Weightlifting Program
Program Details – Download
Video Links with Instruction for Each Lift
- Dynamic Warmup – http://www.youtube.com/watch?v=Jbg-CUQKNkw&feature=youtu.be
- Agility Ladder: One in the Hole – http://www.youtube.com/watch?v=7XA9MuV3kbg&feature=youtu.be
- Agility Ladder: Two in the Hole – http://www.youtube.com/watch?v=IJ8xT2Xto4g&feature=youtu.be
- Agility Ladder: Ickey Shuffle – http://www.youtube.com/watch?v=lR_NAxzgIJ8&feature=youtu.be
- Agility Ladder: Carioca – http://www.youtube.com/watch?v=WiLsUInqb8U&feature=youtu.be
- Agility Ladder: Hopscotch – http://www.youtube.com/watch?v=f9Qxs-IRRfk&feature=youtu.be
- Agility Ladder: Ali Shuffle – http://www.youtube.com/watch?v=MdFQdF0r9to
- Agility Ladder: Two In, Two Out (laterally) – http://www.youtube.com/watch?v=nAqDfuuStLU&feature=youtu.be
- Agility Ladder: Slalom – http://www.youtube.com/watch?v=ohnhZHcJUQo&feature=youtu.be
- Agility Ladder: Cherry Pickers – http://www.youtube.com/watch?v=bjS0EEH5QNs&feature=youtu.be
- Agility Ladder: 180s – http://www.youtube.com/watch?v=THU0Lgk98SQ&feature=youtu.be
- Agility Ladder: Lateral One in the Hole – http://www.youtube.com/watch?v=lKOuk8r7tUY
- Agility Ladder: Lateral Two in the Hole – http://www.youtube.com/watch?v=Z0CvRWRSguA&feature=youtu.be
- Agility Ladder: Cha Cha – Cone Drill: Down and Back – http://www.youtube.com/watch?v=vINKethI9U4&feature=youtu.be
- Cone Drill: 90 Degree Cut – http://www.youtube.com/watch?v=n6pebWF8Gsk&feature=youtu.be
- Cone Drill: Square Run – http://www.youtube.com/watch?v=iY2KtrAO_DU&feature=youtu.be
- Cone Drill: T-Run – http://www.youtube.com/watch?v=VjQ9N5iiIwI&feature=youtu.be
- Cone Drill: Four Corners – http://www.youtube.com/watch?v=28m65joFGVA&feature=youtu.be
- Cone Drill: X Drill – http://www.youtube.com/watch?v=Hb2HsiD7iIk
- Cone Drill: M Drill – http://www.youtube.com/watch?v=tIEh39gqA6E&feature=youtu.be
- Cone Drill: Star Drill – http://www.youtube.com/watch?v=veShAz8wBB0&feature=youtu.be
- Cone Drill: Star w/ Bear Crawl – http://www.youtube.com/watch?v=Iiu2d7Bp-8I&feature=youtu.be
- Cone Drill: Butterfly – http://www.youtube.com/watch?v=Uq82Kp8AkcQ&feature=youtu.be
- Cone Drill: Hourglass – http://www.youtube.com/watch?v=mNCmUq-POgE&feature=youtu.be
- Cone Drill: Lateral Bear Crawl – http://www.youtube.com/watch?v=PXRzCUypGx8&feature=youtu.be
- Cone Drill: JP Shuffle – http://www.youtube.com/watch?v=WBXbabFXBNY&feature=youtu.be
- Jump Rope: Basic Jump – http://www.youtube.com/watch?v=_JCDM5VuaHo&feature=youtu.be
- Jump Rope: Alternate Jump – http://www.youtube.com/watch?v=zHRGKCUytZw&feature=youtu.be
- Jump Rope: Skier Jump – http://www.youtube.com/watch?v=7FsrXRGOHvY&feature=youtu.be
- Jump Rope: Bell Jump – http://www.youtube.com/watch?v=IVvArYI4SoA&feature=youtu.be
- Jump Rope: Scissors Jump – http://www.youtube.com/watch?v=OU2FSTTyMBA&feature=youtu.be
- Jump Rope: Jumping Jack – http://www.youtube.com/watch?v=pRZptOKp7kU&feature=youtu.be
- Jump Rope: Side Swing – http://www.youtube.com/watch?v=hcSz27YLNmc&feature=youtu.be
- Jump Rope: Criss Cross – http://www.youtube.com/watch?v=8ohhGVlcwZM&feature=youtu.be
- Jump Rope: Double Jump – http://www.youtube.com/watch?v=t5qIrSkzyCo&feature=youtu.be
- Jump Rope: One Legged Jump – http://www.youtube.com/watch?v=vbwJK_DV5a4&feature=youtu.be
- Kettlebell Swing – http://www.youtube.com/watch?v=p4HeJtAGZI8&feature=youtu.be
