• warning: Creating default object from empty value in /www/htdocs/w00a80c0/acquia-125/modules/taxonomy/taxonomy.pages.inc on line 34.
  • : Function ereg() is deprecated in /www/htdocs/w00a80c0/acquia-125/includes/file.inc on line 895.
  • : Function ereg() is deprecated in /www/htdocs/w00a80c0/acquia-125/includes/file.inc on line 895.
  • : Function ereg() is deprecated in /www/htdocs/w00a80c0/acquia-125/includes/file.inc on line 895.
  • : Function ereg() is deprecated in /www/htdocs/w00a80c0/acquia-125/includes/file.inc on line 895.
  • : Function ereg() is deprecated in /www/htdocs/w00a80c0/acquia-125/includes/file.inc on line 895.
  • : Function ereg() is deprecated in /www/htdocs/w00a80c0/acquia-125/includes/file.inc on line 895.
  • : Function ereg() is deprecated in /www/htdocs/w00a80c0/acquia-125/includes/file.inc on line 895.
  • : Function ereg() is deprecated in /www/htdocs/w00a80c0/acquia-125/includes/file.inc on line 895.
  • : Function ereg() is deprecated in /www/htdocs/w00a80c0/acquia-125/includes/file.inc on line 895.
  • : Function ereg() is deprecated in /www/htdocs/w00a80c0/acquia-125/includes/file.inc on line 895.
  • : Function ereg() is deprecated in /www/htdocs/w00a80c0/acquia-125/includes/file.inc on line 895.
  • : Function ereg() is deprecated in /www/htdocs/w00a80c0/acquia-125/includes/file.inc on line 895.
  • : Function ereg() is deprecated in /www/htdocs/w00a80c0/acquia-125/includes/file.inc on line 895.
  • : Function ereg() is deprecated in /www/htdocs/w00a80c0/acquia-125/includes/file.inc on line 895.
  • : Function ereg() is deprecated in /www/htdocs/w00a80c0/acquia-125/includes/file.inc on line 895.
  • : Function ereg() is deprecated in /www/htdocs/w00a80c0/acquia-125/includes/file.inc on line 895.
  • : Function ereg() is deprecated in /www/htdocs/w00a80c0/acquia-125/includes/file.inc on line 895.
  • : Function ereg() is deprecated in /www/htdocs/w00a80c0/acquia-125/includes/file.inc on line 895.
  • : Function ereg() is deprecated in /www/htdocs/w00a80c0/acquia-125/includes/file.inc on line 895.
  • : Function ereg() is deprecated in /www/htdocs/w00a80c0/acquia-125/includes/file.inc on line 895.
  • warning: Parameter 6 to emvideo_youtube_video() expected to be a reference, value given in /www/htdocs/w00a80c0/acquia-125/sites/all/modules/emfield/emfield.module on line 566.
  • : Function ereg() is deprecated in /www/htdocs/w00a80c0/acquia-125/includes/file.inc on line 895.
  • : Function ereg() is deprecated in /www/htdocs/w00a80c0/acquia-125/includes/file.inc on line 895.
  • : Function ereg() is deprecated in /www/htdocs/w00a80c0/acquia-125/includes/file.inc on line 895.
  • : Function ereg() is deprecated in /www/htdocs/w00a80c0/acquia-125/includes/file.inc on line 895.
  • : Function ereg() is deprecated in /www/htdocs/w00a80c0/acquia-125/includes/file.inc on line 895.
  • : Function ereg() is deprecated in /www/htdocs/w00a80c0/acquia-125/includes/file.inc on line 895.
  • : Function ereg() is deprecated in /www/htdocs/w00a80c0/acquia-125/includes/file.inc on line 895.
  • : Function ereg() is deprecated in /www/htdocs/w00a80c0/acquia-125/includes/file.inc on line 895.
  • : Function ereg() is deprecated in /www/htdocs/w00a80c0/acquia-125/includes/file.inc on line 895.
  • : Function ereg() is deprecated in /www/htdocs/w00a80c0/acquia-125/includes/file.inc on line 895.
  • : Function ereg() is deprecated in /www/htdocs/w00a80c0/acquia-125/includes/file.inc on line 895.
  • : Function ereg() is deprecated in /www/htdocs/w00a80c0/acquia-125/includes/file.inc on line 895.
  • : Function ereg() is deprecated in /www/htdocs/w00a80c0/acquia-125/includes/file.inc on line 895.
  • : Function ereg() is deprecated in /www/htdocs/w00a80c0/acquia-125/includes/file.inc on line 895.
  • : Function ereg() is deprecated in /www/htdocs/w00a80c0/acquia-125/includes/file.inc on line 895.
  • : Function ereg() is deprecated in /www/htdocs/w00a80c0/acquia-125/includes/file.inc on line 895.
  • : Function ereg() is deprecated in /www/htdocs/w00a80c0/acquia-125/includes/file.inc on line 895.
  • : Function ereg() is deprecated in /www/htdocs/w00a80c0/acquia-125/includes/file.inc on line 895.
  • : Function ereg() is deprecated in /www/htdocs/w00a80c0/acquia-125/includes/file.inc on line 895.
