Exercise Library

Gluteus Maximus, Hamstrings, Erector Spinae

Barbell

Trapezius, Latissimus Dorsi, Forearms, Core

Weightlifting, Powerlifting, Football, General Athletic Development

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Wide-Grip Hip Hinge Pull

Strength

Power

Power

Hang Clean and Jerk

A full clean and jerk started from the hang, removing the floor pull so the second pull and the jerk get the attention.

Power, Triple Extension

Gluteus Maximus, Quadriceps, Trapezius

Barbell, Bumper Plates

Hamstrings, Deltoids, Triceps Brachii, Core

Weightlifting, Football, Rugby, General Athletic Development

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Loaded Triple Extension to Overhead

Power

Maximum Strength, Rate of Force Development

Reverse Band Bench Press

Bench press with bands hung from the top of the rack, so the load is lightest at the chest and heaviest at lockout.

Barbell, Bench, Power Rack, Resistance Bands

Pectoralis Major, Triceps Brachii

Anterior Deltoid, Latissimus Dorsi, Core

Powerlifting, Football, General Athletic Development

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Accommodated Horizontal Push

Ballistic Training

Landmine Rotational Throw

Drive a landmine barbell across the body and release the press at speed, training the rotational sequence used in striking and throwing.

Rotational Power

Obliques, Pectoralis Major, Anterior Deltoid

Landmine, Barbell

Gluteus Maximus, Latissimus Dorsi, Core

Boxing, MMA, Baseball, Golf, Tennis

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Ballistic Rotational Push

Ballistic Training

Beginner

Kneeling Medicine Ball Chest Throw

A chest pass thrown from a tall-kneeling position, which removes the legs so the upper body has to produce the power.

Upper-Body Power

Pectoralis Major, Triceps Brachii

Medicine Ball, Wall

Anterior Deltoid, Core, Serratus Anterior

Boxing, MMA, Basketball, General Athletic Development

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Ballistic Horizontal Push

Ballistic Training

Medicine Ball Backward Overhead Throw

Swing a medicine ball between the legs and throw it back over your head, producing a full triple-extension effort with no landing to absorb.

Power, Triple Extension

Gluteus Maximus, Quadriceps, Erector Spinae

Medicine Ball

Latissimus Dorsi, Deltoids, Core

Track and Field, Football, Rugby, General Athletic Development

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Ballistic Overhead Extension Throw

Ballistic Training

Weighted Broad Jump

A standing broad jump holding light dumbbells or wearing a vest, biasing the horizontal jump toward the force end of the curve.

Horizontal Power

Gluteus Maximus, Quadriceps, Hamstrings

Dumbbells, Weighted Vest

Gastrocnemius, Soleus, Core

Track and Field, Football, Rugby, General Athletic Development

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Loaded Horizontal Jump

Plyometrics

Reactive Strength, Acceleration

Depth Drop to Sprint

Drop from a low box and convert the landing straight into a short sprint, coupling reactive contact with acceleration mechanics.

Quadriceps, Gluteus Maximus, Gastrocnemius

Plyo Box

Hamstrings, Soleus, Core

Football, Rugby, Basketball, Sprinting

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Reactive Drop to Horizontal Acceleration

Speed & Acceleration

Acceleration, Horizontal Force Production

Resisted Sled Sprint

Sprint against light to moderate sled load, reinforcing the forward trunk lean and horizontal push that define good acceleration.

Gluteus Maximus, Quadriceps, Hamstrings

Sled, Harness

Gastrocnemius, Soleus, Core

Sprinting, Football, Rugby, Basketball

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Resisted Horizontal Acceleration

Speed & Acceleration

Maximum Velocity, Neural Drive

Overspeed Assisted Sprint

Sprint while a light elastic cord tows you slightly faster than your own top speed, exposing the nervous system to higher stride frequencies.

Hamstrings, Gluteus Maximus, Hip Flexors

Overspeed Cord, Partner

Quadriceps, Gastrocnemius, Core

Sprinting, Football, Rugby, Volleyball

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Assisted Horizontal Sprint

Speed & Acceleration

Reactive Strength, Lateral Power

Lateral Depth Drop to Bound

Drop from a low box onto one leg and bound sideways off it, training the reactive lateral push that cutting and defensive movement rely on.

Gluteus Maximus, Gluteus Medius, Quadriceps

Plyo Box

Hamstrings, Adductors, Core

Basketball, Tennis, Football, Handball

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Reactive Lateral Bound

Plyometrics

Rate of Force Development, Power

Seated Box Jump

A vertical jump started from a seated position, which removes the countermovement and isolates pure concentric force production.

Quadriceps, Gluteus Maximus

Bench, Plyo Box

Gastrocnemius, Hamstrings, Core

Football, Rugby, Track and Field, General Athletic Development

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Concentric-Only Vertical Jump

Plyometrics

Weighted Vest Countermovement Jump

A standard countermovement jump wearing a light vest, adding load without changing the arm swing or landing pattern.

Power, Reactive Strength