Speed Bar Movements
Split Squats
- Brace Core
- Split Squat Stance
- Chest Up/Eyes Up
Split Squat Trunk Rotation
- Brace Core
- Split Squat Stance
- Zurcher Hold with Bar
- Slow Rotation of Core to Each Side
Split Eccentric Drop Squats
- Brace Core
- Split Squat Stance
- Eccentric Free Fall to Iso Hold at Bottom
Slow Eccentric Good Morning
- Brace Core
- Good Base Squat Stance
- Poke Butt Back as you Drop
- Explode From Bottom of Drop
Scissor Jumps
- Brace Core
- Keep Bar Squeezed to Bar
- Switch Feet Rapidly
Reverse Lunge
- Brace Core
- Reverse Lunge
- Chest Up/Eyes Up
Reverse Eccentric Drop Lunge
- Brace Core
- Eccentric Free Fall Reverse Lunge
- Iso Hold at Bottom of Lunge
Power Clean
- Brace Core
- Feet Shoulder Width Apart
- Emphasize Bar Speed & Explosive Movements
Power Clean Push Press
- Brace Core
- Feet Shoulder Width Apart
- Emphasize Bar Speed & Explosive Movements
- Hold at Top of Press
Overhead Squat
- Brace Core
- Lock out Scapulars
- Keep Upright & Rigid Position as you Squat
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