Training Components and Exercise Circuits
By Boo Schexnayder
| Warmup Preparatory Routines Mobility Jog Circuit Weave Backwards Run Side Shuffle Right Side Shuffle Left Arm Circles Arms Across Crossover Run |
Static Flexibility Routines Capella Hansen’s Back Series (L-R) Spinal Roll Hands Behind Back Elbow/Obliques (L-R) Calf Stretch (Straight/Flexed, L-R) Split Stretch (L-R) Heel Sit Seated Straddle (M-L-R) Butterfly Figure 4/Pretzel (L-R) Rigel Chest Hang Deep Squat Lateral Squat (L-R) Spinal Roll-Push Spinal Roll-Pull (switch) Butterfly Seated Arm Pull (switch) |
| Dynamic Flexibility Routines Sirius Eagles (Back/Front) Splits/Scissors w/ Rollover Single Knee Tucks Hip Circles (CW-CCW) Double Arm Circles (CW-CCW) Leg Swings (Sagittal/Frontal, L-R) Donkey Kicks/Leg Whips/Trail Leg Lifts (L-R) |
Vega Eagles (Back/Front) Leg Swings (Sagittal/Frontal, L-R) Hurdle Trail Leg Circles (L-R) Arcturus Lead/Trail Leg Lifts Bicycle/ Backward Bicycle w/ Rollover Roll/Rollback Double Knee Tucks Single Arm Circles (CW-CCW) Hurdle Trail Leg Circles (L-R) Hurdle Seat Exchange Lunge Exchange (Straight/Side) |
Thrower’s Series Tube Over Tube Under Tube Side Tube Across Weighted Trunk Twists Weighted Bentover Swings Weighted Arm Circles (CW-CCW) Weighted Wrist Twists |
| Sprint Development Drill Series Cygnus A Skips B Skips Backward Skips Backward Runs Side Shuffle (L-R) Pegasus Highknees Buttkicks Crossovers (L-R) A2’s AC’s |
Aquila Side A Skips (L-R) Backwards Skips B Skips Carioca (L-R) Draco A Skips Straight Leg Bounds B Skips Side Shuffle (L-R) Hurdle Skill
A Skips B Skips (L-R) C Skips (L-R) Skipovers (L-R Lead) |
Hurdle Mobility Circuits Dynamic Sidekicks (L-R) Dynamic Alternate Walkovers Skipovers (L-R Lead) Single Leg Skipovers Single Leg Static/Dynamic Skipovers Static Alternate Walkovers Walkovers (L-R Lead) Over & Back (L-R Lead) Over & Under (L-R Lead) Alternate Static/Dynamic Walkovers |
| General Strength Circuits Gemini Single Leg Toe Raises (L-R) Squat Toe Raises Side Foot Toe Raises (L-R) Closed Everted Toe Squats Toe Lunge Walk (L-R) Cancer Prone Elbowstand Leg Lifts (L-R) Supine Elbowstand Leg Lifts (L-R)Prone Handstand Leg Lifts (L-R) Supine Handstand Leg Lifts (L-R) Side Elbowstand Top Leg Lifts (L-R) Side Handstand Top Leg Lifts (L-R) Side Elbowstand Bottom Leg Lifts (L-R) Side Handstand Bottom Leg Lifts (L-R) |
Leo Single Leg Squat (L-R) Stationary Lunges (L-R) Lunge Jumps (L-R) Incline Pushups Dips Decline Pushups Lateral Squats Prisoner Squats Rocket Jumps Kneeling Good Mornings Yogis (Front/Back) Alternate Pelvic Tilt Heel Slides V-Sits L-Overs Crunches Squat Lunge Walks Scorpius
Forward Squat Walk Backward Squat Walk Lateral Squat Walk (L-R) Pushup Walk |
Pillar V-Sits Back Hypers Side Ups (L-R) Leg Toss/Toe Touch/Hip Lifts Crunches Side Lifts Back Hypers w/Twist Crunches w/Twist L-Overs Russian Cossacks (L-R) Wrestler’s Bridge Pelvic Tilt Isometric Pelvic Tilt Bicycle Pelvic Tilt Crunches Taurus Pushups Prisoner Squats V-Sits Back Hypers Pushups w/Clap Rocket Jumps Dips |
Cossack ExtensionsL-Overs Wrestler’s Bridge Swimming Burpees Aquarius Forward Leg Lift (L-R) Forward Leg Lift/Flex (L-R) Forward Leg Lift/Circle (L-R) Russian Cossacks (L-R) Bridge/Knee Extension (L-R) Reverse Leg Lift/Flex (L-R) Half Hypers (L-R) Lunge Twist/Good Morning (L-R) Half Crunches (L-R) Crunches Alternate Pelvic Tilt Heel Slides |
