Strength & Conditioning: Movement Competency Continuum
Horizontal Push
Level 1 TRX Chest Press
Level 2 Incline Chest Press
Level 3 Kneeling Press-Up
Level 4 Press-Up
Level 5 Dumbell Floor Press
Level 6 Dumbell Bench Press
Level 7 Barbell Floor Press
Level 8 Barbell Bench Press
Horizontal Pull
Level 1 TRX Row
Level 2 Inverted Row
Level 3 Seated Row (Band/Cable)
Level 4 Renegade Row
Level 5 Dumbell Chest-Supported Row
Level 6 Dumbell Bench Over Row
Level 7 Seal Row
Level 8 Barbell Bent Over Row
Vertical Push
Level 1 Half-Kneeling Single-Arm Overhead Press
Level 2 Back-Supported Overhead Press
Level 3 Seated Dumbell Overhead Press
Level 4 Dumbell Overhead Press
Level 5 Dumbell Push Press
Level 6 Barbell Overhead Press
Level 7 Push Press
Level 8 Jerk
Vertical Pull
Level 1 Overhead Band Pull Apart
Level 2 Upright Row
Level 3 Seated Lat Pulldown (Band/Cable)
Level 4 Grounded Pull-Up
Level 5 Eccentric Pull-Up
Level 6 Assisted Pull-Up
Level 7 Pull-Up
Level 8 Loaded Pull-Up
Squat
Level 1 TRX Squat
Level 2 Bodyweight Squat
Level 3 Goblet Squat
Level 4 Split Squat
Level 5 Lunge
Level 6 Front Squat
Level 7 Back Squat
Level 8 Overhead Squat
Additional Exercises
Reverse Nordic
Pistol Squat
Loaded Pistol Squat
Hinge
Level 1 Kneeling Banded Hinge
Level 2 Glute Bridge
Level 3 Single-Leg Glute Bridge
Level 4 Hip Thrust
Level 5 Dumbell Romanian Deadlift
Level 6 Single-Leg Dumbell Romanian Deadlift
Level 7 Barbell Romanian Deadlift
Level 8 Deadlift
Additional Exercises
Assisted Nordic
Nordic
Razor Curl
Romanian Chair
Core Bracing
Level 1 Front Plank
Level 2 Side Plank
Level 3 Carry
Level 4 Dead Bug
Level 5 Roll Outs
Level 6 Resisted Rotations
Level 7 Bilateral Med-Ball Rotational Throws
Level 8 Unilateral Med-Ball Rotational Throws
Additional Exercises Copenhagen Plank
Copenhagen Hip Adduction Exercises
Creator: Lorcán Mason www.lorcanmason.com
@lorcanmason
Plyometrics
Level 1 Bilateral in Place
Level 2 Unilateral in Place
Level 3 Bilateral for Height
Level 4 Unilateral for Height
Level 5 Bilateral for Distance
Level 6 Unilateral for Distance
Level 7 Bilateral Continuous
Level 8 Unilateral Continuous
Additional Exercises Shock Landings
Shock Rebounds
