press - Incline

2-DB 1-1-2 Bench Press - Incline

2-DB 1-1-2 Bench Press

2-DB 1-1-2 Bench Press

1-Leg Step Up - Explosive

1-Leg Step Up - Explosive

1-Leg Squat - Bench

1-Leg Squat - Bench

1-Leg Glute Bridge - Straight Legs

1-Leg Glute Bridge - Straight Legs

1-Leg Glute Bridge - Bench

1-Leg Glute Bridge - Bench

1-Leg Glute Bridge

1-Leg Glute Bridge

1-Leg Depth Drop + Lateral Bound

1-Leg Depth Drop + Lateral Bound

1-Leg Calf Raise

1-Leg Calf Raise

1-Leg Box Jump

1-Leg Box Jump

1-DB Suitcase Hold

1-DB Suitcase Hold

1-DB Suitcase Deadlift

1-DB Suitcase Deadlift

1-DB Shoulder Press - Seated

1-DB Shoulder Press - Seated

1-DB Shoulder External Rotation - Side Lying

1-DB Shoulder External Rotation - Side Lying

1-DB Pullover

1-DB Pullover

1-DB Goblet Squat - Heel Elevated

1-DB Goblet Squat - Heel Elevated

1-DB Goblet Split Squat - Font Foot Elevated

1-DB Goblet Split Squat - Font Foot Elevated

1-DB Goblet Split Squat - Rear Foot Elevated

1-DB Goblet Split Squat - Rear Foot Elevated

1-DB Goblet Reverse Lunge - Slide

1-DB Goblet Reverse Lunge - Slide

1-DB Messi Squat

1-DB Messi Squat

1-DB Bentover Row - Supported

1-DB Bentover Row - Supported

1-DB Bench Press - Incline

1-DB Bench Press - Incline

1-DB Bench Press

1-DB Bench Press

1-DB 1-Leg Shoulder Press

1-DB 1-Leg Shoulder Press

1-DB 1-Leg RDL Snatch

1-DB 1-Leg RDL Snatch

1-Leg Rebound Hop + 1- Leg Lateral Hop - Continuous

1-Leg Rebound Hop + 1- Leg Lateral Hop - Continuous

Band Upright Row

Band Upright Row

2 Leg Hurdle Hop- Linear; Bounce

2 Leg Hurdle Hop- Linear; Bounce

Band 1-Leg Glute Bridge, Pallof Press Hold; Partner

Band 1-Leg Glute Bridge, Pallof Press Hold; Partner

Band Anti-Extension Lunge Hold

Band Anti-Extension Lunge Hold

Cable Pallof Hold- Lunge, Perterbated

Cable Pallof Hold- Lunge, Perterbated

Dowel Overhead Split Squat

Dowel Overhead Split Squat

HB Farmer’s Carry- Hold

HB Farmer’s Carry- Hold

Forward Lunge + Switch Lunge Jump

Forward Lunge + Switch Lunge Jump

Mini Split Squat

Mini Split Squat

Mini Step up

Mini Step up

HB Deadlift- Isometric

HB Deadlift- Isometric

HB Reverse Lunge

HB Reverse Lunge

1-DB Bird Dog Row

1-DB Bird Dog Row

1 Leg Glute Bridge - Foot Elevated

1 Leg Glute Bridge - Foot Elevated

2 Leg Hurdle Hop - Linear

2 Leg Hurdle Hop - Linear

Band Resisted Sprint

Band Resisted Sprint

Banded High Pull

Banded High Pull

BB Front Squat- Essentric + Isometric

BB Front Squat- Essentric + Isometric

Cable Pallof Press Hold- Walkout

Cable Pallof Press Hold- Walkout

MB Slam + Fake Slam

MB Slam + Fake Slam

MB Underhand Squat Toss + Broad Jump

MB Underhand Squat Toss + Broad Jump

Plank- Feet Elevated

Plank- Feet Elevated

Plank Jacks

Plank Jacks

Plank Walkout- Kneeling

Plank Walkout- Kneeling

Plate Overhead Crunch+ Pullover

Plate Overhead Crunch+ Pullover

BB Mid Thigh Pull- Isometric

BB Mid Thigh Pull- Isometric

Sled Drag- Lateral

Sled Drag- Lateral

T-Hip Hold

T-Hip Hold

Bodyweight Squat- Isometric

Bodyweight Squat- Isometric

Rebound Jump

Rebound Jump

Lateral Bound- Continuous

Lateral Bound- Continuous

MB Slam- Step

MB Slam- Step

BB Sumo Deadlift

BB Sumo Deadlift

IYTW

IYTW

Landmine 1- Arm Shoulder Press- 1 Leg

Landmine 1- Arm Shoulder Press- 1 Leg

Plate Shoulder Horizontal Abduction- Side Lying

Plate Shoulder Horizontal Abduction- Side Lying

Band 1-Arm Release (Javelin)

