Agility

W-Drill Charlotte Drill


Top of L-Drill & L-Drill


T-Drill


Shuttle & Shuttle Variation


Step Drill


Half Moon


Bags or Hurdles


4 Cone Drill & Diagnoal Box Drill


 

 

Exercises

 

Dynamic Warm Up Exercises


Shoulder Combo


Overhead Rotation


Overhead Figure 8's


Lateral Figure 8's


Cuban Press


Front-Back


Alternate Front-Back


 

Olympic Lifts - Power Shrug, Heel-Hip Elbow Drive, Hang Clean, Power Clean


Box Squat, Parallel Squat, Front Squat


Overhead Squat


 

Goblet Squat


 

DB Lunge


Sumo Deadlift, Conventional Deadlift, Deficit Deadlift, RDL


 

DB Deadlift


Good Morning


 

Glute Ham Raise


PG Leg Curl


 

Bench Press, Close/Wide Grip, Board, Slingshot, FB Bar, Rack, Floor Press


DB Floor Press


Speed Bench


 

Military Press


 

Seated Dumbbell Press And Alt. Dumbbell Press


DB Lateral Raise, DB Front Raise, DB Bent-Over Raise


DB Tricep Extension And Tate Press


Bent-Over Row


Football Bar Row


1 Arm DB Rows


 

Lat Pull, Reverse Grip Lat Pull & High Pull


 

Bar Shrug And DB Shrug


Face Pulls


 

BW Face Pulls


 

Push-Up & Diamond Push-Up


Plate Drag


Hammer Pull Up


 

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