  • : Function ereg() is deprecated in /www/htdocs/w00a80c0/acquia-125/includes/file.inc on line 895.
  • warning: Parameter 6 to emvideo_youtube_video() expected to be a reference, value given in /www/htdocs/w00a80c0/acquia-125/sites/all/modules/emfield/emfield.module on line 566.
  • : preg_replace(): The /e modifier is deprecated, use preg_replace_callback instead in /www/htdocs/w00a80c0/acquia-125/includes/unicode.inc on line 345.
  • : preg_replace(): The /e modifier is deprecated, use preg_replace_callback instead in /www/htdocs/w00a80c0/acquia-125/includes/unicode.inc on line 345.
  • : preg_replace(): The /e modifier is deprecated, use preg_replace_callback instead in /www/htdocs/w00a80c0/acquia-125/includes/unicode.inc on line 345.
  • : preg_replace(): The /e modifier is deprecated, use preg_replace_callback instead in /www/htdocs/w00a80c0/acquia-125/includes/unicode.inc on line 345.
  • : preg_replace(): The /e modifier is deprecated, use preg_replace_callback instead in /www/htdocs/w00a80c0/acquia-125/includes/unicode.inc on line 345.
  • : preg_replace(): The /e modifier is deprecated, use preg_replace_callback instead in /www/htdocs/w00a80c0/acquia-125/includes/unicode.inc on line 345.
  • : preg_replace(): The /e modifier is deprecated, use preg_replace_callback instead in /www/htdocs/w00a80c0/acquia-125/includes/unicode.inc on line 345.
  • : preg_replace(): The /e modifier is deprecated, use preg_replace_callback instead in /www/htdocs/w00a80c0/acquia-125/includes/unicode.inc on line 345.
  • : preg_replace(): The /e modifier is deprecated, use preg_replace_callback instead in /www/htdocs/w00a80c0/acquia-125/includes/unicode.inc on line 345.
  • : preg_replace(): The /e modifier is deprecated, use preg_replace_callback instead in /www/htdocs/w00a80c0/acquia-125/includes/unicode.inc on line 345.
  • : preg_replace(): The /e modifier is deprecated, use preg_replace_callback instead in /www/htdocs/w00a80c0/acquia-125/includes/unicode.inc on line 345.
  • : preg_replace(): The /e modifier is deprecated, use preg_replace_callback instead in /www/htdocs/w00a80c0/acquia-125/includes/unicode.inc on line 345.
  • : preg_replace(): The /e modifier is deprecated, use preg_replace_callback instead in /www/htdocs/w00a80c0/acquia-125/includes/unicode.inc on line 345.
  • : Function ereg() is deprecated in /www/htdocs/w00a80c0/acquia-125/includes/file.inc on line 895.
  • : Function ereg() is deprecated in /www/htdocs/w00a80c0/acquia-125/includes/file.inc on line 895.
  • : Function ereg() is deprecated in /www/htdocs/w00a80c0/acquia-125/includes/file.inc on line 895.
  • : Function ereg() is deprecated in /www/htdocs/w00a80c0/acquia-125/includes/file.inc on line 895.
  • : Function ereg() is deprecated in /www/htdocs/w00a80c0/acquia-125/includes/file.inc on line 895.
  • : Function ereg() is deprecated in /www/htdocs/w00a80c0/acquia-125/includes/file.inc on line 895.
  • : Function ereg() is deprecated in /www/htdocs/w00a80c0/acquia-125/includes/file.inc on line 895.
  • : Function ereg() is deprecated in /www/htdocs/w00a80c0/acquia-125/includes/file.inc on line 895.
  • : Function ereg() is deprecated in /www/htdocs/w00a80c0/acquia-125/includes/file.inc on line 895.
  • : Function ereg() is deprecated in /www/htdocs/w00a80c0/acquia-125/includes/file.inc on line 895.
  • : Function ereg() is deprecated in /www/htdocs/w00a80c0/acquia-125/includes/file.inc on line 895.
  • : Function ereg() is deprecated in /www/htdocs/w00a80c0/acquia-125/includes/file.inc on line 895.
  • : Function ereg() is deprecated in /www/htdocs/w00a80c0/acquia-125/includes/file.inc on line 895.
  • : Function ereg() is deprecated in /www/htdocs/w00a80c0/acquia-125/includes/file.inc on line 895.
  • : Function ereg() is deprecated in /www/htdocs/w00a80c0/acquia-125/includes/file.inc on line 895.
  • : Function ereg() is deprecated in /www/htdocs/w00a80c0/acquia-125/includes/file.inc on line 895.
  • : Function ereg() is deprecated in /www/htdocs/w00a80c0/acquia-125/includes/file.inc on line 895.
  • : Function ereg() is deprecated in /www/htdocs/w00a80c0/acquia-125/includes/file.inc on line 895.
  • : Function ereg() is deprecated in /www/htdocs/w00a80c0/acquia-125/includes/file.inc on line 895.
