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Strength Training

Level 3

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Level 3 - Auxiliary exercises

Swiss ball knee tucks

Swiss ball knee tucks
Weighted bridge
Swiss Ball Hamstring Curl
One leg stability ball bridge
Swiss Ball Reverse Back Extensions
Swiss ball push up
Free to choose auxiliary exercises from level 1 & 2
Front split

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Choose one of the variations

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Don\’t bend knees more than 80-90 degrees. Don\’t lift the trunk while pulling the ball higher than the starting position.

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Hold the position

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Free exercises

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Level 3 - Strength exercises

Squat mobility

Squat mobility
Split Squat Jumps
Reverse Lunge with Lateral Rotation with weights
Back squat
Front squat
Single Leg Reaching Deadlift
Single leg Romanian deadlift
Step ups with lateral raise
Push Press
Bosu Shoulder Press
Band assisted pull ups
Squat jumps
Single leg Romanian deadlift and row
Single leg squat

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Progression to:

Reverse Lunge with Lateral Rotation with weights/medicine ball

Or with dumbbells

Or with dumbbell

Without weight

Or with dumbbell

Elbows in front of the chest (hammer grip)

Or without the band or with a pull-ups machine

variation 2

progression to:

Optional exercise

Single leg Romanian deadlift and row
https://www.youtube.com/watch?v=GdoZIf757JQ

Optional exercise

Progression to

Progression to

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