Saggital Plane Hip Knee Hugs Forward Lunge Reverse Lunge World's Greatest Straight Leg March High

Knee FW Hurdle Walk BW Hurdle Walk Step & Scoop Figure-4 Walk Inchworm Drop Skip Straight Leg Skip

Saggital Plane Knee FWD Lunge Reverse Lunge Butt Kick Quad w. Toe Touch

Frontal Plane Hip Lateral Lunge Carioca Shuffle & Swing Foot Slaps

Total Body MB & Band Overhead Squat MB & Stick Overhead Squat Stick Overhead Squat Bar Overhead Squat Squat -to- Stand Stretch

Shoulder Band Pulses Band Over The Top Shoulder 3 Way Shoulder 5 Way Scap PushUps 3 Way Pushups Wall Scap Slides 135 WallSlides Band Retractions Plate Pizza Pies Band PullAparts Band PullDowns Stick Rotations

Hip Hydrant/In/Out Window Adbuct/Adduct/Glute Bridge Seated Banded Abductions Banded Knees out Squat Hurdles FW/BW Hurdles Over/Under Hurdles Lateral Partner Resisted Clamshell Banded Clamshell Banded Hydrants S/L Glute Bridge Lateral Band Walks Band Monster Walks 3-Way Band Waves

T-Spine Kneeling T-Spine T-PushUps Cat/Camel Birddogs Stick Rotations

Ankle Ankle Bends Single Leg Ankle Bends Wall Ankle Mobs Plate Ankle mobs Band Resisted Dorsiflexion

1 2 3 4 5 6 7 8 9 10 11 12 13 14 15

1 1x1 1x2 1x3 1x4 1x5 1x6 1x7 1x8 1x9 1 x 10 1 x 11 1 x 12 1 x 13 1 x 14 1 x 15

2 2x1 2x2 2x3 2x4 2x5 2x6 2x7 2x8 2x9 2 x 10 2 x 11 2 x 12 2 x 13 2 x 14 2 x 15

3 3x1 3x2 3x3 3x4 3x5 3x6 3x7 3x8 3x9 3 x 10 3 x 11 3 x 12 3 x 13 3 x 14 3 x 15

4 4x1 4x2 4x3 4x4 4x5 4x6 4x7 4x8 4x9 4 x 10 4 x 11 4 x 12 4 x 13 4 x 14 4 x 15

5 5x1 5x2 5x3 5x4 5x5 5x6 5x7 5x8 5x9 5 x 10 5 x 11 5 x 12 5 x 13 5 x 14 5 x 15

6 6x1 6x2 6x3 6x4 6x5 6x6 6x7 6x8 6x9 6 x 10 6 x 11 6 x 12 6 x 13 6 x 14 6 x 15

Progressions
Rank Rank Rank Rank Bench Press PushUp Decline PushUp DB/KB PushUp DB Flat Bench Press DB Incline Bench Press Front Squat Counterbalance Squat to Box Counterbalance Squat Goblet Squat Valgus Band Resisted Squat Overhead Press RDL Overhead Squat MB/Band/Dowel OH Squat MB Wall OH Squat Rank Rank

Rank

Rank

Rank

Mobility/Stability Band Retractions L-Lateral Raise Scap PushUps 3-Way PushUps

Mobility/Stability Banded Front Rack Band Hip Distraction T-Spine Extension (Foam Roll) Manual Hip Abduction Dowel Bilateral Sh. Flexion 1/2 Kneeling Hip Flexor/Quad 3-Way Hip Activation 3-Way Hip Mobilization Band Hydrants Olympic Wall Squat Stretch VMO Activation/Knee Rehab* Squat/Stand Squat/Stand w. OH Reach

Mobility/Stability Band Pulses Band Pull Aparts

Mobility/Stability

Rank

Mobility/Stability T-Spine Extension 1/2 Kneeling Hip Flexor/Quad Seated Band Abduction Olympic Wall Squat Stretch Band Pulses Band PullAparts Squat/Stand Squat/Stant w. OH Reach

*Banded TKE Low Box Heel Touch Low Box Banded Heel Touch Slant Board/Toe to Heel TKE Banded Single Leg Squat