  • : Function ereg() is deprecated in /www/htdocs/w00a80c0/acquia-125/includes/file.inc on line 895.
  • warning: Parameter 6 to emvideo_youtube_video() expected to be a reference, value given in /www/htdocs/w00a80c0/acquia-125/sites/all/modules/emfield/emfield.module on line 566.
  • : preg_replace(): The /e modifier is deprecated, use preg_replace_callback instead in /www/htdocs/w00a80c0/acquia-125/includes/unicode.inc on line 345.
  • : preg_replace(): The /e modifier is deprecated, use preg_replace_callback instead in /www/htdocs/w00a80c0/acquia-125/includes/unicode.inc on line 345.
  • : preg_replace(): The /e modifier is deprecated, use preg_replace_callback instead in /www/htdocs/w00a80c0/acquia-125/includes/unicode.inc on line 345.
  • : preg_replace(): The /e modifier is deprecated, use preg_replace_callback instead in /www/htdocs/w00a80c0/acquia-125/includes/unicode.inc on line 345.
  • : preg_replace(): The /e modifier is deprecated, use preg_replace_callback instead in /www/htdocs/w00a80c0/acquia-125/includes/unicode.inc on line 345.
  • : preg_replace(): The /e modifier is deprecated, use preg_replace_callback instead in /www/htdocs/w00a80c0/acquia-125/includes/unicode.inc on line 345.
  • : Function ereg() is deprecated in /www/htdocs/w00a80c0/acquia-125/includes/file.inc on line 895.
  • : Function ereg() is deprecated in /www/htdocs/w00a80c0/acquia-125/includes/file.inc on line 895.
  • : Function ereg() is deprecated in /www/htdocs/w00a80c0/acquia-125/includes/file.inc on line 895.
  • : Function ereg() is deprecated in /www/htdocs/w00a80c0/acquia-125/includes/file.inc on line 895.
  • : Function ereg() is deprecated in /www/htdocs/w00a80c0/acquia-125/includes/file.inc on line 895.
  • : Function ereg() is deprecated in /www/htdocs/w00a80c0/acquia-125/includes/file.inc on line 895.
  • : Function ereg() is deprecated in /www/htdocs/w00a80c0/acquia-125/includes/file.inc on line 895.
  • : Function ereg() is deprecated in /www/htdocs/w00a80c0/acquia-125/includes/file.inc on line 895.
  • : Function ereg() is deprecated in /www/htdocs/w00a80c0/acquia-125/includes/file.inc on line 895.
  • : Function ereg() is deprecated in /www/htdocs/w00a80c0/acquia-125/includes/file.inc on line 895.
  • : Function ereg() is deprecated in /www/htdocs/w00a80c0/acquia-125/includes/file.inc on line 895.
  • : Function ereg() is deprecated in /www/htdocs/w00a80c0/acquia-125/includes/file.inc on line 895.
  • : Function ereg() is deprecated in /www/htdocs/w00a80c0/acquia-125/includes/file.inc on line 895.
  • : Function ereg() is deprecated in /www/htdocs/w00a80c0/acquia-125/includes/file.inc on line 895.
  • : Function ereg() is deprecated in /www/htdocs/w00a80c0/acquia-125/includes/file.inc on line 895.
  • : Function ereg() is deprecated in /www/htdocs/w00a80c0/acquia-125/includes/file.inc on line 895.
  • : Function ereg() is deprecated in /www/htdocs/w00a80c0/acquia-125/includes/file.inc on line 895.
  • : Function ereg() is deprecated in /www/htdocs/w00a80c0/acquia-125/includes/file.inc on line 895.
  • : Function ereg() is deprecated in /www/htdocs/w00a80c0/acquia-125/includes/file.inc on line 895.
  • : Function ereg() is deprecated in /www/htdocs/w00a80c0/acquia-125/includes/file.inc on line 895.
  • warning: Parameter 6 to emvideo_youtube_video() expected to be a reference, value given in /www/htdocs/w00a80c0/acquia-125/sites/all/modules/emfield/emfield.module on line 566.
  • : Function ereg() is deprecated in /www/htdocs/w00a80c0/acquia-125/includes/file.inc on line 895.
  • : Function ereg() is deprecated in /www/htdocs/w00a80c0/acquia-125/includes/file.inc on line 895.
  • : Function ereg() is deprecated in /www/htdocs/w00a80c0/acquia-125/includes/file.inc on line 895.
  • : Function ereg() is deprecated in /www/htdocs/w00a80c0/acquia-125/includes/file.inc on line 895.
  • : Function ereg() is deprecated in /www/htdocs/w00a80c0/acquia-125/includes/file.inc on line 895.
  • : Function ereg() is deprecated in /www/htdocs/w00a80c0/acquia-125/includes/file.inc on line 895.
  • : Function ereg() is deprecated in /www/htdocs/w00a80c0/acquia-125/includes/file.inc on line 895.
  • : Function ereg() is deprecated in /www/htdocs/w00a80c0/acquia-125/includes/file.inc on line 895.
