The next 10 movements you are going to watch are some we do mainly as finishers or accessory work for our athletes. We will usually do these movements for a set time or for sets and reps depending on what the group/athletes need. For our Powerlifting Squad, we do a few of them but more in the off-season to improve conditioning. For a tough full workout, try all 10 movements for a set number of sets and reps or for time.
10) Partner-Resisted Jumps
These are very difficult and used in both our rep/method and timed/method template. Have your partner cusp you by the traps from behind. Place and lock your hands behind your neck. Quickly squat down and explode into the air and when you land absorb and repeat.
9) Midsection Stabilization Holds
Lay on either side right or left with your hip and up off a bench and with your hip and below on the bench. Have your partner hold on to your knee and ankle firmly. Cross your arms across your chest and hold for time.
8) Plate Pull
This is one of our progressions of our plate push series. Place your feet inside a 45-pound plate and get in a push up position. Drag the plate for distance or time.
7) Double Leg Dead Bug
This is a progression I thought of after seeing Paul Goodman (Chicago Blackhawks Strength and Conditioning coach) show me an exercise named "deadbugs." Get both shoulder blades off the ground and hold. Position both knees above your hips. Hold your legs at a 90% angle. With both hands push hard into your quads while resisting at the same time. You will know if you are performing correctly, as you will be shaking all over.
6) Plyo Pull-Ups
I am not a big fan of using/having a smith machine. I only have mine because it was included in the package I bought. Although owning a gym, it's not a terrible thing to have, since lot of people use them.
This pull up variation is done properly is tough. It kind of falls under conditioning/muscle endurance as well. Position the bar on the smith machine to where your hands are almost fully extended in the air above the bar. Contract your lats and lightly jump and pull until your chin goes above the bar. This is a touch-and-go movement. Keep your lats engaged the entire time. You can do this for time or reps.
5) Plyo Push-Ups
These are tough and great for explosion and stability. Place one box or plate on each side of you in the push up position. Violently explode and catch yourself in a push up position on the boxes. Stabilize for a second then pop back into the floor an absorb the impact and repeat. You can do these for a set number of reps or time.
4) Band-Resisted Sprints
These are great to mimic uphill training or incline training. All you need is a average to heavy band and a partner. Simply place the band around your waist and have your partner slowly walk with you. Remember "hips to lips" with the arms and work on the knee drive.
3) Lateral Plate Pushes
This is another progression of our plate pushes. Place one foot inside of a 45-pound plate and position the body into a lateral squat position. Use the other leg to push off the ground while maintaining a low squat position with your chest up. To increase difficulty, keep the leg that is on the ground as straight as possible when pushing off. Switch legs and complete for distance or for time.
2) Power Up Broad Jumps
This an advanced plyometric movement that can be modified a number of ways. Start on your knees in the upright position. Using your arms for power, swing them back and jump from your knees to your feet. Complete the movement by performing either a broad jump for distance or by jumping onto a plyo box immediately following the first jump.
1) Barbell Alternating Leg “Falls”
Lay on the bench and hold the barbell above your head with your arms locked out. Bring your legs above your hips and keep them as straight as possible throughout the entire movement. Let one leg fall towards the bench while the other leg stays above the hips. Once you bring your leg back above your hips, let the next one fall. Repeat for time or for reps. The hamstrings should not touch the bench throughout the entire movement. To increase difficulty, complete several reps on one leg before switching to the other leg and then repeat for as long as time allows. Another variation would be to let both legs fall at the same time.