Fundamental Movements

Fundamental movement list

  1. The Gym
  2. Roll Out
    1. Quads
    2. IT Bands
    3. Hamstrings
    4. Calves
    5. Back
    6. Lats
    7. Glutes
  3. Run: 100m, 200m, 400m, 800m, 1 mile Run
  4. Row
    1. Correct Rowing Technique
    2. Common Rowing Technique Errors
  5. Active Warm Up (Floor Routine & Field Routine)
    1. High Kick or Leg Swing
    2. Supine Scorpion
    3. V-Roll
    4. Prone 2 Arms + 1 Leg
    5. Prone Scorpion
    6. Step up + Spiderman + Triangle
    7. Grasshopper
    8. Walking High Kick
    9. 2 Arms + 1 Leg
    10. High Knee Tuck Lunge + Twist
    11. 2 Arms + 1 Leg Reverse Lunge + Opposite Heel Touch
    12. Half Butterfly + Bilateral Lunge
    13. Sun Salutation + Walk Outs
  6. Evaluation
    1. Pass Through
    2. Push Up
    3. Ring Row
    4. Pull Up
    5. Toes to Bar
    6. Sit Up
    7. Ring Dip
    8. Strict Muscle Up
    9. Kettlebell Swing
    10. Air Squat
    11. Back Squat
    12. Front Squat
    13. Overhead Squat
    14. Press
    15. Push Press
    16. Push Jerk
    17. Deadlift
    18. Sumo Deadlift High Pull
    19. Clean
    20. Power Clean
    21. Hang Clean
    22. Med Ball Clean
    23. Snatch
    24. Power Snatch
    25. Hang Snatch
    26. Thruster
    27. Double Under
    28. Pistol
    29. Walking Lunge
    30. Burpee
    31. Wall Ball
    32. Box Jump

Please learn and familiarize yourself with all of these movements.