  • : Function ereg() is deprecated in /www/htdocs/w00a80c0/acquia-125/includes/file.inc on line 895.
  • : Function ereg() is deprecated in /www/htdocs/w00a80c0/acquia-125/includes/file.inc on line 895.
  • : Function ereg() is deprecated in /www/htdocs/w00a80c0/acquia-125/includes/file.inc on line 895.
  • : Function ereg() is deprecated in /www/htdocs/w00a80c0/acquia-125/includes/file.inc on line 895.
  • : Function ereg() is deprecated in /www/htdocs/w00a80c0/acquia-125/includes/file.inc on line 895.
  • : Function ereg() is deprecated in /www/htdocs/w00a80c0/acquia-125/includes/file.inc on line 895.
  • : Function ereg() is deprecated in /www/htdocs/w00a80c0/acquia-125/includes/file.inc on line 895.
  • : Function ereg() is deprecated in /www/htdocs/w00a80c0/acquia-125/includes/file.inc on line 895.
  • : Function ereg() is deprecated in /www/htdocs/w00a80c0/acquia-125/includes/file.inc on line 895.
  • : Function ereg() is deprecated in /www/htdocs/w00a80c0/acquia-125/includes/file.inc on line 895.
  • : Function ereg() is deprecated in /www/htdocs/w00a80c0/acquia-125/includes/file.inc on line 895.
  • : Function ereg() is deprecated in /www/htdocs/w00a80c0/acquia-125/includes/file.inc on line 895.
  • warning: Parameter 6 to emvideo_youtube_video() expected to be a reference, value given in /www/htdocs/w00a80c0/acquia-125/sites/all/modules/emfield/emfield.module on line 566.
  • : Function ereg() is deprecated in /www/htdocs/w00a80c0/acquia-125/includes/file.inc on line 895.
  • : Function ereg() is deprecated in /www/htdocs/w00a80c0/acquia-125/includes/file.inc on line 895.
  • : Function ereg() is deprecated in /www/htdocs/w00a80c0/acquia-125/includes/file.inc on line 895.
  • : Function ereg() is deprecated in /www/htdocs/w00a80c0/acquia-125/includes/file.inc on line 895.
  • : Function ereg() is deprecated in /www/htdocs/w00a80c0/acquia-125/includes/file.inc on line 895.
  • : Function ereg() is deprecated in /www/htdocs/w00a80c0/acquia-125/includes/file.inc on line 895.
  • : Function ereg() is deprecated in /www/htdocs/w00a80c0/acquia-125/includes/file.inc on line 895.
  • : Function ereg() is deprecated in /www/htdocs/w00a80c0/acquia-125/includes/file.inc on line 895.
  • : Function ereg() is deprecated in /www/htdocs/w00a80c0/acquia-125/includes/file.inc on line 895.
  • : Function ereg() is deprecated in /www/htdocs/w00a80c0/acquia-125/includes/file.inc on line 895.
  • : Function ereg() is deprecated in /www/htdocs/w00a80c0/acquia-125/includes/file.inc on line 895.
  • : Function ereg() is deprecated in /www/htdocs/w00a80c0/acquia-125/includes/file.inc on line 895.
  • : Function ereg() is deprecated in /www/htdocs/w00a80c0/acquia-125/includes/file.inc on line 895.
  • : Function ereg() is deprecated in /www/htdocs/w00a80c0/acquia-125/includes/file.inc on line 895.
  • : Function ereg() is deprecated in /www/htdocs/w00a80c0/acquia-125/includes/file.inc on line 895.
  • : Function ereg() is deprecated in /www/htdocs/w00a80c0/acquia-125/includes/file.inc on line 895.
  • : Function ereg() is deprecated in /www/htdocs/w00a80c0/acquia-125/includes/file.inc on line 895.
  • : Function ereg() is deprecated in /www/htdocs/w00a80c0/acquia-125/includes/file.inc on line 895.
  • : Function ereg() is deprecated in /www/htdocs/w00a80c0/acquia-125/includes/file.inc on line 895.
  • : Function ereg() is deprecated in /www/htdocs/w00a80c0/acquia-125/includes/file.inc on line 895.
  • warning: Parameter 6 to emvideo_youtube_video() expected to be a reference, value given in /www/htdocs/w00a80c0/acquia-125/sites/all/modules/emfield/emfield.module on line 566.
  • : preg_replace(): The /e modifier is deprecated, use preg_replace_callback instead in /www/htdocs/w00a80c0/acquia-125/includes/unicode.inc on line 345.
  • : preg_replace(): The /e modifier is deprecated, use preg_replace_callback instead in /www/htdocs/w00a80c0/acquia-125/includes/unicode.inc on line 345.
  • : preg_replace(): The /e modifier is deprecated, use preg_replace_callback instead in /www/htdocs/w00a80c0/acquia-125/includes/unicode.inc on line 345.
  • : preg_replace(): The /e modifier is deprecated, use preg_replace_callback instead in /www/htdocs/w00a80c0/acquia-125/includes/unicode.inc on line 345.