Band 1-Arm Release (Javelin)

Band 1-Arm Release (Shotput)

Band 1-Arm Release (Shotput)

1-KB Rotational Press (Shotput)

1-KB Rotational Press (Shotput)

Plate 1-Shoulder Around the World (Hammer)

Plate 1-Shoulder Around the World (Hammer)

Plate Twist - Walking

Plate Twist - Walking

BB Trunk Twists - Seated

BB Trunk Twists - Seated

BB Trunk Twists - Standing

BB Trunk Twists - Standing

GH Plate Sit Ups

GH Plate Sit Ups

GH Plate Straight Arm Overhead Sit Up

GH Plate Straight Arm Overhead Sit Up

GH Plate Straight Arm Twist - Supine

GH Plate Straight Arm Twist - Supine

GH 2-Plate Alternating Fly - Supine

GH 2-Plate Alternating Fly - Supine

GH 2-Plate Alternating Reverse Fly - Prone

GH 2-Plate Alternating Reverse Fly - Prone

GH Plate Straight Arm Twist - Prone

GH Plate Straight Arm Twist - Prone

Band + Partner Accelerated Lateral Lunge

Band + Partner Accelerated Lateral Lunge

Band Lateral Shuffle Partner- Resisted

Band Lateral Shuffle Partner- Resisted

Band Partner Side Plank Row

Band Partner Side Plank Row

Dowel Quadruped Partner Row

Dowel Quadruped Partner Row

Dowel Side Plank Partner Row

Dowel Side Plank Partner Row

SB Hamstring Curl- Partner Resisted

SB Hamstring Curl- Partner Resisted

SB Hamstring Kicks

SB Hamstring Kicks

Band Pallof Press - Partner, Half Kneeling

Band Pallof Press - Partner, Half Kneeling

Landmine 1 Leg RDL + 1 Arm Row

Landmine 1 Leg RDL + 1 Arm Row

Landmine 1 Arm Bent Over Row- Staggered Stance

Landmine 1 Arm Bent Over Row- Staggered Stance

Landmine 2 Arm Shoulder Press- Standing

Landmine 2 Arm Shoulder Press- Standing

Landmine Reverse Lunge + Shoulder Press- Contralateral

Landmine Reverse Lunge + Shoulder Press- Contralateral

Mountain Climber-Slides

Mountain Climber-Slides

Plank With Band Hip Abduction

Plank With Band Hip Abduction

Plate Rotational Lunge

Plate Rotational Lunge

Reverse Hypers- Switched Bands

Reverse Hypers- Switched Bands

Sled Pull- Backwards

Sled Pull- Backwards

HB Deadlift- Split Stance

HB Deadlift- Split Stance

HB Deadlift-Split Stance; Eccentric

HB Deadlift-Split Stance; Eccentric

HB Jump- Split Stance, Singles

HB Jump- Split Stance, Singles

HB Squat- Eccentric

HB Squat- Eccentric

Landmine 2-Arm Shoulder Press- Tall Kneeling

Landmine 2-Arm Shoulder Press- Tall Kneeling

Landmine Reverse Lunge

Landmine Reverse Lunge

Landmine Front Squat

Landmine Front Squat

Landmine Deadlift

Landmine Deadlift

Landmine 2- Arm Rotation- Kneeling

Landmine 2- Arm Rotation- Kneeling

Landmine 1-Arm Rotational Press

Landmine 1-Arm Rotational Press

Lateral Bound- Continuous

Lateral Bound- Continuous

MB 1 Leg Slam

MB 1 Leg Slam

MB Reverse Lunge w/ Rotation

MB Reverse Lunge w/ Rotation

Plank - Single Leg

Plank - Single Leg

Push-up plank with plate pull through

Push-up plank with plate pull through

BB Bench Press - Decline

BB Bench Press - Decline