Speed Bar Movements
Overhead Scissor Jumps
- Brace Core
- Lock out Scapulars
- Keep Upright & Rigid Position
- Switch Feet Rapidly
Overhead Press
- Brace Core
- Raise Bar Above Head
- Lock out Scapulars with Each Rep
Overhead Press with Explosive Iso Hold
- Brace Core
- Explosive Overhead Press
- Lock out Scapulars for Iso Hold
Overhead Eccentric Drop Squats
- Brace Core
- Lock out Scapulars
- Keep Upright & Rigid Position
- Eccentric Free Fall Squat to Iso Hold
Overhead Press Eccentric Drop Iso Hold
- Brace Core
- Raise Bar Above Head
- Lock out Scapulars
- Keep Upright & Rigid Position
- Eccentric Free Fall to Iso Hold
Kneeling Progressive Power Steps
- Brace Core
- Snap Knee On to Plate
- Push Vertically Into Split Squat Stance
Kneeling Power Step
- Brace Core
- Snap Knee On to Plate
Kneeling Power Step Ups
- Brace Core
- Snap Knee On to Plate
- Explode Opposite Knee Through Vertically & Hold
Jump Squats
- Brace Core
- Feet Shoulder Width Apart
- Emphasize Quick Jumps Over Depth of Squat
- Keep Bar Squeezed to Back
Hang Clean Push Press
- Brace Core
- Feet Shoulder Width Apart
- Emphasize Bar Speed
- Hold at Top of Press
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