A Coach s Guide to Movements and Progressions This guide provides coaches with movement progressions and variations for programming. Although this guide is comprehensive, it is certainly not all-inclusive. FusionTAD.com
MOVEMENT PATTERNS AND PROGRESSIONS Table of Contents LOWER BODY PUSH 2 2-Leg Single Leg Split Stance Other exercises LOWER BODY PULLS 3 Hip Dominant Knee Dominant Other exercises UPPER BODY PUSH 4 Horizontal Vertical UPPER BODY PULLS 6 Horizontal Vertical TOTAL BODY EXERCISES 7 Swings Overhead Olympic Other movements / Movement flows ROTATIONAL/FRONTAL PLANE EXERCISES 9 Chops/Lifts Rotational Rows Landmine Carries 1
MOVEMENT PATTERNS AND PROGRESSIONS LOWER BODY PUSH 2-Leg Remedial: Ready position weight shift to single leg (SL) hold Wall Squat - Stability Ball Miniband Squat Assisted Squat (TRX, Cables, Bands) KB Goblet Squat Unilateral Load Squat (KB or DB) hold at side rack position (KB) front shldr position (DB) Double KB, DB Zercher Squat Front Squat - DB Back Squat KEY KB = Kettlebell BB = Barbell DB = Dumbbell Single Leg TRX-Assisted 1-Leg Squat 1-Leg Squat - tennis ball under foot 1-arm/1-Leg Squat to Row (band/cable) 1-Leg Squat 1-Leg Squat - loaded TRX (weighted vest) 1-Leg Squat, loaded Weighted vest Front shoulder/rack position Split Stance Box Step Back Unilateral load Box Step Up Split Squat Split Squat - Rear Foot Elevated (RFE) Step Back (Rev) Lunge Lateral Squat - Assisted with slider/trx Lateral Squat Rotational Squat Forward Lunge 2
OH Lunge Rotational Lunge Multi-directional Lunge Lower Body Matrix LB PUSH - Other Exercises Landmine Squats Landmine Unilateral Squat Landmine Lunges Medicine Ball Squat / Lunge Sandbag Squat / Lunge LB PULLS Hip Dominant Romanian Deadlift (RDL) Hip Hinge Drill - Dowel Hip Hinge Drill - KB unloaded Light 2-Leg RDL RDL - 1 KB RDL - 2DB or 2KB RDL - BB Single Leg RDL Single Leg Inverted HS with arm reach, iso-holds 1-Leg RDL - 2DB or 2KB 1-Leg RDL - contralateral 1-Leg RDL - unilateral 1-Leg RDL BB Functional Pull (KB 1-arm/1-leg contralateral) Hard Pull (KB 1-leg/2-arm) Deadlift Unilateral DL - KB, DB, BB Deadlift - KB, DB Deadlift - 2KB or 2DB Deadlift - BB 3
LB PULLS Knee Dominant Leg Curls Bridge to Curl - Sliders, Eccentric only Bridge to Curl - Stability Ball Bridge to Curl - Slide Board Bridge to Curl - Sliders 1-Leg Bridge to Curl (same progression as above) Ham-Glute Raise Kneeling Leg Curl Glute-Ham Lean LB PULLS - Other Exercises RDL - Cable/Cook bar or Rip Trainer Sumo Deadlift - KB, BB Landmine DL - 2-arm or 1-arm Landmine DL - 1-arm (lateral) 1-Leg Deadlift Glute Bridge - Stability Ball, KB, BB Pull Throughs - cable or band Track Lunge Split Squat Track 1-Leg Hip Hinge Good mornings (BB) - 1-leg, 2-leg UPPER BODY PUSH - Horizontal Pushup Pushup - Wall, Rack, Bench Pushup - Floor Pushup - Feet up Pushup - Ball Pushup - 2 Balls Pushup - Feet on ball 1-Arm Pushup Bench Press / Incline Press Floor Press - DB, KB Alternating DB 1-Arm 4
Partial On: 1/2 & 1/4 - DB Bench Press - DB Barbell with ROM Restrictions Barbell UPPER BODY HORIZONTAL PUSH - Other Exercises Barbell - alternate grips Landmine Press Landmine Press - 1-arm Speed Bench - BB/bands Plyometric Pushup TRX- Pushup or Fly TRX Rip Press Medicine Ball - throws Standing 1-Leg Support (cable/band press) Physioball base UPPER BODY PUSH - Vertical Tall Kneeling 1-arm Press - KB, DB 1/2 Kneeling 1-arm Press - KB, DB Curl to Press, 1 or 2-arm, Front Foot Elevated Landmine - 2-arm Press Tall Kneeling 2-arm Press - KB, DB Landmine - 1-arm Press Standing 1-arm Press - KB, DB Barbell Press - Symmetrical or Split Stance Push Press - BB, DB Power Jerk - BB, DB Split Jerk - BB, DB UPPER BODY VERTICAL PUSH Other Exercises Single Leg Stance (all exercises) Alternating Arms Machine Overhead Press Medball Bands Sandbag 5
