- Resistance training
- Two-leg knee dominant exercises
- Single-leg knee dominant exercises
- Hip dominant leg exercises
- Hybrid focus leg exercises
- Upper body press
- Upper body pull
- Shoulder stability exercises
- Olympic lifts
- Chop and lift
- Core conditioning
Two-leg knee dominant exercises
The squat strengthens the knee and hip extensor muscles, which are the prime movers of sprinting and jumping and nearly every other type of athletic movement, as well as the muscles of the low back to stabilize the torso. Because of the sport-specific character, the squat has an excellent transfer to athletic performance.
All these exercises are closed kinetic chain exercises (exercises where the foot is the base of support). Like athletic movement, the force with these exercises is applied into the ground, which makes them functional.
The back squat is the cornerstone of lower body training. Because the back squat is a basic exercise, proper technique is very important.
The front squat is an intermediate lower body exercise. The front squat targets the quadriceps muscles more and requires more core stabilization, compared to the back squat.
The overhead squat is an advanced exercise that promotes lower body and core strength.
The squat & press is an intermediate exercise to develop total body strength.
The squat & diagonal lift is three dimensional compound exercise to develop total body strength.
The jump squat is an intermediate level exercise to develop lower body power.