  • : preg_replace(): The /e modifier is deprecated, use preg_replace_callback instead in /www/htdocs/w00a80c0/acquia-125/includes/unicode.inc on line 345.
  • : preg_replace(): The /e modifier is deprecated, use preg_replace_callback instead in /www/htdocs/w00a80c0/acquia-125/includes/unicode.inc on line 345.
  • : preg_replace(): The /e modifier is deprecated, use preg_replace_callback instead in /www/htdocs/w00a80c0/acquia-125/includes/unicode.inc on line 345.
  • : preg_replace(): The /e modifier is deprecated, use preg_replace_callback instead in /www/htdocs/w00a80c0/acquia-125/includes/unicode.inc on line 345.
  • : Function ereg() is deprecated in /www/htdocs/w00a80c0/acquia-125/includes/file.inc on line 895.
  • : Function ereg() is deprecated in /www/htdocs/w00a80c0/acquia-125/includes/file.inc on line 895.
  • : Function ereg() is deprecated in /www/htdocs/w00a80c0/acquia-125/includes/file.inc on line 895.
  • : Function ereg() is deprecated in /www/htdocs/w00a80c0/acquia-125/includes/file.inc on line 895.
  • : Function ereg() is deprecated in /www/htdocs/w00a80c0/acquia-125/includes/file.inc on line 895.
  • : Function ereg() is deprecated in /www/htdocs/w00a80c0/acquia-125/includes/file.inc on line 895.
  • : Function ereg() is deprecated in /www/htdocs/w00a80c0/acquia-125/includes/file.inc on line 895.
  • : Function ereg() is deprecated in /www/htdocs/w00a80c0/acquia-125/includes/file.inc on line 895.
  • : Function ereg() is deprecated in /www/htdocs/w00a80c0/acquia-125/includes/file.inc on line 895.
  • : Function ereg() is deprecated in /www/htdocs/w00a80c0/acquia-125/includes/file.inc on line 895.
  • : Function ereg() is deprecated in /www/htdocs/w00a80c0/acquia-125/includes/file.inc on line 895.
  • : Function ereg() is deprecated in /www/htdocs/w00a80c0/acquia-125/includes/file.inc on line 895.
  • : Function ereg() is deprecated in /www/htdocs/w00a80c0/acquia-125/includes/file.inc on line 895.
  • : Function ereg() is deprecated in /www/htdocs/w00a80c0/acquia-125/includes/file.inc on line 895.
  • : Function ereg() is deprecated in /www/htdocs/w00a80c0/acquia-125/includes/file.inc on line 895.
  • : Function ereg() is deprecated in /www/htdocs/w00a80c0/acquia-125/includes/file.inc on line 895.
  • : Function ereg() is deprecated in /www/htdocs/w00a80c0/acquia-125/includes/file.inc on line 895.
  • : Function ereg() is deprecated in /www/htdocs/w00a80c0/acquia-125/includes/file.inc on line 895.
  • : Function ereg() is deprecated in /www/htdocs/w00a80c0/acquia-125/includes/file.inc on line 895.
  • : Function ereg() is deprecated in /www/htdocs/w00a80c0/acquia-125/includes/file.inc on line 895.
  • warning: Parameter 6 to emvideo_youtube_video() expected to be a reference, value given in /www/htdocs/w00a80c0/acquia-125/sites/all/modules/emfield/emfield.module on line 566.
  • strict warning: Non-static method view::load() should not be called statically in /www/htdocs/w00a80c0/acquia-125/modules/acquia/views/views.module on line 838.
  • strict warning: Declaration of views_plugin_display::options_validate() should be compatible with views_plugin::options_validate(&$form, &$form_state) in /www/htdocs/w00a80c0/acquia-125/modules/acquia/views/plugins/views_plugin_display.inc on line 1707.
  • strict warning: Declaration of views_plugin_display_block::options_submit() should be compatible with views_plugin_display::options_submit(&$form, &$form_state) in /www/htdocs/w00a80c0/acquia-125/modules/acquia/views/plugins/views_plugin_display_block.inc on line 184.
  • strict warning: Declaration of views_handler_field_broken::ui_name() should be compatible with views_handler::ui_name($short = false) in /www/htdocs/w00a80c0/acquia-125/modules/acquia/views/handlers/views_handler_field.inc on line 590.
  • strict warning: Declaration of views_handler_argument::init() should be compatible with views_handler::init(&$view, $options) in /www/htdocs/w00a80c0/acquia-125/modules/acquia/views/handlers/views_handler_argument.inc on line 735.
  • strict warning: Declaration of views_handler_argument_broken::ui_name() should be compatible with views_handler::ui_name($short = false) in /www/htdocs/w00a80c0/acquia-125/modules/acquia/views/handlers/views_handler_argument.inc on line 760.

