MovementAb wheelBag - Pick up bag to shoulder, put down, switch sidesBag - Woodchoppers with bagBag bent-over rowsBag deadliftBag judo throwBag on floor, pick up and charge to slam against wallBag on shoulder squatBag upright rows

Bag on chest, explosively push off bagBag in front, pick up, turn 180 and slam bag on floorBear crawlBurpeeCrunches (elbows to knees)DB, one-arm bent over rowDB, snatchDips progressionKettlebell snatchesFighter sprawlFlutterkicksGlute BridgeHandstand pushup progressionsHandstandsHanging leg raise/tuck with weights Hollow/Arch (it's a pair to be done consecutively)InchwormsJackknifeKettlebell swings Knees to elbowsL-sitLungesLunges, jumping (alternate legs)Lunges, side (weighted)Mountain Climbers - Cross Body Mountain ClimbersPlanche progressions PlankPlank, sidePullup progressionPunching with DBsPushup (plyo)Pushup (pseudo planche)Pushup (uneven)Pushup progression

Bag/haversack on back, lie down front flat, get up and toss bag off back

Reverse LungeRing archer rowsRing rowsRing supportRotational Ankle weight SlamRussian twist Shadow boxingSide cruchesSit-up, punch 1-2SkippingSquat thrust with jumpSquats (Jumping)Squats, BulgarianSquats, DeckSquats, weightedToes to bar / Toes through rings

Wall walks

Windscreen wipers progression (from floor to hanging from bar)Box jumpsThrustersDeadlifts/Roman deadliftsShoulder pressFarmer's walk

Box drillStanding long jumpFrog squat jump

Deadlifts (Plyo)

Lateral Triple JumpTuck Jumps

Side Plank StarSuperman pushup

Kneeling Squat Jump

Total Body Extensionshttp://www.youtube.com/watch?v=ZPuxltIo9Og

Reverse Lunge Knee-Up 

Horizontal Jump to Tuck Jump

Concentric Box Jump

Resisted sprints (with sandbag)Sumo Deadlift High PullCandlestickBag thrusters

Bag front slam, like WWE styleNeck workWoodchoppersMed ball throwStability ball russian twistsHigh knees

Lie down, get up on one side quickly, turn around and face front again

Equipment

Core Ab wheelDynamic BagDynamic BagPull BagDynamic BagDynamic BagDynamic BagLegs BagPull Bag

Dynamic Bag

Push BagDynamic BagDynamic NoneDynamic NoneCore NonePull DumbbellDynamic DumbbellPush Parallel barsDynamic KettlebellDynamic NoneCore NoneCore NonePush NoneStatic NoneCore WeightsCore NoneCore NoneCore NoneDynamic KettlebellCore Pullup barStatic Parallel barsLegs NoneLegs NoneLegs NoneDynamic NoneStatic NoneCore NoneCore NonePull Pullup barDynamic DumbbellPush NonePush NonePush NonePush None

Type (Pull, Push, Core, Legs, Dynamic, Static)

Legs NonePull RingsPull RingsStatic RingsCore WeightsCore NoneDynamic NoneCore NoneCore NoneDynamic Skipping ropeLegs NoneLegs NoneLegs Chair or benchLegs NoneLegs WeightsCore Rings or Pullup bar

Dynamic None

Dynamic None

Core None

Legs Chair or benchPush WeightsDynamic WeightsPush WeightsDynamic WeightsLegs NoneDynamic NoneLegs NoneLegs None

Dynamic Weights

Legs None

Legs None

Core None

Dynamic None

Legs None

Legs None

Dynamic Chair or bench

Dynamic Bag

Dynamic WeightsStatic NoneDynamic Bag

Dynamic None

Dynamic BagDynamic NoneDynamic DumbbellDynamic BagCore DumbbellLegs None

Notes

Like shrugging off someone

Keep back flat, remain bouncy

Stand on the left leg and bend forward at the hips (become a drinking bird) until the right leg and chest are about parallel to the floor (yes, the left hamstrings are supposed to feel the burn!). In one quick movement swing the arms forward, raise the chest and jump up off the floor. Softly land on the left leg again and slowly lower back into the starting position.

This move teaches the body to change directions quickly and powerfully. Stand on the right foot, bend the knee slightly and hop sideways as far as possible, landing on the right foot again. Immediately leap forward to land on the left foot. Finish the move by jumping forward one more time to land on both feet. Sound confusing? It's just ahop, skip and a jump!

Every major body movement originates from the body's core. (Not sure? Try running without flexing the glutes, abs, or lower back!) To get explosive to the core, start in a side plank position with the planted elbow directly beneath the shoulder and both legs stacked. Now, keeping the core muscles tight, raise the top leg as high as possible to form a star position. Return the leg back down and repeat on the same side.

Ready to kick things up a notch? Begin this (seriously) advanced move kneeling on the ground with the legs spread a littler wider than the hips. Draw the arms back and then forcefully swing them forward to generate enough momentum to jump up into a squatting position. Step back down into a kneeling position and repeat.

Start with just 10kg (excluding bars)

WWE Tough Enough drill

Or kettlebell. Go slow.

Or bag. Lie down, hold weight with straight arms upwards, twist from side to side

Here's another power-producing leg exercise that teaches the body to change directions very quickly. Stand with both feet together. Bend the knees slightly and jump as far as possible to one side. Upon landing, immediately perform a tuck jump. That’s one! Repeat in the opposite direction with no pausing between reps.

This is one of the best exercises to build powerful legs and an amazing vertical leaping ability. Grab a seat on a step or bench and set another higher step or box (use something solid!) about a foot in front of the first bench. From a seated position, push through the heels, throw the arms forward and jump up onto the box landing with two feet. Step down, grab a seat and do it again.

Tie bands to sandbag and around body. Get into sprint get ready position and then launch explosively trying to pull the bag and bands as fast and far as possible. Add weight plates to weight it down.

30 seconds work/30 seconds rest (slowly reduce rest time eventually)Every minute on the minuteAs many rounds as possible21-15-96-8 exercises, 30secs work no rest btw exercises, 1 min break each round, aim for more reps each round. Total 5 rounds

6-8 exercises, 30secs work no rest btw exercises, 1 min break each round, aim for more reps each round. Total 5 rounds