UPPER BODY PULLS - Vertical Pulldown Tall Kneeling -1-arm Pulldown 1/2 Kneeling - 1-arm Pulldown Split Stance - 1-arm Pulldown Low Split / Lunge Stance - 1-arm Pulldown Squat Stance - 1-arm Pulldown Previous exercises with 2-arm Previous exercises - Alternating arms Pull-up Flexed Arm Hang 3-way Iso-Holds (0, 90, 135) Assisted Pullup Pullup Weighted Pullup (varied grips: overhand, underhand, neutral grip) UPPER BODY VERTICAL PULL - Other Exercises Handles: Fat, balls, alternate grip, rope, towel Standing single leg support pulldowns Pullups (all versions) with hips flexed UPPER BODY PULLS - Horizontal Rows 3-point 1-arm Row - DB, KB 2-point 1-arm Row - DB, KB 1-arm/1-leg Row - DB, KB Inverted Row - BB, TRX 2-arm Row, 2 point - DB or KB 2-arm Row, Alternating, 2 point - DB, KB 2-arm/1-leg Row Tall Kneeling - 1 or 2-arm, cable or band 1/2 Kneeling - 1 or 2-arm, cable or band Split Stance - 1 or 2-arm, cable or band Low Split Stance - 1 or 2-arm, cable or band Squat Stance - 1 or 2-arm, cable or band Bent Over Row - Barbell (overhand, underhand) 6
UPPER BODY HORIZONTAL PULL - Other Exercises TRX - 2-arm, 1-arm Landmine Rows - 2-arm 1-arm, narrow or wide position Various handles and grips Standing single leg support TOTAL BODY EXERCISES Swings Coaching Progression: 1) Loaded RDL 2) KB "Set Back" Drill 3) 1st Swing (single reps) 4) Swing Reps (build 5 to 10) KB Swing - 2-arm KB Swing - 1-arm KB High Pull - 1-arm KB Clean - 1-arm KB Snatch - 1-arm KB High Pull - 2-arm KB Clean - 2-arm KB Snatch - 2-arm Overhead Total Body Push Press - 1-arm: DB, KB Push Press - 2-arm: DB, KB Push Press - BB Power Jerk - DB, KB, BB Olympic Jerk - DB, KB, BB First Pull - Clean or Snatch Pull - Hang Clean or Snatch High Pull - Hang Clean or Snatch Pull - Clean or Snatch High Pull - Clean or Snatch Close-grip Snatch (hang) 7
TOTAL BODY Other Exercises Squat to Row - 2-arm and 1-arm: cables, bands Sumo Deadlift to High Pull Squat Curl to Press Step Up or Rev Lunge to Curl - 1-arm/2-arm Step Up or Rev Lunge to OH Press - 1-arm/2-arm Step Up Curl to Press, 1-arm/2-arm Landmine - Cleans Turkish Get Ups (TGU) - many stages and variations Core Activated Crunch Side-lying Stability Arm Bar Floor to Sit (post) Bottom Half: Floor to High Pelvis High Pelvis to Knee Top Half: 1/2 Kneel to Stand Full TGU Tiger Crawl Backwards crawl Lateral crawl Crockigator Sit-Out Sit-Through Tiger to Crab Rotations Half Scorpion Twisting Scorpion Twisting Burpees Crow Duck Walk Monster Walk Bunny Frogger (low, tall) Lateral Monkey 45 Degree Monkey Round Off Shrimp Movement flows (many variations): Sit Out to Forward Roll Sit Through to Forward Roll Twisting Scorpion to Forward Roll 8
Twisting Scorpion to Crab Walk and Reverse Shoulder Roll Lateral Monkey to Tiger and Forward Shoulder Roll Lateral Monkey to Forward Shoulder Roll Lateral Monkey to Barrel Roll High to Low (Bunny to Frogger to Tiger to Crockigator) x 3 ea Low to High (Crockigator to Tiger to Frogger to Bunny) x 3 ea High to Low/Low to High (Bunny to Frogger to Tiger to Crockigator to Tiger to Frogger to Bunny) x3 ROTATIONAL/FRONTAL PLANE Chops/Lifts Stability - Tall Kneeling 1/2 Kneeling Split Stance Low Split Stance Squat Stance Rotational with Stability (all positions) Rotational (full kinetic link) Medicine ball - 1/2 Kneeling Medicine ball - Squat Stance rotational Medicine ball - Dead ball Medicine ball - Plyometric Rotational Rows Kneeling 1/2 Kneeling Stability Ball Standing Continuous Strap - no arms Medicine Ball - Parallel Medicine Ball - Perpendicular, linear Medicine Ball - Perpendicular, alternating Medicine Ball - different bases of support Landmine Rotations Shoulder to shoulder Hip to Hip 9
Carries Farmer Carry (bilateral) Suitcase Carry (unilateral) Rack position - unilateral or bilateral Waiter - unilateral or bilateral Overhead - unilateral, bilateral (many other variations/implements) ROTATIONAL Other Exercises Russian Twist, stability ball Other implements 1-arm and 1-leg Chops/Lifts Rotational Push-Pull Here is a link to a great exercise library resource with coaching videos and exercise descriptions: http://www.coreperformance.com/knowledge/movements This document may be revised as needed. Visit FusionTAD.com to download the latest version. 10