Speed Bar Movements
Pass Set (Offensive Line)
- Brace Core
- Start Stationary & Move Bar Back & Forth
- Squeeze Bar to Chest
- Offensive Lineman Pass Set with Quick Feet
Front Squat Scissor Jumps
- Brace Core
- Keep Bar Squeezed to Back
- Switch Feet Rapidly
Lunging Squat Complex
- Brace Core
- Keep Bar Squeezed to Back
- Squat to Lunge to Squat to Reverse
Stability Walks
- Brace Core
- Keep Bar Squeezed to Back as you Walk Forward
- Extra: Can Also Walk Backward!
Stability Lateral Steps
- Brace Core
- Keep Bar Squeezed to Back
- Step Laterally While Going Downhill
Stability Dance
- Brace Core
- Keep Bar Squeezed to Back
- Keep Moving with Quick/Short Steps Randomly
Zurcher Squat
- Brace Core
- Zurcher Hold on Bar
- Chest Up/Eyes Up as you Squat
Zurcher Reverse Lunge
- Brace Core
- Zurcher Hold on Bar
- Chest Up/Eyes Up as you Step Back
Zurcher Reverse Eccentric Drop Lunge
- Brace Core
- Zurcher Hold on Bar
- Eccentric Free Fall Reverse Lunge to Iso Hold at Bottom
Zurcher Eccentric Drop Squats
- Brace Core
- Zurcher Hold on Bar
- Eccentric Free Fall to Iso Hold at Bottom
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