THE FUNCTIONAL SPECTRUM OF EXERCISES PRACTICAL APPLICATIONS

THE FUNCTIONAL SPECTRUM OF PUSHING EXERCISES

Total-Body Power Exercises

• MB Vertical Squat Push Throw

• MB Horizontal Punch Throw

• MB Shot Put Throw

• MB Step and Push Throw

• Angled Barbell Press and Catch

• Barbell Overhead Push Press

Cross-Body Exercises

• One-Arm Overhead Dumbbell Push Press

• One-Arm Dumbbell Rotational Push Press

• Dumbbell Rotational Shoulder Press

• Kettlebell Shoulder-to-Shoulder Overhead Press

• Angled Barbell Press

• Angled Barbell Rotational Push Press

• Heavy Band Step and Press

• One-Arm Cable Press

• One-Arm Push-Up

• Push-Up Lock-Off

Compound Exercises

•  Barbell Bench Press •  Dumbbell Bench Press

•  Dumbbell Overhead Press

•  Dumbbell Front Hold Overhead Press

•  Kettlebell Bottom’s-Up Overhead Press

•  Push-Up •  Clap Push-Up

•  Box Crossover Push-Up

•  Horizontal Chest Press Machine

•  Machine Overhead Press

Isolation Exercises

•  Cable Pec Flys •  Dumbbell Side

Shoulder Raises •  Dumbbell Front

Shoulder Raises •  Dumbbell Wide-Arm

Upright Row •  Triceps Dumbbell Skull

Crusher •  Cable Triceps Rope

Extension •  Suspension Triceps

Skull Crusher •  Machine Triceps

Extension •  Dumbbell Chest Fly

•  Dumbbell Skull Crusher

THE FUNCTIONAL SPECTRUM OF PULLING EXERCISES

Total-Body Power Exercises

• MB Step and Overhead Throw

• MB Rainbow Slam

• Barbell Hang Clean

• Barbell High Pull

• Two-Arm Kettlebell Swing

• One-Arm Kettlebell Swing

• Two-Arm Kettlebell Swing Clean

• One-Arm Kettlebell Swing Clean

• Rope Slams

• Dumbbell High Pull

Cross-Body Exercises

• One-Arm Free-Standing Dumbbell Row

• One-Arm One Leg Dumbbell Bench Row

• One-Arm Dumbbell Bench Row

• One-Arm Cable Row

• One-Arm Compound Cable Row

• Bent-Over One-Arm Cable Row

• Single-Arm Anti-Rotation Suspension Row

• Cable Rope Tug-of-War Row

Compound Exercises

•  Chin-Up •  Compound Chin-Up •  Pull-Up •  Lateral Pull-Up •  Machine Lat Pull-Down •  Fighter’s Cable Lat

Pulldown •  Barbell Bent-Over Row •  Wide-Grip Barbell

Bent-Over Row •  T-Bar Row •  Two-Arm Dumbbell

Bent-Over Row •  Seated Row •  Wide-Grip Seated Row •  Suspension Row •  Wide-Elbow

Suspension Row •  Machine Row

Isolation Exercises

•  Bent-Over Dumbbell Shoulder Fly

•  Shoulder Y •  Shoulder A •  Suspension T-Pulls •  Suspension Y-Pulls •  Rope Face Pull •  Machine Reverse

Shoulder Fly •  Cable Compound

Straight-Arm Pulldown •  Dumbbell Biceps Curl •  Cable Biceps Curl •  Suspension Biceps

Curl •  Machine Biceps Curl

THE FUNCTIONAL SPECTRUM OF LOWER-BODY EXERCISES

Total-Body Power Exercises

• Sprints (25-Yards Dash)

• 30-Yard Shuttle

• Power Skip

• Lateral Power Shuffle

• Squat Jump with Arm Drive

• 180-Degree Squat Jump With Cross-Arm Drive

• Deadlift Jump with Arm Drive

• Broad Jump

• Anterior-Leaning Lunge Scissor Jump

• Lateral Bound

Cross-Body Exercises

• One-Leg One-Arm Dumbbell Romanian Deadlift

• One-Leg 45-Degree Cable Romanian Deadlift

• One-Leg One-Arm Angled Barbell Romanian Deadlift

• Lateral Lunge with Cross-Body Reach

• One-Leg Elevated Off-Set Reverse Lunge

• One-Leg Off-Set Traveling Lunge

• Angled Barbell Cross-Shoulder Reverse Lunge

Compound Exercises

•  Barbell Romanian Deadlift

•  Barbell Sumo Deadlift •  Barbell Hybrid Deadlift •  Barbell Squat •  Trap Bar Squat •  One-Leg Knee Tap

Squat •  Dumbbell Bulgarian Split

Squat •  Elevated Dumbbell

Reverse Lunge •  Dumbbell Fighter’s

Lunge •  Dumbbell Traveling

Lunge •  Dumbbell Anterior Lunge •  Dumbbell Bench Step-

Up •  Weight Sled Push •  Weight Sled Forward

Pull •  Weight Sled Backward

Pull •  Weight Sled Lateral Pull

Isolation Exercises •  One-Leg Dumbbell

Bench Hip Thrust •  Two-Bench Hip Thrust •  One-Leg Hip Lift •  Lateral Mini-Band

Shuffle •  Supine Hip Bridge

March with Mini-Band •  Mini-Band Plank March •  Horizontal Hip

Extension •  45-Degree Hip

Extension •  Nordic Hamstring Curl •  Stability-Ball Leg Curl •  One-Leg Stability-Ball

Leg Curl •  Lying Hamstring Curl

Machine •  Seated Hamstring Curl

Machine •  Barbell Calf Raise •  Seated Calf Raise

Machine

THE FUNCTIONAL SPECTRUM OF CORE EXERCISES

Total-Body Power Exercises

• Medicine Ball HorizontalPunch Throw

• Medicine Ball Shot PutThrow

• Medicine Ball Side ScoopHorizontal Throw

• Medicine Ball Side ScoopDiagonal Throw

• Medicine Ball Front ScoopHorizontal Throw

• Medicine Ball DownwardChop Throw

Cross-Body Exercises

• Dumbbell Plank Rows

• One-Arm Dumbbell Farmer’sWalk

• Low-to-High Cable Chop

• High-to-Low Cable Chop

• Cable or Band Anti-RotationPress

• Cable or Band Tight Rotation

• One-Arm Plank

• Turkish Get-Up

• Angled Barbell Tight Rainbow

• Plate Chops

Compound Exercises

• Stability Ball KneeTuck

• Stability Ball Roll-Out• Stability-Ball Pike• Stability-Ball Pike

Rollout• Stability Ball Stir The

Pot• Arm Walk-Out• Medicine Ball Walk-

Out• Body-Saw• Suspension Ab Fallout• Ab Snail• Side Elbow Plank

Isolation Exercises

• Stability-Ball Plate Crunch

• Reverse Crunch• Leg Lowering with

Band

SAMPLE PERFORMANCE &

MUSCLE S3 PROGRAM

THESE WORKOUT PROGRAMS ARE DESIGNED FOR THOSE WHO ARE LOOKING FOR A NICE MIDDLE

GROUND BETWEEN THE TWO WITHOUT LOOKING TO FOCUS ON IMPROVING MUSCLE OVER PERFORMANCE

OR VICE VERSA.

PERFORMANCE & MUSCLE PROGRAM: PULLING

PERFORMANCE & MUSCLE PROGRAM:

LOWER-BODY

PERFORMANCE & MUSCLE PROGRAM: PUSHING