| Multijump Circuits Saturn Standing Long Jump 3 Double Leg Bounds Standing Triple Jump Double-Double Jupiter Box-SLJ Box-Hurdle Box-Box-SLJ Box-Box-Hurdle Ancillary Depth Jumps Box Rebounds Lateral Box Rebounds Twisting Box Rebounds Single Leg Box Rebounds |
Bounding Series A RRR… LLL… RRL… LLR… RRLL… RLRL… Bounding Series B
Straight Leg Bounds LRLR… RRLL… Bounding Series T
Skips for Height Skips for Distance Run-Run-Jump (L-R) Neptune
Jog-RRR Jog-LLL Jog-RLRL Jog-LRLR |
Mars Tuck Jumps Ski Jumps Single Leg Lateral Turns Straddle Jumps Single Leg Medial Turns Lane Hops Single Leg Squat Jumps Mercury Ankle Bounces Side Straddled Hops Front Straddled Hops Crossover Hops Diagonal Hops Bunny Hops Zig-Zag Bunny Hops |
Venus Line Hops Buttkick Jumps 180’s Rocket Jumps Speed Skaters Wideouts Squat Freeze Jumps Pluto LLL… RRR… LLRR… Medial Hops (L-R) Lateral Hops (L-R) Uranus
RRR LLL RRLL LLRR RLRL LRLR |
| Medicine Ball Circuits Auriga Standing Overhead Forward V-Sits Good Mornings Kneeling Shoulder (L-R) Seated Hip (L-R) Reach & Hike Rotation Exchange (CW-CCW) Medial Knee Toss (L-R) Lateral Knee Toss (L-R) Toe Toss Prone Seated Roll |
Bootes Standing Shoulder (L-R) Back Toss Kneeling Good Morning Kneeling Overhead Forward Seated Hip (L-R) Medial Kicks (L-R) Lateral Kicks (L-R) Hurdle Reach (L-R) Leg Ad-Abs Kneeling Overhead Back Exchange Knee Squeezers Prone Overhead Back |
| Multithrow Circuits Hercules Overhead Back Between the Legs Forward Hammer Hip (L-R) Squat Chest Depth Hop-Hop-Overhead Back Hop-Hop-Between the Legs Forward Box-Overhead Back Box-Between the Legs Forward Orion
Lunge Chest (L-R) Shoulder Step (L-R) Overhead Step (L-R) |
Olympic Weight Training Exercises Olympic Lifts Snatch Pulls (floor, knee, thigh) Clean Pulls (floor, knee, thigh) Snatch (floor, knee, thigh) Clean (floor, knee, thigh) Split Snatch (floor, knee, thigh) Split Clean (floor, knee, thigh) Dumbbell Snatch (floor, knee, thigh) Dumbbell Clean (floor, knee, thigh) Finishing Movements
Front Squat Snatch Squat Press Jerk Split Jerk |
| Static Weight Training Exercises Squat Movements Squat (Deep, Half, Deep+) Split Squat Snatch Squat Front Squat Stepups (Horizontal, Vertical) Lunge Walks Split Deadlifts Press Movements Bench Press Incline Press (Full, Half) Dumbbell Bench Press Dumbbell Incline Press Dumbbell Flies Supine Pullovers (Base, Diagonal) |
Rotational/Central Lifts Russian Twists (Full, Half) Split Russian Twists (Full, Half) Overhead Russian Twists (Full, Half) Split Overhead Russian Twists (Full, Half) Weighted Crunches (Full, Half) Weighted Hypers (Full, Half) Weighted V-Sits Static Lifting Protocols Base Speed Static Dynamic |
| Bodybuilding Circuits Group A Leg Curl Twist Lunges (L-R) Hyper-Ups Bent Over Row Back Pulldowns Dips Behind Neck Press Leg Extension Twisting Situps Hanging Leg Lifts Russian Twist Windmill Group B
Single Leg Curl Crossover Stepups (L-R) Straight Leg Dead Lift Hyper w/ Twist Bent Over Row Front Pulldowns Behind Neck Press Single Leg Extension (L-R) Weighted Crunches Hanging Lateral Leg Lifts Stooped Russian Twist Alternate Weighted V-Sits |
Ballistic Weight Training Exercises Loaded Jumps Squat Jumps (Deep, Half) Lunge Jumps Split Jumps Stepup Jumps Single Leg Rotational Jumps Press Movements Rep Press Jerks Rep Split Jerks Depth Circuit Overhead Double (Deep, Half) Overhead Single (Deep, Half) Extended Double (Deep, Half) Extended Single (Deep, Half) |
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