|Zercher squat||work to new 1 rep max|
|Kneeling squat||6 - can be done after Zerchers|
|Rack Deadlifts||work to new 1 rep max for 3 weeks - lower bar each week
week 1- plates 6" off floor, week 2 - plates 4" off floor,
week 3 - plates 2" off floor
|Belt Squats||done with one weight for multiple sets or for a 3-5 rep max
requires a raised platform or 2 benches set in a cage
|Seated Good Mornings||5-10 - can be done on box or bench|
|Trap Bar Deadlift||work to new 1-3 rep max1|
|Safety Bar Box Squats||work to new 1 rep max - generally done on box 2" abov parallel
or can also be done 4-5" below parallel
|Manta Ray Squat||work to new 1 rep max on different box heights.
Can also be done for sets of 10-20 after another
core exercise if quad work is needed.
|Arched Back Good Mornings||work to new 3-8 rep max|
|Good Mornings||work to new 3-8 rep max|
|Deadlifts for speed||5 weeks Week 1: 15 singles with 65% of 1RM, Week 2:
70% for 15 singles, Week 3: 75% for 12 singles, Week 4 :
80% for 8 singles, Week 5: 85% for 6 singles
|Calf-ham glute raise||additonal ham/glute work - requires special bench|
|Back raises (hyperextensions)||ADD WEGHT!|
|Deadlifts on boards/boxes||2, 4, or 6" board/box|
|High Pulls/powercleans||can be used to hit upper back an work on explosiveness|
|Pin squats||place bar on pin in rack, get under it and rise.
These are an useful to help alleviate a sticking point.
Thanks to Scott Helmer.