Movements

Back Squat

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Back Squat

Start with hips and knees fully extended. Bar resting on traps/deltoid shelf created by elevated elbows. To initiate squat hips move back and down until hip crease goes below the knee Bar remains in the frontal plane moving in a straight line Return to starting...

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Box Jumps

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Box Jumps

Stand about a foot away  from the box, both feet together Swing arms and butt back closing the hip Swing arms up rapidly opening the hip and jumping off the ground with both feet Land both feet on the box hips above parallel Stand to full extension of the hip and knee Step or jump...

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Burpee

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Burpee

Drop to the bottom of a push up position, chest and thighs touching the ground Push off the ground hinging at the hips Bring feet outside hands Jump up, opening hip and knees, clap above the head...

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Clean (Medicine Ball Clean)

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Clean (Medicine Ball Clean)

Start standing directly over the ball in the deadlift set up Rapidly extend the hips and knees creating power which makes the ball weightless Shrug yourself under the medball to a front squat (crease of hip below knee, elbows up and under ball) Stand to full extension of the hip and knee, ball remaining in rack position...

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Clean (Power)

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Clean (Power)

Start in deadlift set up Deadlift bar to mid-thigh At mid-thigh rapidly extend the hips and knees. Arms remain straight Once the hip and knee have fully extended, elbows bend high and outside rapidly pulling yourself under the bar into the front rack position. Stand up with the bar to finish the movement...

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Clean (Squat)

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Clean (Squat)

Start in deadlift set up Deadlift bar to mid-thigh At mid-thigh rapidly extend the hips and knees. Arms remain straight At mid-thigh rapidly extend the hips and knees. Arms remain straight Stand up with the bar to finish the movement...

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