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| Zercher squat | work to new 1 rep max |
| Kneeling squat | 6 - can be done after Zerchers |
| Rack Deadlifts | work to new 1 rep max for 3 weeks - lower bar each week
week 1- plates 6" off floor, week 2 - plates 4" off floor, week 3 - plates 2" off floor |
| Belt Squats | done with one weight for multiple sets or for a 3-5 rep max
requires a raised platform or 2 benches set in a cage |
| Seated Good Mornings | 5-10 - can be done on box or bench |
| Trap Bar Deadlift | work to new 1-3 rep max1 |
| Safety Bar Box Squats | work to new 1 rep max - generally done on box 2" abov parallel
or can also be done 4-5" below parallel |
| Manta Ray Squat | work to new 1 rep max on different box heights.
Can also be done for sets of 10-20 after another core exercise if quad work is needed. |
| Arched Back Good Mornings | work to new 3-8 rep max |
| Good Mornings | work to new 3-8 rep max |
| Handle Squats | 5-8 |
| Deadlifts for speed | 5 weeks Week 1: 15 singles with 65% of 1RM, Week 2:
70% for 15 singles, Week 3: 75% for 12 singles, Week 4 : 80% for 8 singles, Week 5: 85% for 6 singles |
| Calf-ham glute raise | additonal ham/glute work - requires special bench |
| Back raises (hyperextensions) | ADD WEGHT! |
| Deadlifts on boards/boxes | 2, 4, or 6" board/box |
| High Pulls/powercleans | can be used to hit upper back an work on explosiveness |
| Pin squats | place bar on pin in rack, get under it and rise.
These are an useful to help alleviate a sticking point. Thanks to Scott Helmer. |