Hybrid Exercise

Lunge to Press

Body Position: 
From a standing military press position step into a lunge by dropping quickly underneath the barbell and simultaneously pressing the barbell upwards.  The lunge position is reached until both knees are flexed at 90˚.  Keep head straight looking forward, chest pushed out so that the back remains flat Pre-Requisite Exercises Lunge Military Press    Targeted Muscles Quads Hamstrings Deltoids Triceps Trapezius Levator Scapulae Latissimus Dorsi   Stance & Grip Neutral stance, feed are parallel and shoulder-width apart Use a hand-over grip (palms facing down), just outside the legs   RECOMMENDED LINKS http://www.fit-2-hit.com - Blog on Athletic Conditioning & Health http://www.conditioning-coach.com  - Tennis & Conditioning Coach  
Positions: 
From a standing military press position step into a lunge;drop quickly under bar
The lunge position is reached until both knees are flexed at 90˚.

Lateral Squat to Press

Body Position: 
From a rack, place barbell so that barbell is centered and lying on top of the chest while hands grip the bar just outside the shoulders, elbows facing forward horizontally to stabilize Keep back straight by keeping the head up, pushing chest out and shoulder blades back From neutral stance position with feed close together use the right leg to step shoulder-wide distance sideways Bend knees to 90˚, lean buttocks back and maintain knees inside the shoulders (Knees should point same direction as feet throughout movement)  Keep the weight on the heels and push gradually vertical through the heels by extending knees and hips until knees are bend at approximately 150˚ and then explosively extends the hips forward and press the barbell upwards until elbows are fully extended Push head through the arms. Repeat to the other side Pre-Requisite Exercises Lateral Squat Military Press   Targeted Muscles Quadriceps Hamstrings Gluteus Abductors Adductors Deltoids Latissimus Dorsi Trapezius Triceps   Stance & Grip Neutral Stance (close together)   Hand-Over (rotate until palms face upwards) RECOMMENDED LINKS http://www.fit-2-hit.com - Blog on Athletic Conditioning & Health http://www.conditioning-coach.com  - Tennis & Conditioning Coach  
Positions: 
Use the right leg to step shoulder-wide distance sideways.
Push gradually vertical through heels then explosively extends the hips forward
Press the barbell upwards until elbows are fully extended.

