Lie face down on the ground with hands placed as wide or slightly wider than shoulder width apart and with legs straight. Keeping the body straight, lower the chest so that it is ~2 inches from the floor by bending arms at the elbows. Explode body up off the ground by extending the arms and as you raise up, clap hands together then return to the push up position. Repeat.

Lie face down on the ground with hands placed as wide or slightly wider than shoulder width apart and with legs straight. Keeping the body straight, lower the chest so that it is ~2 inches from the floor by bending arms at the elbows. Raise body up off the ground by extending the arms. Repeat.

Lie face down on the ground with hands placed as wide or slightly wider than shoulder width apart, with knees bent and crossed at the ankles. Keeping the body straight, lower the chest so that it is ~2 inches from the floor by bending arms at the elbows. Raise body up off the ground by extending the arms. Repeat.

Begin with feet spread shoulder width apart, toes pointed out in about a 30 degree angle. Hands should take a narrow grip on the bar, Kettlebell or whatever is being used. Arch the back and keep the core tight through the entire movement. Keep your chest up and face forward. Keep your weight in your heels. Shoulders should be slightly ahead of the equipment. Do not have any slack in your arms. Immediately explode upwards in a deadlift fashion. At the top of the deadlift, shrug your shoulders and simultaneously flex the elbows to bring the equipment to your chin. Perform the entire motion in reverse eccentrically and repeat.

Face forward, with hips squared and cable positioned over back shoulder. Have opposite leg positioned in front of the other. Simultaneously, drop back knee, lunge onto front leg and rotate 90 degrees in the direction of your front knee. Cross the cable from your back shoulder to your front leg.

This is a super slow protocol that has a 5 second "down" phase, a five second isometric phase, or "hold," and a five second "up" phase.

On the first rep, pause in the fully contracted position for 30 seconds before continuing the set to failure. When more than 6 reps can be completed, weight is increased.

Two set design with 60 second rest in between sets. Both sets are to be attempted at the same weight. The easiest way to attain 12 reps is 8 and 4.

Three Set design with 60 seconds of rest between sets. All three sets are to be attempted at the same weight. Te easiest way to attain twenty reps is 11, 6, 3... in that order. Once more than 20 reps are completed, weight is increased.

Do 6 reps. Rest 10 seconds. Do 5 reps. Rest 10 seconds. Do 4 reps. Rest 10 seconds. Repeat all the way to one rep. This protocol is a six set design with fifty seconds of rest and twenty-one-reps signifying an increase in weight. Subsequent sets have 5 lbs taken off.

Do one rep. Rest 10 sec. Do two reps. Rest 10 sec. Do 3 reps. Rest 10 sec. Repeat up to 6 reps. This protocol is a six set design with fifty seconds rest, and twenty-one total reps indicative of increasing the weight. Suggested weight increases are 10 lbs in subsequent sets.

A set where six normal reps are followed by a seventh rep that is held in the fully contracted position. Once you are capable of holding the weight for 45 seconds on the seventh rep, increase the weight in subsequent sets.

Five Reps with both limbs. Five reps with one limb. Five reps with the other limb. Five Reps once more with both limbs. A four set design with twenty reps for increased weight.

Three set design with 30 seconds rest between sets. After the first set,10 lbs are added for the upper body exercises and 20 lbs for the lower. For the third set, remove the added weight. Eighteen reps are needed for increased weight in the first set.

Perform the set in the normal manner, until the point of momentary muscular failure. At this point, your training partner(s) quickly reduce the weight on the barbell, dumbbell, or machine by approximately 20%. Then work to failure once again, exactly as you did on the first set.

Place a barbell plate on the ground, preferably on the side offering the least resistance. Place hands on top, or behind the plate, and begin to drive the plate forward using your legs.

Arms extended overhead, eyes and chin pointed forward, holding a dumbbell in your hands directly behind your head, extend your elbows until the dumbbell is over your head. Return the dumbbell back to the starting position and repeat as needed.

Grasp bar with an overhand grip. Pull your body up until your chin clears the bar and finish by lowering your body until your arms and shoulders are fully extended.

Place hands close together under the shoulders, bring chest as close to the ground as possible by squeezing the shoulder blades together and explode up.

Bench Press using the Stretch-shortening Deprivation Cycle method. Slow accentuated negative with a four second pause at the bottom of each rep allowing the bar to rest on the rack, followed by a powerful positive portion of the rep.

Begin with your hands on the rings with a pronated grip. As you pull yourself up rotate your hands to a supinated grip. Pause at the top of the rep. Slowly lower yourself and rotate your hands back to the starting position.

Lay flat on your back with knees bent and feet flat on the floor. Start with the ball on your chest and explosively throw the ball as high as possible, catch the ball and repeat.

Using a TRX Suspension trainer pull your body to an upright postion with your arms raised to 90 with your body both in the frontal and sagital plane