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Burgener Warm-Up

- Coach Mike Burgener's Olympic weightlifting warm up
- complete 3 of each element before moving on


- Yea Burpees!

Burpees (w/ knee push up)

- For those that can't do push-ups from the toes.

Chair Sit

- The little sister of the "L" sit.
- Hold this for time with knees tucked in or one leg extended.


- The king of strength exercises. Hamstrings, glutes, back - nothing beats the Deadlift!


- lower so that your shoulders are lower than your elbows

Dumbbell Squat Cleans

- jump and land. Violent! Go for it!

Tuck & Extends

- maintain neutral torso throughout exercise. Move body as little as possible while moving arm and leg

Hip / Back Extensions

- Great exercise for strengthing the posterior chain muscles

Front Lever / Back Lever

- A gymnastic strength skill
- Try it as shown or with both legs out straight.

Front Squats

- Puts your back in a mechanically advantageous position with the load in front of your center of gravity.
- Keep your elbows up high, your back arched and chest up on this one.

Glute / Ham developer Sit up

- I have yet to find an abdominal exercise that puts your abs under more duress, especially when done all the way to the floor.

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