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BELT
BAND FROM LOW PULLEY
Half
Jump (no impact) - hip and knee extension with plantar flexion.
Full
Jump (no impact) - begin with greater knee flexion
Half
Jump (no impact) with support
Full
Jump (no impact) with support
Stationary
skip (no impact)
Stationary
skip with support
Stationary
high skip (impact)
Stationary
high skip with support
BELT
BAND FROM MEDIUM PULLEY
Stationary
skip with lateral resistance
Stationary
skip with anterior resistance
Stationary
skip with posterior resistance
Lateral
shuffle w/resistance
Lateral
crossover step w/resistance
Lateral
hop w/resistance
Carioca
w/resistance
Lunges
on a clock w/resistance
Stutter
steps forward w/posterior resistance
Stutter
steps backward w/anterior resistance
HANDLES
FROM HIGH PULLEY
Two
hand Chop wood (high to low)
One
hand Chop wood (high to low)
HANDLES
FROM LOW PULLEY
Two
hand Chop wood (low to high)
One
hand Chop wood (low to high)
From
Knees one hand arm raise (low to high)
From
Knees double hand arm raise (low to high)
HANDLES
FROM MEDIUM PULLEY
Rapid
single arm rows
Rapid
double arm rows
Follow
through antithesis (2 hands)
Follow
through antithesis (1 hand)
Pec
push (2 hands)
Reverse
punch pull (in reverse)
Reverse
punch pull, leg balance
Front
punch pull
Stable
body, punching arm
Ankle
strap, opposite leg stability hip flexion (iliopsoas)
Ankle
strap, opposite leg stability hip flexion w/ hop (iliopsoas)
Ankle
strap, opposite leg stability gluteals
Ankle
strap, opposite leg stability adductors
Ankle
strap, opposite leg stability abductors
Ankle
strap, opposite leg stability abductors/adductors
Bob
and Weave under Cable
Lateral
jumps over cable
Bench
step ups (lunge jumps w/posterior resistance)
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