Speed Bar Movements
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
Tempo Zurcher Squats (Ankle Flexion)
- Brace Core
- Zurcher Hold on Bar
- Rapid Squats with Ankle Flexion at Top
- Emphasize Speed Over Depth
Tempo Split Squats (Ankle Flexion)
- Brace Core
- Rapid Split Squats with Ankle Flexion at Top
- Emphasize Speed Over Depth
Tempo Overhead Squats (Ankle Flexion)
- Brace Core
- Rapid Squats with Ankle Flexion at Top
- Emphasize Speed Over Depth
Tempo Overhead Press
- Brace Core
- Avoid Punching Head Through on Reps
- Goal is Speed of Bar
Tempo Front Squats
- Brace Core
- Rapid Front Squats
- Emphasize Speed Over Depth
Tempo Front Squats (Ankle Flexion)
- Brace Core
- Rapid Front Squats with Ankle Flexion at Top
- Emphasize Speed Over Depth
Tempo Bench Press
- Brace Core
- Rapid Bar Movement Throughout Reps
- Do Not Let Bar Touch Chest
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