Split-Stance Jump Press

Body Position: 
From a front squat position step into a lunge – eccentric phase is slow (strength component)  Then we step out of the lunge by jumping forcefully upwards to create momentum and press the bar over the head, landing in neutral stance - concentric phase is fast (power component) Step into a lunge with the other leg and do the same Pre-Requisite Exercises Lunge Military Press   Targeted Muscles Quadriceps  Hamstrings   Deltoids   Triceps   Trapezius   Levator Scapulae   Latissimus Dorsi   Stance & Grip Neutral stance, feet are parallel and shoulder-width apart Over-hand grip; arms are outside shoulders, grabbing the bar, palms facing down RECOMMENDED LINKS http://www.fit-2-hit.com - Blog on Athletic Conditioning & Health http://www.conditioning-coach.com  - Tennis & Conditioning Coach  
Positions: 
From a front squat position step into a lunge
Step out of the lunge by jumping forcefully upwards; press bar over the head

Jump Pull Ups

Body Position: 
Start by standing under the pull-up rack, then jump upwards (power) towards the pull-up bar, perform the pull-up (strength) and return in a controlled (slow) fashion to the initial starting position Can only be performed correctly with great upper-body (trunk) stability capability Video below shows regular pull up For jump pull up, jump toward handle bar, perform pull up, drop down to the floor and jump up again Pre-Requisite Exercises Back Squat Pull-Up   Targeted Muscles Deltoids Trapezius Triceps, Rhomboids Latissimus Dorsi Calves Pectoralis Major   Stance & Grip Neutral Stance   Hand-over grip (palms facing forward) RECOMMENDED LINKS http://www.fit-2-hit.com - Blog on Athletic Conditioning & Health http://www.conditioning-coach.com  - Tennis & Conditioning Coach  
Positions: 
Jump upwards towards the pull-up bar
Return in a controlled (slow) fashion to the initial starting position.

Single Arm Snatch to Overhead Squat

Body Position: 
Bend knees to 90˚, lean back and flex hips until upper body is horizontal to the ground Hold dumbbell in right hand and place it between legs with elbow fully extended Keep back straight by keeping the head up, pushing chest out and shoulder blades up Now, keep weight on the heels, push vertical through the heels by explosively extending hips forward, shrug the shoulder and pull dumbbell upwards close to the body While dumbbell catapults upwards, drop body and press dumbbell upwards by extending the elbow and flipping over the wrist so that palm faces up and stand up straight In standing position, with dumbbell behind the head, bend knees to 90˚ and then come up again by pushing the hips forward until standing in erect position Pre-Requisite Exercises Overhead Squat Upright Row Jump-Shrug   Targeted Muscles Quadriceps  Hamstrings Calves Glutes Levator Scapulae Trapezius Deltoids Latissimus Dorsi   Stance & Grip Neutral stance, feet are parallel and shoulder-width apart   Hand-over grip (palms facing backward) RECOMMENDED LINKS http://www.fit-2-hit.com - Blog on Athletic Conditioning & Health http://www.conditioning-coach.com  - Tennis & Conditioning Coach  
Positions: 
Sit in Squat position, place DB between legs with elbow fully extended
Shrug the shoulder and pull dumbbell upwards close to the body
While dumbbell catapults upwards, drop body and press dumbbell upwards
Come up again by pushing the hips forward until standing in erect position.

Hang Clean to Press

Body Position: 
Bend knees and hips so barbell touches mid-thigh Keep shoulders over the bar with the back straight  Jump upwards and shrug the shoulders towards the ears. The barbell moves upward, close to the chest, with the elbows laterally raised shoulder-height Once barbell reaches chest, the elbows jump underneath the bar to 90 ˚ facing forward, catching barbell on top of the chest This phase is explosive. In standing position with barbell lying on the chest and lower elbows close to the body, push bar upwards and extend arms over the head This phase is slower. Slowly return to starting position and repeat Pre-Requisite Exercises Military Press Push-Press Hang Clean   Targeted Muscles Quadriceps Hamstrings Glutes Pectoralis Major Deltoids Trapezius Latissimus Dorsi Triceps Biceps   Stance & Grip Neutral stance, feet are parallel and shoulder-width apart Hand-over grip (palms facing backward)   RECOMMENDED LINKS http://www.fit-2-hit.com - Blog on Athletic Conditioning & Health http://www.conditioning-coach.com  - Tennis & Conditioning Coach  
Positions: 
Bend knees and hips so barbell touches mid-thigh.
Catch barbell on top of the chest, elbows are at 90˚ facing forward
In standing position , lower elbows close to the body
Push bar upwards and extend arms over the head