- Goblet Squat – http://www.youtube.com/watch?v=iE0ECuzWWqQ&feature=youtu.be
- 2-Arm Farmers Walk – http://www.youtube.com/watch?v=3wTj4iWDBhE
- 1-Arm Farmers Walk – http://www.youtube.com/watch?v=IxmGzEsmFiE
- 2-Arm Overhead Farmers Walk – http://www.youtube.com/watch?v=ikMX0AlE8Lc&feature=youtu.be
- Turkish Get-Up – http://www.youtube.com/watch?v=-XnN2xXa5BI&feature=youtu.be
- 4-Way Plank – http://www.youtube.com/watch?v=HJHYbvtpbeo&feature=youtu.be
- Foam Roll – http://www.youtube.com/watch?v=kXvzHJoXvU8&feature=youtu.be
- Standing Cable Pullover – http://www.youtube.com/watch?v=6pSf6k8-Cqc&feature=youtu.be
- Lat Pulldown – http://www.youtube.com/watch?v=zIdoTBfm064&feature=youtu.be
- Kettlebell High-Pull – http://www.youtube.com/watch?v=3aipi7KZ9s4&feature=youtu.be
- Kettlebell Snatch – http://www.youtube.com/watch?v=g6Q57eVww3w&feature=youtu.be
- Figure 8 – http://www.youtube.com/watch?v=kUxcIQqlfec&feature=youtu.be
- Low Windmill – http://www.youtube.com/watch?v=CJPTkGESy9w&feature=youtu.be
- Overhead Step-Up – http://www.youtube.com/watch?v=rUU3gRbPRLk&feature=youtu.be
- 1-Arm Barbell Row – http://www.youtube.com/watch?v=UtWGAfgcuaY&feature=youtu.be
- 1-Arm Overhead Press – http://www.youtube.com/watch?v=rXoTV0tsTpA&feature=youtu.be
- Pull-Ups with Towel – http://www.youtube.com/watch?v=PlReOyZsw74&feature=youtu.be
- Inverted Row – http://www.youtube.com/watch?v=ufKs4RLzYrA&feature=youtu.be
- Hanging Leg Raise – http://www.youtube.com/watch?v=w8qmNSaHzdU&feature=youtu.be
- Dips – http://www.youtube.com/watch?v=FxPKuWXBm1k&feature=youtu.be
- Dumbbell Deadlift – http://www.youtube.com/watch?v=NkIqFJUTJx8&feature=youtu.be
- Dumbbell Pullover – http://www.youtube.com/watch?v=t5lYN1evWZU&feature=youtu.be
- Dumbbell Bench Press – http://www.youtube.com/watch?v=ZgZbA4K5jTo&feature=youtu.be
- Renegade Row – http://www.youtube.com/watch?v=fX_9Ccchopg&feature=youtu.be
- Standing Dumbbell Overhead Press – http://www.youtube.com/watch?v=7gkjYoALJPg&feature=youtu.be
- Rack Pull – http://www.youtube.com/watch?v=_C_L9cqRwnA&feature=youtu.be
- Zercher Good Morning – http://www.youtube.com/watch?v=5WhBOU8m_CI&feature=youtu.be
- Hang Clean – http://www.youtube.com/watch?v=Til46ZYBj9Q&feature=youtu.be
- Sumo Deadlift – http://www.youtube.com/watch?v=rXymT1IwK50&feature=youtu.be
- Conventional Deadlift – http://www.youtube.com/watch?v=rX_Gw_8pW5o&feature=youtu.be
- Power Curl – http://www.youtube.com/watch?v=HhEEJHR6KL8&feature=youtu.be
- Power Clean – http://www.youtube.com/watch?v=soq204bfyxI&feature=youtu.be
- Barbell Hack Squat – http://www.youtube.com/watch?v=Mdzm39ZPaBA&feature=youtu.be
- Romanian Deadlift – http://www.youtube.com/watch?v=2OulXigJSmw&feature=youtu.be
- Shovel Deadlift – http://www.youtube.com/watch?v=jwLg2aeAn10&feature=youtu.be
- Weighted Bear Crawl – http://www.youtube.com/watch?v=x74EqUrlFAI&feature=youtu.be
- Plate Pinch Front/Lateral Raise – http://www.youtube.com/watch?v=dGU423ctxP8&feature=youtu.be
- Zercher Lunge – http://www.youtube.com/watch?v=om0gHVM02ec&feature=youtu.be
- Zercher Squat – http://www.youtube.com/watch?v=hIaiz_eq8Dk&feature=youtu.be
- Back Squat – http://www.youtube.com/watch?v=dH-xIv_K6O8&feature=youtu.be
- Box Squat – http://www.youtube.com/watch?v=xr1Crg0z23k&feature=youtu.be
- Barbell Bench Press – http://www.youtube.com/watch?v=Lou8XcVk97E&feature=youtu.be
- 1-Arm Push Press – http://www.youtube.com/watch?v=x0G3ixJtaCg&feature=youtu.be