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3. Push Ups on Floor
4. DB Bench
5. BB Bench
Push Progression (Vertical):
1. Tall Kneeling Bottoms Up KB Press
2. Landmine Press
3. ½ Kneeling DB Press
4. Standing DB Press
5. OH BB Press
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Pull
Building a strong back will provide a base for upper body development. Balancing push/pull will
keep the athletes’ shoulders healthy.
Pull Progression (Horizontal):
1. Inverse Row
2. Weighted Inverse Row
3. Incline DB Row
4. 1a DB Row
5. BB Row
Pull Progression (Vertical):
1. Flexed Arm Hang
2. Eccentric Chin Ups/Pull Ups
3. Band-Assisted Chin Ups/Pull Ups
4. Chin Ups/Pull Ups
5. Loaded Chin Ups/Pull Ups
Carry/Core
Carries? Yes. Pick up heavy objects and walk with them. Grip strength, core stability, and the
ability to maintain posture are a few of the benefits of loaded carries. Progressing carries is merely a
matter of load. Is it easy? Pick up something heavier or alter the way the load is carried. The key here is
to maintain proper posture throughout the entire movement. Load up a KB in one hand and the
intensity and muscles worked varies as opposed to picking up two KBs (one in each hand).
The core should be thought of as a facilitator. The stronger the athlete’s core, the more force
they will be able to produce. If the core doesn’t have the ability to stabilize the body and its
extremities, the brain won’t allow that force to be produced. This is a safety mechanism put in place to
prevent injury from occurring.
Core t raining should be thought of primarily as “Anti-Movements”. Anti-Extension, Anti-Rotation and
Stabilization are the 3 major categories of core training. Listed below are some examples of each:
Anti-Extension: Stability Ball Rollout, Ab Wheel
Anti-Rotation: Pallof Variations, Russian Twist Variations
Stabilization: Plank Variations