Movement Prep Routines
Pistol Prep Routine
A. Deck Squat (2 x 5) Rest 15s; keep your feet together
B. RNT Reverse Lunge Hold, Medially Banded (2 x 15s Static / side), trailing knee 1″ off ground)
C. Feet-together Squat; holding 10-15lb Plate (3 x 5) w/ 5sec pause at bottom for each; rest as needed
D. Shrimp Squat (3 x 3 / side) see video for scaling option
Hanging Gymnastics Prep Routine
A. Scap Pull-Ups (3 x 6-8)
B. Beat Kips (2 x 6-8)
C. Beat Kips with Lat Activation (2 x 6-8)
Hinge + Hip Dissociation Routine
A1. Alternating Russian Step-Up (2 x 8) 28/24″
A2. Alternating Lizards (2 x 8)
B1. Cook Hip Lift (2 x 5 / side)
B2. Standing Single Leg Knee Extensions (2 x 5 / side)
Trunk Stiffness Routine
*set a brace / tension before initiating each rep
A1. McGill Curl-Up (2 x 5 / side)
A2. MaGill Bird Dog (2 x 3 / side)
A3. MaGill Side Plank (2 x 15s / side)
Thoracic Rotation Routine
A. Quadruped Thoracic Rotations (2 x 8 per side)
B. Sky Reach in Squat Hold (2 x 8 Alternating)
*2s hold at top of twist each rep
C. Kettebell Windmill (2 x 5 / side) 25/15lbs
T-Spine Prep Routine
A1. Kettlebell-Anchored T-Spine Opener (3 x 30s)
A2. Squatting Crossover Victory (3 x 10) light band tension
A3. Half-Kneeling Bottoms-up KB Press (3 x 6-8) light & controlled
*place opposite hand on stomach, lock in ribcage with abs
Progressions & Playlists
Split Jerk Footwork Drills
View Video – perform a few reps of each…
-Drill 1: Walk to Split
-Drill 2: Drop to Split
-Drill 3: Drop to Split + Arm Action
-Drill 4: Drop to Split; Bar on Back
Split Jerk Drop Drills
View Video – perform a few reps of each…
-Drill 1: Behind-the-Neck Tall Jerk
-Drill 2: Tall Jerk
-Drill 3: BTN Jerk
-Drill 4: Triple Pause Split Jerk
Handstand Progression Playlist
Double Under Progression Playlist
Air Squat to Pistol Progression
View Video
A. Air Squats (2 x 4) rest 5-10s
B. Air Squats with Feet Together (2 x 4) rest 5-10s
C. Off-Set Air Squat (2 x 2 / side) rest 5-10s b/w sides & sets
D. Shrimp Squats, Alternating (2 x 4) rest 5-10s
E. Pistols (2 x 4) rest 5-10s
Muscle-Up Development Playlist
Common Weightlifting Complexes
Run & Squat Warm-Ups
ZOAR Run Warm-Up
View the video
10m (out) + 10m (back) of each of the following:
-Knee Hugs + High Knees
-Walking Quad Stretch + Butt Kickers
-Walking Cradle Stretch + Toy-Soldiers
-Alt. Lateral Lunges + Side Shuffle (L)
-Side Shuffle (R) + Samson Lunge
-Skip for Distance + Skip for Height
-Bounders + Bounding Broad Jumps
Squat Sequence 1.0
View the video
5 Reps each of the following…
-5 Air Squat; Wide Stance
-5 Air Squat; Narrow Stance
-5 Air Squat; Toeing Out
-5 Air Squat; Toeing In
-5 Air Squat; Normal Stance
Squat Sequence 2.0
View the Video
5 Reps of Each, Staying in the Bottom of a Squat…
–5 Squat Swings (Hips move forward and back)
-5 Hip Rotations (Internal & externally rotate) L+R
-5 Toe Rocks (Push knee over toes, get upright) L+R
-5 Sky Reaches (block off knee, twist & reach) L+R
