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
Oly Warm-Ups
ZOAR Snatch Warm-Up
5:00 Row, Bike, Run, or Ski
*nasal only, conversational pace
+
3 Rounds for Quality
-10 Barbell Boot Strappers
-10 PVC Dislocates
+
3 Rounds for Quality
-5 Snatch Grip RDLs
-5 Hip-Contact High Pulls
-5 Rep Stage Sotts Press
+
3 Sets: 3-Position Snatch
*hip, hang, floor
*10-15lb plates on the bar
ZOAR Clean & Jerk Warm-Up
5:00 Row, Bike, Run, or Ski
*nasal only, conversational pace
+
3 Rounds for Quality
-10 Barbell Boot Strappers
-10 Front Rack Elbow Rotations
-5 Strict Press
+
3 Rounds for Quality
-5 RDLs
-5 Hip-Contact High Pulls
-5 Front Squat with Hook Grip
-1 Overhead Complex*
*sPress + Push Press + Push Jerk + Split Jerk
+
3 Sets: 3-Position Clean + 1 Jerk
*hip, hang, floor
*10-15lb plates on the bar
LCA Snatch Warm-Up
A. Hang High Pull (3)
B. BTN Push Press (3)
C. Hang Power Snatch (3)
D. Overhead Squat (3)
E. Power Snatch (3)
F. Overhead Squat (3)
G. Squat Snatch (3)
LCA Clean & Jerk Warm-Up
A. Hang Power Clean (3)
B. Front Squat (3)
C. Push Press (3)
D. Power Clean (3)
E. Push Jerk (3)
F. Squat Clean (3)
G. Split Jerk (3)
Snatch Warm-Up 2.0
2 Rounds @ Warm-Up Pace
-1:30 Row
-1:30 AirBike
+
4 Rounds for Quality
-3 No-Contact Muscle Snatch; empty bar
-4 BTN Strict Press; empty bar
-5 Pausing Overhead Squat; empty bar
-6 Pausing Cossack Squats
+
Power SN + Hip Squat SN (5 Sets)
*start very light and build to moderate
Jerk Warm-Up 1.0
1k Row @ Ramping Pace
+
4 Rounds for Quality
-5 Y Ring Row
-20s Dip Stretch; Low Rings
-5 Strict Press; empty bar
-20s Y Overhead Stretch on Rings
+
E2M x 5 Sets:
-2 Jerks; Building – from the rack
-3 Box Jump, Step Down 24/20″
*land as high as possible
Clean Warm-Up 1.0
3:00 AirBike @ Ramping Pace
+
4 Rounds for Quality
-20s Saddle Pose
-20s Squatting Groin Stretch
-15s Elevated Achilles Stretch / side
-6 Alt McGill Bird Dog
+
4 Rounds for Quality
-6 Ice Skater Jumps
-6 Bottom Half Clean Pulls; mid-shin to knee
-6 Upright Row; empty bar
-6 Front Squat; full hand
Power Clean Warm-Up
1k Row @ Ramping Pace
+
4 Rounds for Quality
-10 Banded Good Morning – 3s lower
-20s Banded Front Rack Stretch / side
-5 Hang Power Clean; emtpy bar
+
EMOM 9
1) 20s McGill Side Plank / side
2) 1.1.1 Squatting Box Jump 24/20″
3) 1.1.1 Power Clean; Building
Power Snatch Warm-Up
1k Row @ Ramping Pace
+
4 Rounds for Quality
-5 TnG Power Snatch; empty bar
-8 PVC Dislocates
-5 Kang Squat; empty bar
-1 Wall Walk + Overhead Opener (8-10s)
+
EMOM 9
1) 5 McGill Curl Up / side
2) 1.1.1 Depth Jump; from 20″ Box
3) 1.1.1 Power Snatch; Building
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
ZOAR Run Warm-Up 2.0
2 Rounds for Quality
-10m A-Skip
-10m Toy Soldiers
-10m B-Skip
-10m Walking Quad Stretch
-10m High Knee March
Bounding Prep Warm-Up
2 Rounds for Quality
-10m Walking Calf Raises
-10m 2-Way Walking Kicks
-10m Traveling Pogo Hops
-10m A-Skip
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 10:00 running clock…
A. Quads (1:00 / side)
B. Adductors (1:00 / side)
C. Back (2:00)
D. Lats (1:00 / side)
E. Glutes (or) IT Band (1:00 / side)