W-Drill Charlotte Drill

Top of L-Drill & L-Drill


Shuttle & Shuttle Variation

Step Drill

Half Moon

Bags or Hurdles

4 Cone Drill & Diagnoal Box Drill




 Shoulder Combo

Speed Bench


Push-Up & Diamond Push-Up

Pause Squat & Front Squat

PS BD Bench & DB Bench

Plate Drag

PB Leg Curl

Overhead Rotation

Overhead Figure 8's

Military Press

Lateral Figure 8's

Lat Pull, Reverse Grip Lat Pull & High Pull

Hammer Pull Up

Floor Press


Face Pulls

DB Tricep Extension

DB Floor Press

Cuban Press

Bent-Over Rows

BW Face Pulls

1 Arm DB Rows


Alternate Front-Back


 For information on strength and conditioning at the Miltimore-Wallis ATAC, click here.