Resistance Training

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Chaos Row

Core Anti-rotation - Opposing Chest Press and Row

Horizontal Pull Up (Inverted or Hanging Pull-Up)

Kneeling Cable Pull Down (Lat Pulldown Progression)

Modifications of Renegade Row

Prone Stability Ball Row to Triceps Extension

Chest

Asymmetrical Chest Press

Bench Press Chest Press

Chaos Push

Core Anti-rotation - Opposing Chest Press and Row

Dumbbell Chest Press and Progressions

Multi-planer Chest Press

Legs

Back Squat

Box Jump

Deadlift Progressions Cueing and Questionable Variations

Deadlift with Posterior Pull

Depth Jump

Front Squat

Shoulders

Overhead Press

PNF Carry Away

Shoulder Scaption

Total Body

Anterior Oblique Subsystem Integration (Step Up to Chest Press)

Dynamic Lateral Lunge with Shoulder Series (Lateral Subsystem Progressions)

Dynamic Lunge with Chest Press AOS Progressions

Front Squat to Press

Reverse Lunge to Row (Posterior Oblique Subsystem Progressions)

Side Step and Step up with Shoulder Series