Coach Quinn Approved Exercises 

FUNDAMENTAL BASICS

  • Bird Dog

  • Plank

  • BW Squat

  • Bridge

  • Hip Hinge

  • Incline Push-up

  • TRX Row

  • Step up

FUNDAMENTAL ADVANCED

  • Bear Dog

  • Side Plank

  • OH Squat

  • Hip Thrust

  • Dip

  • Pullup

  • 3D Lunge

ATHLETIC BASICS

  • A-March

  • Side Shuffle

  • Side squat

  • Straight leg sweep

  • Bear Crawl

  • Inch worm

  • RV OH Lunge

ATHLETIC ADVANCED

  • A-skip

  • Shuffle Jacks

  • Cossack Side Lunge

  • Russian Kick

  • Bear Walk

  • Side plank walks

  • High Knee Lunge

ATHLETIC ELITE

  • B-Skip

  • Cart Wheels

  • Cossack Squat

  • Bounding Russian Kicks

  • Bear Run

  • Scorpion hop

  • Lunge skip

POWER BASICS - Force Output

  • SSB Squat

  • Trap Bar/ BB Deadlift

  • DB Lunge

  • Bench Press

  • Weighted Chinups

POWER ADVANCED - End ROM Strength

  • Front Squat

  • Romanian Deadlift

  • BB RV Lunge

  • Weighted Dip

  • Weighted Pullups

POWER ELITE - Speed

  • Power Clean

  • Box Jump

  • RV Lunge to High Knee

  • Split Jerk

  • Split Snatch (Landmine)

CONDITIONING BASICS

CONDITIONING ADVANCED
CONDITIONING ELITE

MOBILITY BASICS
MOBILITY ADVANCED
MOBILITY ELITE

PLYOMETRIC BASICS
PLYOMETRIC ADVANCED

PLYOMETRIC ELITE

HYPERTROPHY BASICS

HYPERTROPY ADVANCED

HYPERTROPHY ELITE