Physical Preparation — Power
Snatch
Complete weightlifting movement bringing the bar from floor to overhead in one explosive motion.
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Articles tagged "Advanced"
78 articles
Physical Preparation — Agility
Reactive Agility (Partner Drill)
Reactive agility drill with a partner to develop reaction time and decision-making in motion.
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Physical Preparation — Power
Power Clean
Explosive weightlifting movement developing posterior chain power and total body coordination.
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Mat Pilates Fundamentals
Swan Dive
Dynamic back extension rocking exercise, strengthening the spinal extensors and glutes through a pendulum motion between torso and legs.
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Equipment Exercises
Swiss Ball — Jackknife
Dynamic Swiss ball exercise in plank position, drawing knees to chest while rolling the ball for intense abdominal work.
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Equipment Exercises
Reformer — Long Stretch
Dynamic plank exercise on the Reformer developing core and shoulder strength by pushing and pulling the carriage in plank position.
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Equipment Exercises
Swiss Ball — Pike
Advanced Jackknife version raising hips into inverted V on Swiss ball, requiring exceptional abdominal strength and shoulder stability.
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Legs — Hamstrings
Nordic Hamstring Curl
The Nordic curl is the most powerful eccentric exercise for hamstrings, preventing injuries.
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Legs — Quadriceps
Sissy Squat
The sissy squat stretches and works the quads extremely with an advanced movement.
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Mat Pilates Fundamentals
The Hundred
Fundamental Pilates exercise coordinating arm pumps with cyclic breathing to activate the transversus abdominis and rectus abdominis.
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Compound Exercises / Full Body
Man Maker
The man maker combines push-up, row and thruster with dumbbells in one devastating full body complex.
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Mat Pilates Fundamentals
Roll-Over
Advanced Pilates exercise mobilizing the spine in full flexion by bringing the legs overhead, developing abdominal control and spinal mobility.
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Bodyweight HIIT Exercises
Devil Press
The Devil Press combines a burpee with a double dumbbell snatch, creating an extremely intense full-body exercise for advanced HIIT.
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Bodyweight HIIT Exercises
Pistol Squat Jump
The Pistol Squat Jump is an advanced plyometric exercise combining single-leg squat and explosive jump, demanding exceptional strength, balance and mobility.
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Functional Exercises
Tire Flip
The Tire Flip involves flipping a heavy tire, a full-body functional exercise developing explosiveness, raw strength and conditioning.
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Functional Exercises
Pistol Squat (Single-Leg Squat)
The Pistol Squat is a full single-leg squat demanding exceptional strength, balance and mobility, the reference functional exercise.
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Abs / Core
Hanging Leg Raise
The hanging leg raise is an advanced exercise targeting the lower abs and hip flexors.
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Equipment HIIT Exercises
Kettlebell Snatch
The Kettlebell Snatch propels the KB from the floor to overhead in one explosive movement, the ultimate kettlebell exercise for power and cardio.
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