All Around Strength and Conditioning

Resistance Training and Conditioning Tool

Total Body Push

Push     Weights Sets Reps
Movement Prep   Sumo Squat to Stand BW 1 10
Movement Prep   Handwalk BW 1 6
Movement Prep   Lateral Lunge BW 1 20
Movement Prep   Drop Lunge BW 1 20
Prehab   Band Walk Purple 1 Failure
Prehab   Scapular Wall Slide BW 1 20
Total Body   Sled Pushing 45 lbs. Min. 8
Ground Based   Bent Press 45lbs. 2 15
Bodyweight   HSPU BW 3 Failure
Suspension   Ring Pseudo Planche Push ups BW 2 20
Core   Full Contact Twist 90 2 15
S.A.Q.   Broad Jumps BW Min. 40

Total Body Pull

 

Pull     Weights Sets Reps
Movement Prep   Hip Crossover BW 1 20
Movement Prep   Inverted Hamstring BW 1 20
Movement Prep   Drop Lunge BW 1 20
Movement Prep   Reverse Lunge w/ Lateral Flexion BW 1 16
Prehab   Y's, T's, W's L's, I's 5 1 50
Prehab   Stability Ball Leg Curl BW 1 Failure
Total Body   Sumo High Pull 95 lbs. 1 30
Ground Based   Snatch Style Deadlift on Box 135 lbs. 2 Failure
Bodyweight   Machine OAC BW 2 5
Suspension   TRX Body Rows BW 2 30
Core   TRX Pull Troughs BW 2 25
S.A.Q.   DB Swings 55 lbs. 2 18

Total Body Core

 

Core     Weights Sets Reps
Movement Prep   Scorpions BW 1 20
Movement Prep   Handwalks BW 1 6
Movement Prep   Sumo Squat to Stand BW 1 10
Movement Prep   Reverse Lunge w/ twist  BW 1 16
Prehab   Glute Bridge BW 1 30
Prehab   SB Hip Crossover BW 1 30
Total Body   Double DB Snatch 45 2 10
Ground Based   Overhead Squat 95 2 10
Bodyweight   Inverted Jackknife BW 2 Failure
Suspension   Russian Leg Lifts BW 2 Failure
Core   Hanging Windshield Wipers BW 2 16
S.A.Q.   Single Arm DB Swing 40 2 20
         
           
           
           
           
           
           
           
           
           
           
           
           

Total Body Push

 

Push/Pull Push Weights Sets Reps
Movement Prep Calf Stretch BW 1 15
Movement Prep Drop Lunge BW 1 12
Movement Prep Lateral Lunge BW 1 10
Movement Prep Sumo Squat to Stand BW 1 12
Prehab Scapular Wall Slide BW 1 15
Prehab Band Walk Red 1 Failure
Total Body Sled Pushing 50 lbs. Min 6
Ground Based Back Squats (not wide) 185 lbs.  3 Failure
Bodyweight Handstand Shrugs BW 2 Failure
Suspension Ring Dips BW 2 15
Core Back Bridges BW 1 20
S.A.Q. Reactive Step-ups BW 2 75 Sec.

Total Body Pull

 

Push/Pull Pull Weights Sets Reps
Movement Prep Handwalks (feet) BW 1 8
Movement Prep Scorpions BW 1 20
Movement Prep Lunge to Instep BW 1 16
Movement Prep Hip Crossovers BW 1 20
Prehab T's, L's, I's  8 1 30
Prehab TRX Leg Curl BW 1 Failure
Total Body Zercher Deadlift 135
12
Ground Based Romanian Deadlifts 185 2 8
Bodyweight Switch Grip Pull-ups BW 2 Failure
Suspension Inverted Shrugs BW 2 25
Core Lever Bar Crunch 50 8 2
S.A.Q. Reverse Scoop Throw 8 2 8

Total Body Core

 

Core
Weights Sets Reps
Movement Prep Scorpions BW 1 20
Movement Prep Handwalks BW 1 6
Movement Prep Sumo Squat to Stand BW 1 10
Movement Prep Reverse Lunge w/ twist  BW 1 16
Prehab Band Walk Red 1 Failure
Prehab SB Reverse Crunch BW 1 30
Total Body Med Ball Swing & Slam 8 2 20
Ground Based Skater Squats BW 2 15
Bodyweight Hindu Push Ups BW 1 Failure
Suspension Side Flags BW 2 15
Core L-Sit Raises BW 2 10
S.A.Q. Cartwheels BW 1 13

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