| 1) Slam Backs |
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Assume a slightly wider than shoulder width stance holding the end of the tornado ball
rope. Start rotating back and forth until you develop a rhythm that lets the ball travel in a
horizontal plane. Explode the ball around by driving the back hip through and the shoulder
around. The back foot should pivot toward the front foot. Perform all the explosive reps
for one side before performing the other side.
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2) Tornado
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Assume a slightly wider than shoulder width stance holding the end of the tornado ball
rope. Swing the ball overhead stretch the abdominals on the backside and snapping through as the
ball swings around to the front. As the ball rotates through explosively, drive the hips and
shoulders to accelerate the ball. Perform the same number of reps on the other
side.
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| 3) Front Side Catch and Toss |
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Sit with your knees bent and feet flat on the floor. Your head should be in a neutral
position with a space between your chin and chest. Have your partner pass the medball to your right
side chest height. Receive the ball with your right hand over your left and your pinkies
touching. Rotate your shoulders to your right decelerating the ball until it almost touches the
ground. Explosively return the ball back to your partner. Repeat to the other
side.
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4) Side Catch and Toss
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Sit with your knees bent and feet flat on the floor. Your head should be in a neutral
position with a space between your chin and chest. Have your partner pass the medball over your
knees at chest height. Receive the ball with your right hand over your left and your pinkies
touching. Rotate your shoulders to your right decelerating the ball until it almost touches the
ground. Explosively return the ball back to your partner. Perform the same number of reps on
the other side.
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| 5) Lunge Catch and Toss |
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Step forward into a lunge with your right foot. Have your partner toss the medball from
your side (1-3 kg) directly over your front knee at chest height. Catch the ball with your right
hand over your left and your pinkies touching. Rotate to your right keeping your spine tall and the ball
at chest height. Decelerate into the end range of motion and explosively return the ball back to
your partner. Perform an equal number of reps on each side.
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6) Horizontal Cable Chops
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Attach one end of a triceps extension rope to a shoulder high pulley. Reach across your
body and grab the end furthest from the attachment with a palm down grip. Grab on the rope next to
the attachment with the other hand using a palm down grip. Assume a slightly wider than shoulder
width stance with your knees slightly bent and your hips pushed back. Start by rotating at the hips
and waist toward the pulley keeping your feet facing forward. Keeping your arms slightly bent
rotate horizontally away from the pulley. The outside foot should stay planted and the inside foot
should pivot inward. Perform an equal number of reps on each side.
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| 7) Decline Cable Chops |
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Attach one end of a triceps extension rope to a high pulley. Reach across your body and
grab the end furthest from the attachment with a palm down grip. Grab on the rope next to the
attachment with the other hand using a palm down grip. Assume a slightly wider than shoulder width
stance with your knees slightly bent and your hips pushed back. Start by rotating at the hips and
waist toward the pulley keeping your feet facing forward. Keeping your arms slightly bent rotate
down at a 45-degree angle. The outside foot should stay planted and the inside foot should pivot
inward. Perform an equal number of reps on each side.
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8) Incline Cable Chops
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Attach one end of a triceps extension rope to a low pulley. Reach across your body and
grab the end furthest from the attachment with a palm down grip. Grab on the rope next to the
attachment with the other hand using a palm down grip. Assume a slightly wider than shoulder width
stance with your knees slightly bent and your hips pushed back. Start by rotating at the hips and
waist toward the pulley keeping your feet facing forward. Keeping your arms slightly bent rotate up
at a 45-degree angle. The outside foot should stay planted and the inside foot should pivot
inward. Perform an equal number of reps on each side.
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| 9) 1 Leg Hypers |
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Start face down on the bench with hipbones slightly in front of the hip pad and one foot under
the ankle pad. Cross your arms and place them on your chest. Start with your back parallel to
ground. Lower your body until your upper torso is approximately at a 90° angle from the legs.
Return to start position and repeat until you have performed half of your reps. Switch legs and
finish the set. To increase resistance, place your arms across your chest-> place arms behind
head -> extend your arms overhead -> hold a weight plate or weighted object across your
chest.
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10) Hyperextension W/Rotation
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Start face down on the bench with hipbones slightly in front of the hip pad. Cross your
arms and place them on your chest. Start with your back parallel to ground. Lower your body
until your upper torso is approximately at a 90° angle from the legs. As you return to start
position twist to one side. Repeat twisting to the other side. To increase resistance, place
your arms across your chest-> place arms behind head -> extend your arms overhead -> hold a
weight plate or weighted object across your chest
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| 11) Reverse Russians |
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Start face down on the bench with hipbones slightly in front of the hip pad. Extend your
arms out to your sides to form a "T" with your body. While extended, slowly rotate side to side
through your mid-section stopping when your arms are as close to is perpendicular to the floor as you can
get them.
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