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Stage 5

Category Skills

1. Dumbbell Benchmark Goblet squat
2. Dumbbell Benchmark Rear foot elevated squat
3. Dumbbell Benchmark Double leg Romanian deadlift
4. Dumbbell Benchmark Single leg Romanian deadlift
5. Dumbbell Benchmark Single leg hip bridge
6. Dumbbell Benchmark Forward lunge
7. Dumbbell Benchmark Backward lunge
8. Dumbbell Benchmark Lateral lunge
9. Dumbbell Benchmark Dropstep lunge
10. Dumbbell Benchmark Bench Press
11. Dumbbell Benchmark Shoulder Press
12. Dumbbell Benchmark Single arm row
13. Dumbbell Benchmark Chin ups
14. Dumbbell Benchmark Pull Through
15. Dumbbell Benchmark Suitcase carry

Strength

Ignition

1. Single leg balance hold
2. Single leg balance airplane
3. Single leg balance 3 way reach
4. Split squat isometric hold
5. Chin up hold
6. Crawl forward & backward
7. Crawl sideways

Stage 1

1. Overhead squat
2. Rear foot elevated squat
3. Double leg Romanian deadlift
4. Single leg Romanian deadlift
5. Single leg hip bridge
6. Forward lunge
7. Backward lunge
8. Lateral lunge
9. Dropstep lunge
10. Push up
11. Inverted row
12. Chin up negatives
13. Front plank
14. Side plank

Stage 2

1. Overhead squat
2. Rear foot elevated squat
3. Double leg Romanian deadlift
4. Single leg Romanian deadlift
5. Single leg hip bridge
6. Forward lunge
7. Backward lunge
8. Lateral lunge
9. Dropstep lunge
10. Push up
11. Inverted row
12. Chin up negatives
13. Front plank
14. Side plank

Stage 3

1. Goblet squat
2. Rear foot elevated squat
3. Single leg Romanian deadlift
4. Single leg hip bridge
5. Forward lunge
6. Backward lunge
7. Lateral lunge
8. Dropstep lunge
9. Push ups
10. Inverted row
11. Chin ups
12. Front plank pike
13. Side plank up & down

Stage 4

1. Dumbbell Intro Goblet squat
2. Dumbbell Intro Rear foot elevated squat
3. Dumbbell Intro Double leg Romanian deadlift
4. Dumbbell Intro Single leg Romanian deadlift
5. Dumbbell Intro Single leg hip bridge
6. Dumbbell Intro Forward lunge
7. Dumbbell Intro Backward lunge
8. Dumbbell Intro Lateral lunge
9. Dumbbell Intro Dropstep lunge
10. Dumbbell Intro Bench Press
11. Dumbbell Intro Shoulder Press
12. Dumbbell Intro Inverted row
13. Dumbbell Intro Chin ups
14. Dumbbell Intro Front plank ab walkout
15. Dumbbell Intro Side plank leg raise

Stage 5

1. Dumbbell Benchmark Goblet squat
2. Dumbbell Benchmark Rear foot elevated squat
3. Dumbbell Benchmark Double leg Romanian deadlift
4. Dumbbell Benchmark Single leg Romanian deadlift
5. Dumbbell Benchmark Single leg hip bridge
6. Dumbbell Benchmark Forward lunge
7. Dumbbell Benchmark Backward lunge
8. Dumbbell Benchmark Lateral lunge
9. Dumbbell Benchmark Dropstep lunge
10. Dumbbell Benchmark Bench Press
11. Dumbbell Benchmark Shoulder Press
12. Dumbbell Benchmark Single arm row
13. Dumbbell Benchmark Chin ups
14. Dumbbell Benchmark Pull Through
15. Dumbbell Benchmark Suitcase carry

Stage 6

1. Barbell Intro front squat
2. Barbell Intro Trap bar deadlift
3. Barbell Intro Double leg Romanian deadlift
4. Barbell Intro Double leg hip bridge
5. Barbell Intro Backward lunge
6. Barbell Intro Bench Press
7. Barbell Intro Shoulder Press
8. Barbell Intro Bent over row
9. Barbell Intro Chin Ups
10. Barbell Intro Ab rollout
11. Barbell Intro Suitcase carry

Stage 7

1. Barbell Benchmark front squat
2. Barbell Benchmark Trap bar deadlift
3. Barbell Benchmark Double leg Romanian deadlift
4. Barbell Benchmark Double leg hip bridge
5. Barbell Benchmark Backward lunge
6. Barbell Benchmark Bench Press
7. Barbell Benchmark Shoulder Press
8. Barbell Benchmark Bent over row
9. Barbell Benchmark Chin Ups
10. Barbell Benchmark Ab rollout
11. Barbell Benchmark Suitcase carry

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