Scapular Retraction Scapular Protraction

All Rowing All Bench Pressing

Rear Delt Flyes All Flyes
Face Pulls Pushups
Scapular Depression Scapular Elevation
Scapular Wall Slides Shrugs
Prone Trap Raises Upright Row
Behind-the-Neck Pulldowns Cleans & Snatches
Prone Cobra to 10 & 2 Seated DB Cleans
Straight-Arm Lat Pulldown Cuban Presses
Humeral External Rotation Humeral Internal Rotation
All External Rotation Variations Bench Pressing
Seated DB Cleans Pullups/Pulldowns
Cuban Presses Front Raises
Rear Delt Flyes Pushups
Prone Trap Raises Overhead Pressing
Prone Cobras All Internal Rotation Variations

Hip Dominant Quad Dominant
Deadlift Variations Front Squats
Good Mornings Back Squats
Pull-Throughs Hack Squat
Glute Ham Raises Trap Bar Squats
Reverse Hyper Pistol Squat
Single-Leg Movements w/ Long Stride Single-Leg Movements w/ Short Stride
Back Extensions Leg Extension
Kneeling Squats Leg Press
Box Squats

Exercise Good Bad
Bench Press
Elbows Tucks, Scapular
Retracted
Elbows Flared, Scapular
Protracted
Seated Row Hip/Lumbar Flexion + Extension Chin Protrusion + Elbow Flexion
Seated Row Actual Scapular Retractions
Scapular Elevation + Humeral
Extension
Woodchop Thoracic & Hip Rotation
Lumbar Rotation
(Hip Fallout/Lean)

Tight / Strained
(soft-tissue & mobility/flexibility work)
Weak / Dysfunctional
(activation work)
Tensor Fasciae Latae (TFL) Gluteus Medius
Quadratus Lumborum Gluteus Medius
Hamstrings Gluteus Maximus
Adductor Femoris Gluteus Maximus
Rectus Major Psoas Major
Pectoralis Major Subscapularis
Subscapularis Teres Minor / Infraspinatus
Teres Minor / Infraspinatus Subscapularis

Periodization:
16 Total Weeks
o 4 weeks of Hypertrophy/Condition
Power = Work/Time = 2x10, 3x10 (less time off w/ more work/volume)
o 4 weeks of Strength
Force production , Speed , Volume (more weight, more time to rest)
o 4 weeks of Power
Force * Speed (Lighter weight @ faster rate)
Volume can or (stay equal)
Looking for personal records
o 4 weeks of Power Endurance
Work / Time
Time = metabolic circuit






Warm-Up: M
2
Mobility


Foam Rolling
Non-involved Corrective Static Stretches
o Hip Flexors
o ITB / TFL
o Neck
Ground-based Mobility/Activation
o Supine Bridge
o Birddog
o Calf Mobilization
o Hip Cradles
o Squat to Stand
o Knee Hugs
o Front Squats w/ Plate
o GHRTRX / BB & Ab Wheel / Bosa & BB
Standing
o X-band walk
o Side-to-Side Leg Swings
o High Knee Walk
o Pull-Back Buttkick
o Cradle Walk
o Overhead Lunge Walk
o Walking Spiderman
o Squat-to-Stand
o Overhead Broomstick Dislocation
o Scapular Pushups
Month 1:
Daily
o Supine Bridge Iso Holds
o Side Bridges
o Birddogs
o Static Stretching
o Form Rolling
Pre-Training
o 2-3 static stretches + mobility
Day 1 Lower
o BB Reverse Lunge-Front Squat Grip
o Reverse Crunches
o Reverse Extensions
Day 2 Lower
o Rack Pulls from Kneecaps
o Bulgarian Split-Squat
o Weighted Back Extensions
o Side Bridges
Two Corrective Bloodflow Days w/ light aerobic work

Month 2:
Day 1 Lower
o Deficit Deadlifts
o BB Reverse Lunge Iso Holds
o Weighted Back Extensions
o Side Bridges
o Suitcase Deadlifts
Day 2 Lower
o Wide Stance Anderson Squats
o DB Step=Ups
o Pull-Throughs
o Reverse Crunch
o Single-Leg Supine Bridge Iso Hold
Two Corrective Bloodflow Days w/ light aerobic work + 1 additional cardio session

Month3:
Day 1 Lower
o Full DOMS Deadlifts
o DB Reverse Lunges
o Dragon Flags
o Pull-Throughs
Day 2 Lower
o Front Squats
o BB Step-ups
o Mini-band Box Squats
o Full Contact Twists
Pushed Weight Room Volume Heavy
Longer Duration Corrective Bloodflow & Aerobic Sessions
Month4:
Day 1 Lower
o Box Squats
o Squats
o SLDLs
o Walking DB Lunges
o Bar Rollouts
o Supine Bridge Iso Holds
Day 2 Lower
o Speed Pulls
o Anderson Front Squat
o BB Reverse Lunge-Front Squat Grip
o Cable Woodchop
o Elevated Split-Squat Iso Hold
3 Full running sessions
o LSD
o Threshold
o Anaerobic Interval
Dropped corrective bloodflow sessions
Stretching:
Most effective after muscles have warmed up
o Quick 5 minute cardio workout
Running, jump roping, cycling or rowing
Plank Roll-Down
Single-Leg Circles
Thigh Rock-Back (Sissy Squat)
Quadruped Leg Lift
Side Bend Plank
Towel Fly
Front Plank
Clamshell


Deadlift:
Most people want to torque @ back w/ rounded spineNO
Hinge @ hips w/ a slight anterior tilt @ end of the deadlift
1) Hinge forward ( ) @ hips w/ flat back. If you can dangle the BB without round the
back & internally rotating shoulders = full range-of-motion
o If not, need to use hook grip on bar
2) Sit on the floor ( L ), belly tight, you should be able to sit tall w/ back & legs straight
o If knees are bent, back is round or break from upright-seated position = motor-
control issue or posterior chain range-of-motion
Squat:
Slight anterior tilt

Adding it to the beginning of every workout as part of your warm up:

Weak Hamstrings
o A few sets of GHR before each workout 3-4 times a week
o Triple Threat
Tri set of 15 reps for 2-4 cycles
Toe Bridges on stability ball
Heel Bridges on stability ball
Knee Curl on stability ball


Weak Abs - A few sets of hanging leg raises

Weak Triceps - Manual extensions or close grip barbell pushups

Weak Lats - Manual rows

Weak quads One-leg squats

Weak Delts - Bands pull-aparts








Hips
Improved lower extremity performance w/ proper activation of lumbo pelvic-hip stabilizers
o Transversus abdominus
o Multifidus
o Deep fibers of gluteus maximus
o Deep fibers of psoas
o Muscles of the pelvic floor

Specific Training Protocol for Functioning Hamstrings