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LBHS Ex Bank & ProgressionsLBHS Ex Bank & Progressions
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Squat Progressions
Single Leg Squat progressions
Horizontal Push Progressions
Horizontal Pull Progressions
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1. Box squat w/ reach
1. Split Squat
1. Tall Plank Holds
1. Scap row
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2. Goblet Squat
2. B Stance Squat
2. Tall Plank w/ reach or Serratus Punch
2. Handle Band Row
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3. KB SA offset squat
3. Reverse Lunge
3. Push Up3. TRX Row
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4. Double KB front squat
4. Step Up
3. Dead Stop Push Up
4. Aussie / Inverted Row
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5. BB Zercher Squat
5. FWD Lunge
3. Eccentric Push Up
4. Eccentric Aussie Row
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6. BB Front squat
6. Side Lunge
3. Pause Push up
4. Pause Assie Row
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6. BB Eccentric Front Squat
7. Asst. Pistol Squat
4. DB SA Floor Press
5. SA Chest Supported Row
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6. BB Pause Front Squat
8. SL Squat to Box
5. DB Floor Press
6. Chest Supported Row
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7. BB Back Squat
9. Box off Toe/heel taps
6. BB Floor Press
7. 3 Point Row
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8. BB OH Squat
10. RFESS
7. DB SA Bench Press
8. 2 point Row
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8. DB Bench Press
9. Landmine Row
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Deadlift Progressions
SL Hip Hinge Progressions
9. BB Bench Press
10. BB Bent Over Row
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1. HINGE PATTERN!
1. Staggered Stance RDL
10. BB Incline Press
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a. w/ dowell2. Slider RDL
11. Landmine Variations**
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b. w/ MB on chest
3. RDL w/PVC balance
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c. w/ bench behind calves
4. SL RDL to wall
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d. hinge to wall tap
5. SL RDL
Vertical Push Progressions
Vertical Pull Progressions
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e. full kneeling hinge
1. Delt Raise
1. Pull Up str8 arm hangs
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f. band around waist hinge
2. DB/Plate Overhead Holds
2. Scap Pull Ups
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g. toe elevated hinge
3. DB/Plate Seated OH Presses
3. Band SA Lat Pull
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h. KB handcuff hinge
Plank Progressions
4. DB SA OH Press (seated)
4. Lat Pull Down
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2. BB/KB/DB RDL
1. Plank
5. DB Eccentric OH Press (seated)
5. Barbell / TRX Asst Pull ups
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3. KB/DB off plate
2. Plank w/ arm reach
6. DB Pause OH Press (seated)
6. Band Assisted Pull ups
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4. KB/DB off floor
3. Plank w/ heel lift
7. Barbell OH Press (seated)
7. Pull up Holds
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5. Hexbar deadlift
4. Plank w/ arm + heel lift
8. DB/KB 1/2k SA OH press (ipsilateral)
8. Eccentric Pull ups
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6. Sumo DL**
5. Tall Plank w/ shoulder tap
9. DB/KB 1/2k SA OH press (contralat)
9. Pull Ups
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7. Conventional DL**
6. Plank Push ups (tall to elbow)
10. DB/KB FK SA OH Press
10. Weighted Pull Up
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8. Clean DL
7. Plank w/ row
11. DB/KB FK OH Press
11. Shurgs
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9. Snatch Grip DL
8. Loaded Plank
12. DB/KB Standing OH Press
12. Upright Row
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10. Snatch grip DL on plate
9. Side Plank w/ hand on hip
13. BB Standing OH Press
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11. Goodmornings
10. Side Plank w/ hand in air
14. Jerk Position OH Press
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11. Side Plank w/leg abduction
15. BTN Press
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12. Side Plank w/ reach under
16. Landmine Variations**
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Accessory Glute Work
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1. Barbell hip thruster
Loaded Carries
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2. mini band hip thruster
1. Farmers Carry
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3. B stance hip thruster
2. Suitcase Carry
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4. BB Glute Bridge
3. Zercher Carry
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5. SL Back ele Hup thruster
4. SA 90/90 Carry
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6. Frog Pumps
5. SA OH Carry
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7. Banded Hinges
6. 1up 1 down Carry (90/90)
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7. 1up 1 down Carry (OH)
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8. Double 90/90 Carry
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9. Double OH Carry
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10. Chaos Carry
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Olympic Progressions
OH Squat Drills
Standing Progressions
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ankle mobs
1. Seated unilateral
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Snatch
T spine extension
2. Seated bilateral
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Wall slides
3. 1/2 kneeling SA Ipsilateral
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Stage 1Stage 2Stage 3Stage 4Stage 5
Squat w/ reach
4. 1/2 kneeling SA contralateral
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OH Squat
Snatch low pull (p. pos)
Snatch low pull - hang knee
P. Snatch +OH Sq.
Snatch
Heel lift OH squat
5. Full kneeling unilateral
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Start Position
Snatch high pull (p.pos)
Snatch pull - floor
Snatch Balance
B stance OH squat
6. Full Kneeling bilateral
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Lift off
Pwr Snatch (p. pos)
Pwr Snatch - floor
7. Standing unilateral
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8. Standing Bilateral
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Pelvis Tilt Drills
9. Split stance ipsilateral
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Clean
Supine penny smash
10. Split stance contralateral
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Supine penny smash w/ SLR
11. Split stance bilateral
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Stage 1Stage 2Stage 3Stage 4Stage 5
Supine Marching
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Front Squat
Clean low pull (p. pos)
Clean low pull - hang knee
P. clean + F. Sq
CleanDead bugs
Grip Progressions
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Start Position
Clean high pull (p.pos)
Clean pull - floor
Snatch Balance
1. Reverse Grip
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Lift off
Pwr Clean (p. pos)
Pwr Clean - floor
Lateral Shift Drills
2. Neutral Grip
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Mini band lateral walks
3. Pronated Grip
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Mini band clams
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Jerk
Mini band side knee plank w/ abduction
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feed the mistake (torso/knee)
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Stage 1Stage 2Stage 3Stage 4Stage 5
Jump Progressions (plyo)
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Start positionDipPush JerkJerk FootworkJerk
Deep Squat Drills
1. Jump = landing 2 feet
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PressPush PressClean n JerkAnkle mobs
2. Hop = landing 1 foot
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Frog pose rocking
3. Bound = one foot to other foot
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T spine rotations
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Deep squat flossing
1. Non Counter Movement
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Deep squat wall slides
2. Counter Movement
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Glute/Hamstring mobs
3. Continuous
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Pelvic control tilt drills
4. Depth Drop
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5. Loaded Depth Drop
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