SG Bar Movements
Front Squat Rapid Fire Step Ups
- Brace Core
- Keep Bar Squeezed to Delts
- Rapidly Switch Feet on Box
Overhead Rapid Fire Step Ups
- Brace Core
- Keep Bar Squeezed to Back
- Bar Raised Overhead Head & Lock out Scapulars
- Rapidly Switch Feet on Box
Rapid Fire Box Step Ups
- Brace Core
- Keep Bar Squeezed to Back
- Rapidly Switch Feet on Box
Zurcher Hops
- Brace Core
- Zurcher Hold on Bar
- Explode into Rapid Broad Jumps
- Stabilize at the End of Jump
Zurcher Broad Jump
- Brace Core
- Zurcher Hold on Bar
- Explode into Broad Jump
- Stabilize at the End of Jump
Zurcher 3pt Extension to Broad Jump
- Brace Core
- Zurcher Hold on Bar
- Feet Shoulder Width Apart
- Two Rapid Squats
- Emphasize Speed Over Depth
- Third Squat, Explode into Broad Jump
Single Leg Vertical Stability Jump
- Brace Core
- Balance Off One Legg
- Snap Off Leg Through, Exploding Vertically
- Stabilize at End
Single Leg Overhead Box Step Ups
- Brace Core
- Bar Raised Overhead
- Lock out Scapulars
- Keep Upright & Rigid Position
- Explode Vertically
- Punch Knee Through & Stabilize
Single Leg Explosive Vertical Jump
- Brace Core
- Balance Off One Legg
- Snap Off Leg Through, Exploding Vertically
- Switch Legs & Stabilize at End
Single Leg Directional Steps
- Brace Core
- Random Directional Steps
- Quickly Alternate Each Leg
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