Bar Step-Backs to Press

Body Position: 
From a front squat position step into a reverse lunge Then step out of the lunge by jumping forcefully upwards to create momentum and pressing the bar over the head, landing in neutral stance - concentric phase is fast (power component) Then step into a reverse lunge with the other leg and do the same Pre-Requisiste Exercises  Military Press Lunge Front Squat  Targeted Muscles Quadriceps Hamstrings Pectoralis Major Biceps Triceps Glutes   Stance & Grip Neutral stance, feet are parallel and shoulder-width apart Over-hand grip; arms are outside shoulders, grabbing the bar, palms facing up RECOMMENDED LINKS http://www.fit-2-hit.com - Blog on Athletic Conditioning & Health http://www.conditioning-coach.com  - Tennis & Conditioning Coach  
Positions: 
From a front squat position step into a reverse lunge.
Lunge Position
Jump forcefully upwards, pressing the bar over the head

Power Roll-Ups

Body Position: 
Individual lies on the ground face up so that upper-body is lying flat on the ground, the knees are flexed, the feet are parallel and as close to the buttocks as possible and arms are extended straight behind the head In a forceful motion individual rolls the upper-body towards the knees and tries to stand up into erect position by pushing through the heels To increase the degree of difficulty, individual performs the exercise while holding a medicine ball Targeted Muscles Trunk Glutes Hamstrings Abdominals   RECOMMENDED LINKS http://www.fit-2-hit.com - Blog on Athletic Conditioning & Health http://www.conditioning-coach.com  - Tennis & Conditioning Coach   
Positions: 
Lie on the ground face up , knees are flexed and close to the buttocks
Roll the upper-body towards the knees, try standing up into erect position

Split-Stance Jump Press

Body Position: 
From a front squat position step into a lunge – eccentric phase is slow (strength component) Then step out of the lunge by jumping forcefully upwards to create momentum and press the bar over the head, landing in neutral stance - concentric phase is fast (power component) Then we step into a lunge with the other leg and do the same Pre-Requisite Exercises Front Squat Lunge Push Press   Targeted Muscles Quads Hamstrings Deltoids Triceps Trapezius Levator Scapulae Latissimus Dorsi   Stance & Grip Neutral stance, feet are parallel and shoulder-width apart Over-hand grip; arms are outside shoulders, grabbing the bar, palms facing down  RECOMMENDED LINKS http://www.fit-2-hit.com - Blog on Athletic Conditioning & Health http://www.conditioning-coach.com  - Tennis & Conditioning Coach  
Positions: 
From a front squat position step into a lunge
Lunge Position
Then step out of the lunge by jumping forcefully upwards

Front Squat to Press

Body Position: 
From a rack, place barbell so that barbell is centered and lying on top of the chest while hands grip the bar outside the shoulders, elbows facing forward horizontally to stabilize Bend knees to 90˚, lean butt back, and maintain knees inside the shoulders (Knees should point same direction as feet throughout movement) Keep back straight by keeping the head up, pushing chest out and shoulder blades up Now, keep the weight on the heels and push forcefully vertical through the heels by extending knees and hips rapidly. This will create momentum and accelerate the weight upwards While the weight is moving upwards, vigorously press the weight over your head by extending the elbows so that the body is in erect position with the arms fully extended over the head Pre-Requisite Exercises Front Squat Upright Row Military Press   Targeted Muscles Quads Hamstrings Glutes Deltoids Trapezius Triceps Latissimus Dorsi Levator Scapulae   Stance & Grip Neutral stance, feet are parallel and shoulder-width apart Over-hand grip; arms are outside shoulders, grabbing the bar, palms facing down RECOMMENDED LINKS http://www.fit-2-hit.com - Blog on Athletic Conditioning & Health http://www.conditioning-coach.com  - Tennis & Conditioning Coach  
Positions: 
Front Squat_Starting Position
Front Squat_Ending Position
Military Press_Ending Position
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