-5 Squat Bows (Get low, then get vertical w/ torso)
Hip Flow Sequence
View the Video
-x4: 90-90 Hip Rotations
-x4: Hip Rotations + 90-90 Power Up
-x4: Hip Rotations + Power Up + Long Lunge
Mobility Checklists
Squat Mobility Checklist
A. 90-90 Hip Rotations (1 x 12)
B. Frog Stretch (1:30)
C. Glute Med Stretch (1:00 / side)
D. Lizard Stretch (1:00 / side)
E. Elevated Achilles Stretch (1:00 / side)
F. Air Squat Hold (1:00)
Ankle Mobility Checklist
A. 1:00 Elevated Achilles Stretch; 0:30 per side
B. 1:00 Roll Feet (Lax Ball, Golf Ball, or Barbell) 0:30 per Side
C. 0:30 Squatting Ankle Mobility (Hold KB or Plate)
D. 0:30 Rig-Supported Upright Squat Hold
Desk Athlete Mobility Checklist
A. Quads: 1:30 Couch Stretch per side
B. Hip Flexors: 1:30 Kneeling Hip Flexor Stretch per side
C. Shoulders: 2:00 Seated Bicep Opener
D. T-Spine: 2:00 Elevated Cat Pose
E. Neck: 0:45 2-Way Neck Stretch per side
Hip Flexor Mobility Checklist
A. Seal Stretch (1:00)
B. Kneeling Hip Flexor Stretch (1:00 / side)
C. Couch Stretch (1:30 / side)
Shoulder Mobility Checklist
A. Elevated Cat Pose (1:00)
B. Seated Biceps Stretch (1:00)
C. Chest Stretch (1:00)
D. Bully Stretch (0:30 / side) gentle on this one
Front Rack Mobility Checklist
A1. Barbell Elbow Rotations (2 x 8 alternating)
A2. Banded Front Rack Stretch (2 x 15s / side)
A3. PVC External Rotation Stretch (2 x 15s / side)
B. Front Squat with Straps (2 x 5) @33×1 @35% 1RM
*sub using a hookgrip if you don’t have straps
Wrist Mobility Checklist
A1. Wrist Circles with Closed Fists (2 x 10)
A2. Gorilla Grab Wrist Stretch (2 x 0:15)
A3. Fingers-Facing Wrist Stretch (2 x 0:15)
A4. Kneeling Wrist Rock Push-Up (2 x 5)
Joint Health
Weighted Shoulder Health Routine
A1. Dumbbell Cuban Press (3 x 8 / side) 2.5-5lbs
A2. Prone Y Raises (3 x 8) 2.5lbs / hand
A3. Dumbbell Pullover (3 x 8) 10-20lbs
*feet up off floor, low back in contact with bench, abs on
Banded Shoulder Health Routine
A1. Banded 90-90 Raises (3 x 8)
A2. Reverse Fly – Banded Crossover (3 x 8)
Knee Health Routine
A. Box Step-Downs (2 x 5 / side) 3s lower each rep
B1. Banded Knee Terminal Extension (2 x 25 / side)
B2. Medially Banded RNT Lunge (2 x 10s / side)
C1. Seated Hamstring Curls (2 x 25)
C2. Banded Side Step (2 x 30s)
Spine Health Routine
A1. Scorpions (3 x 8 alternating)
A2. Seal Push-Ups (3 x 8)
A3. Up-Dog to Down-Dog (3 x 8 per position)
A4. Supine Torso Rotation (3 x 10s / side)
A5. Lateral Body Stretch using Door / Rig (3 x 10s side)
Joint Rotations Warm-Up
View the Video
15s per Direction of each of the following…
-Ankle Circles; Both Ways
-Knee Circles; Both Ways
-Hip Circles; Narrow Stance + Wide Stance
-Trunk Twists
-Shoulder Circles; Backward & Forward
-Elbow Circles
-Wrist Circles
-Shoulder Shrugs; Forward & Backward
-Neck Circles
(Total Duration = 4-5 Minutes)
Foam Roller Routine
On a 5:00 running clock…
A. Quads (1:00 / side)
B. Adductors (1:00 / side)
C. Back (1:00)
D. Lats (1:00 / side)
E. Glutes (or) IT Band (1:00 / side)