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Stage 7

Category Skills

  • 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

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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