Speed Bar Movements
RG Decel ¼ Squat
- Reverse Grip Squeeze on Bar
- Bar Place Below Chin
- Brace Core & Snap Down into 1/4 Squat & Hold
RDL Pulses
- RDL Stance Bar Slightly Below Knees
- May Adjust off Height of User so Plates Do Not Hit Ground While Pulsing
- Squeeze Bar, Brace Core, & Press Down on Bar While Keeping Core Tight
Pulses
- Squeeze Bar on Edge of knurling
- Shoulders Back & Brace Core
- Press Down on Bar While Keeping Core Tight
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
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