Learn The Movements

In order of importance

A. Flexibility & Mobility

Full Warm-up

Quick Warm-up

5 Foam Roller Moves 

2 Best Hip Stretches

3 Exercises to Improve Shoulder Health (10-15 of each – 3 sets)

6 Favorite Yoga Poses

3 Best TRX Stretches

B. Bodyweight Basics

Pushup

Sittup

Squat

Modified Squat

Lunge – Assisted Lunge w/ Smith Machine

Lunge – Standing & Walking

Lunge – Alternating Fwd & Bkwd

Burpee

Plank

Pullup

Dip & Jumping Dip

Controlled Step Up

Towel Tuck

Squat Jump

V-Up & Alternating V-Up

Superman & Bird Dog

Inverted Row w/ TRX

Inverted Row w/ Smith Machine

Inverted or Handstand Pushup

Bulgarian Split Squats

C. Dumbbell Basics

Strict Press

Push Press

Jerk

1 Arm Swing

2 Arm Swing

Squat

Row

Lunge

Hang Power Snatch

Renegade Row

Single Leg RDL

C. Barbell Basics

Back Squat

Front Squat

Thruster

Overhead Press

Bench Press

Push Press

Deadlift

Row

Dip

D. Next Level Movements

Pistol

Jerk

Clean

Snatch

Overhead Squat

Handstand Pushup

Ring Dip

Muscle Up

C. Fun & Challenging Extras

Sled Pulls

Sled Sprints

Rope Climbs

Tire FLips

Farmer’s Walks

Fireman Carries

L Sits

Rollouts

GHD hip/back

GHD Sittup

Toes To Bar

Burpee Pullup

Pendlay Rows

Barbell Complexes