Quad Dominant Hip Dominant Split-Stance

Quadruped Rocking Deadlift Patterning with Band Half-Kneeling Chop/Lift

Plate/Reaching Squat
Goblet Squat
Goblet Squat w/Heartbeat
2-KB Front Squat
Safety Bar Front Squat
Barbell Front Squat
Safety Bar Back Squat
Back Squat
Kettlebell Deadlift Low Cable Split-Squat
Trap Bar Deadlift Split-Squat Rear Foot Elevated Split-Squat
Sumo Deadlift DB Split-Squat DB Bulgarian/RFE Split-Squat
Conventional Deadlift 2-KB Split-Squat 2-KB Bulgarian/RFE Split-Squat
Reverse Lunge
2-KB Reverse Lunge
Forward Lunge Variations

Single-Leg (Quad Dominant) Single-Leg (Hip Dominant)
Step-up Chop/Lift
Low Box Step-ups
Step-ups
2-KB Step-ups
Sprinter Step-ups
2-KB Sprinter Step-ups
Sprinter Step-ups with Overhead Press
Single-Leg Squat to Box
Single-Leg Squat off Box
Integrated Knee Flexion Combo/Total Body
Single-Leg RDL Ball Leg Curl Front Squat to Push Press
Landmine Single-Leg RDL 2/1 Ball Leg Curl RDL to Bent-Over Row
Contralateral Single-Leg RDL UST Leg Curls Clean to Front Squat
2-DB Single-Leg RDL ValSlide Leg Curls
Glute-Ham Raise ISO
Glute-Ham Raise Negative
Glute-Ham Raise

Lower Body Progressions and Regressions

 Horizontal Row Horizontal Reach
Half-Kneeling Cable Row Front Plank
3-Point DB Rows Birddog
Stability Strength Half-Kneeling Cable Press
Inverted Rows - Knees Bent Chest Supported Rows Incline Push-up
Inverted Rows - Knees Straight Low Cable Rows Push-up ISO
Inverted Rows - Feet Elevated Chain Push-ups Push-ups
Renegade Rows Band Push-ups Stability Strength
Push-up to Single-Arm Support Feet Elevated Push-ups
Med Ball Push-ups X-Vest Push-ups
UST Push-ups Chain Push-ups
Band Push-ups

Vertical Reach Vertical Row Landmine Bench Press

3-Month PNF
Birddog with Reach
Tall-Kneeling Landmine
Half-Kneeling Landmine
Scapular Plane DB/KB Press
Single-Arm DB/KB Press
Barbell Overhead Press
Push Press
Jerk
3-Month KB Pullover Tall-Kneeling Landmine Single-Arm DB Bench
Half-Kneeling Lat Pulldown Half-Kneeling Landmine Alternating DB Bench
Tall-Kneeling Lat Pulldown Landmine Press DB Bench Press
Chin-up ISO Landmine Push Press Incline DB Bench Press
Chin-up Negatives Barbell Floor Press/Board Press
Band-Assisted Chin-ups Barbell Bench Press
Chin-ups Barbell Incline Bench Press
Weighted Chin-ups
Pull-ups

Shoulder Stability
Arm Bar Progression Face Pull Progression
Arm Bar with Opposite Hip Flexion Face Pulls
Arm Bar with Straight Leg Raise Single-Arm Face Pulls Upper Body Progressions and Regressions
Arm Bar 2-Rope Face Pulls
Anti-Extension (Prone) Anti-Extension (Supine) Anti-Lateral Flexion Anti-Rotation
Birddog 3-month Breathing Side Plank on Wall Half-Kneeling Pallof Press ISO
Plank on Knees Core Engaged Dead Bug Side Plank on Knees Tall-Kneeling Pallof Press ISO
Plank Reaching Dead Bug Side Plank Pallof Press ISO
Feet Elevated Plank Wall Press Abs Feet Elevated Side Plank Low Cable Pallof Press ISO
The Bear Dead Bug Suitcase Deadlift Pallof Press ISO with Side Step
Ab Wheel Rollout Core Engaged Leg Lowering Suitcase Carry
Ab Wheel Rollout ISO Wall Press Leg Lowering Kettlebell Windmill
UST Fallouts Leg Lowering

Core Training Progressions and Regressions