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Strength Training

Level 2

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Level 2 -1 - Auxiliary exercises

Monster Walk

Monster Walk
Swiss ball plank hold
One arm plank
Straight arm plank
V-ups
Bridge Unilateral
Supine Plank
Swiss Ball Hamstring Curl
Push Ups
Straight arm side plank
Hip external / internal rotation mobility
Front split

With Harder resistance bands

$\"Swiss$

$\"How$

$\"Elbow$

Variation 2

https://www.youtube.com/watch?v=dwscEMawv2Y

Or

$\"Ditch$

$\"\"$

Or

$\"Reverse$

Don\’t bend knees more than 90-80 degrees. Don\’t lift your trunk higher than starting position while pulling the ball. Don\’t do like the 2nd photo (the girl in grey / black)

$\"\"$

$\"Swiss$

Choose from the variations

$\"\"$

For each side, 3 times and each time 5-10sec

$\"\"$ $\"\"$ $\"\"$ $\"\"$ $\"\"$ $\"\"$ $\"\"$

Level 2 -1 - Strength exercises

Squat mobility

Squat mobility
Med Ball Slams
Med ball Diagonal Toss
Barbbell side lunge
Reverse Lunge with Lateral Rotation
Box step ups
Box squat Goblet squat
Back squat
Squat with resistance bands
Front squat
Hamstring curl
Leg press with narrow foot stance
Good morning
Shoulder press standing
Dumbbell Lateral Raise
Dumbbell Push-Press shoulder
One arm reverse fly
Dumbbell Row
Lat Pulldown
Bent Over Row
Chest press
Leg extension machine

$\"\"$

Or with dumbbell

Or without weight

Or with dumbbell

$\"How$

With light weight or empty barbell

Or with dumbbells

Or with band – variation 1

Or with band – variation 2

with hands behind head – no wights

Or with band

Or with band

or standing

or with band

Or with band

https://www.youtube.com/watch?v=VKFeB7ST830

Or with dumbbells

or with band

Or at home

Skip if you don\’t have access to gym

Level 2 -2 - Auxiliary exercises

Monster Walk

Monster Walk
Swiss ball roll out
Crunches
Unilateral bridge on step
Supine plank with leg raise
Reverse Back Extensions - Swiss Ball
One leg push up
Push up stability ball (legs on ball)
Push up to rotation
Hip external / internal rotation mobility
Front split

With Harder resistance bands

$\"\"$

Variation 2

$\"\"$

Variation 2

Hamstring Bridge on step

$\"\"$

$\"\"$

$\"\"$

For each side, 3 times and each time 5-10sec

$\"\"$ $\"\"$ $\"\"$ $\"\"$ $\"\"$ $\"\"$ $\"\"$

Level 2 -2 - Strength exercises

Squat mobility

Squat mobility
Reverse lunge with weights
Split Squat Jumps - one side
Overhead squat
Hamstring curl
Leg press with wide foot stance
Good morning
Shoulder press hammer grip
Bicep curl to shoulder press
Dumbbell front + lateral raises
Pull ups
Dumbbell Row
Palms facing up bend over barbell row
Chest press
Leg extension machine

$\"\"$

$\"\"$ $\"\"$

With a short pause between each jump

With an empty barbell or lightweight. If you have problem with the overhead squat technique, practice it with a stick or a towel

Or with band – variation 1

Or with band – variation 2

https://www.youtube.com/watch?v=cul3k7z1BDk

Or sumo squat with/ or without weight

https://www.youtube.com/watch?v=hxMHSb09mNk

With lightweight or empty barbell

If you have problem with the technique, do with hands behind head – no wights

Or shoulder press with band

Or similar movement with band

With machine

Or with bar

or standing

or with band

Palms facing up during this exercise

Or with dumbbells

or with band

Or at home

Skip if you don\’t have access to gym

Level 2 -3 Strength and Auxiliary exercises

Free to choose any exercise from level 1 & 2

Free to choose any exercise from level 1 & 2
The deadlift
Kettlebell Romanian Deadlift
Single leg Romanian deadlift technique
Romanian deadlift staggered stance (1 foot forward and 1 foot back)

Choose exercises from level 1 and level 2

Learn the technique

With lightweight or without weight – learn the technique and stability

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