About EWU Athletics

DISCLAIMER: These workouts and exercises are for EWU student athletes who have received proper training and briefing ONLY. These techniques and exercises are not for any other use or individuals. EWU takes no responsibility for the safety of unauthorized users of these training procedures.

Video Demonstrations

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1DB Single leg RDL
1KB Front Squat
2-Point DB Row
2DB Single Leg RDL
2KB Front Squat
2KB Rack Walk
3-Point DB Row

A
A-March
A-Skip
Ab Wheel Rollout
Alternating Split Squat Vertical Jump

B
Back Squat
Ball Rollout
Band Discolates
Band Face Pull
Band Pull-apart
Band Pulldown
Band Row
Band Subscap
Barbell Rollout
Barbell Rotation
Barbell Single Leg RDL
Bench Press
Bent Over Row
BKWD Lunge
Bodyweight Squat
Bootstrap Squat
Bounding
Box Jump
Box Jumps (2 to 1)
Box Squat
Broad Jump
BTL Band Pull-apart

C
Can Opener
Chest Supported Row

Chin-up
Chin Up Holds
Clapping Push-up
Clean Grip Hanging Snatch
Clean Shrug Pull
Counter Movement Seated Vertical Jump to Box Jump
Crossover Step-up
Crossover to Sprint

D
DB Alt
DB Batwings
DB BKWD Lunge
DB BKWD Lunge from Deficit
DB Cuban Press
DB Hang Snatch
DB Incline Reverse Fly
DB Protraction
DB RDL

DB RFESS
DB Single Arm Bench Press
DB Singl Arm Military Press
DB Single Arm Push Jerk
DB Split Snatch
DB Split Squat

DB Split Squat from Deficit
DB Step-up
DB Step-up with Knee Drive
DB Swing
Dead Bug
Deadlift
Deep Squat to Overhead Reach
Deep Squat to Rotational Reach
Depth Drop
Depth Drop to Box Jump
Depth Drop to Broad Jump
Depth Drop to Vertical Jump
Double Leg Glute Bridge
Double Response Lateral Hurdle Hop
Double Response Linear Hurdle Hop
Double Response Medial Hurdle Hop
Double Response Pause Split Squat Vertical Jump
Double Response Split Squat Vertical Jump
Doubel Response Vertical Jump
Downward Dog to Cobra
Dragon Flag
Dumbbell Alternate Bench Press
Dumbbell Alternate Incline Press

E
Elevated Split Squat Iso Holds
E-Z Bar Reverse Curls

F
Face Pull
Feet Elevated Inverted Row
Feet-Elevated Push Up (hands on Bosu)
Floor Press
Foot Fire
Frog Squat
Front BKWD Lunge
Front BKWD Lunge from Deficit
Front RFESS
Front Split Squat
Front Split Squat from Deficit
Front Squat

G
Glute Ham Raise

Goblet Squat
Goblet Squat to Pulse
Goblet Squat with Pulse
Good Morning

H

Hands Elevated Push-up
Hands Elevated Barbell Push-up
Hang Clean
Hang Clean to Front Squat
Hang Snatch
Hanging Knee Tucks
Heidens
High Pull
Hip Flexor Stretch
Hip Internal Rotation

I
Incline Press
Incline Row
Inverted Row

K
KB Deadlift
KB Half TGU
KB Rack Walk
KB Suitcase Carry
KB Swing
KB TGU
KB Waiter's Walk
Knee to Chest Bridge
Kneeling Pallof Hold
Kneeling Pallof Press
Kneeling UH Pulldown

L
Lateral Box Jump
Lateral Hurdle Hop (no stick)

Lateral Hurdle Hop (with stick)
Lateral Jump to Box Jump
Lateral Leg Swing
Lateral Step-up
Linear Hurdle Hop with Stick
Linear-Lateral-Linear-Latearl Hurdle Hop
Long Lateral Jump to Box Jump
Lunge Series

M
Med Ball Throwdown
Med Ball Side Throw
Med Ball Kneeling Chest Pass
Med Ball Rebound Throws
Medial Hurdle Hop with Stick
Military Press

N
Naked Half TGU
Neutral Grip Pullups

O
One Arm Face Pull
One Leg Hurdle Hops (lateral)
One Leg Hurdle Hops (medial)
One Leg Hurdle Hops with Bounce
One Leg Inverted Row
Overhead BKWD Lunge
Overhead RFESS
Overhead Shrug
Overhead Split Squat
Overhead Squat
Overhead Walking Lunges

P
Pallof Hold
Pallof Press
Partner Ecc Ham Curl
Partner One Leg Squat (in/out/down)
Partner Split Squat Holds (in/out/down)
Partner Squat (in/out/down)
Plate Pinch
Plate Pinch Farmer's Walk
Plate Pinch Suitcase Carry
Power Curl
Power Step-up
Prayer Stretch
Prone Internal Rotations
Prone Trap Raise
Pull Through
Pull-up
Push Jerk
Push Press
Push to Base
Push-up
Push Up Holds
PVC Goodmorning
PVC Overhead Squat
PVC Single Leg RDL

Q
Quad Response Vertical Jump

R
Rack Pull
RC Raise to Shrug
Reactive Lateral Hurdle Hop
Reactive Linear Hurdle Hop
Reactive Medial Hurdle Hop
Reactive Squat
Reflexive Ankle Jumps
Renegade Row
Reverse Hypers
RDL
RDL to Bent Over Row
RFRESS
Rocking Ankle Mobility

S
SB Hip-up to Leg Curl
Scap External Rotations
Scap Push-up
Seated Cable Row

Seated Int-Ext Rotation
Seated T-Mob Series
Seated Vertical Jump
Seated Vertical Jump to Box
Shoe Half TGU
Shoe TGU
Shoulder Elevated Glute Bridge
Side Bridge and Row
Side Elbow Bridge

Side Elbow Bridge to Hip Drop
Side Elbow Bridge to Rotation
Side-lying External Rotation
Side-lying Sleeper Stretch
Single Arm Band Row
Single Arm Bridging Bench
Single Arm DB Bench
Single Arm DB Overhead Reverse Lunge
Single Arm DB Row - Elbow Out
Single Arm DB Swing
Single Arm KB Swing
Single Leg Elevated Push-up
Single Leg Push-up
Single Leg Glute Bridge
Single-leg Lateral Box Jump
Sleeper Stretch
Snatch Grip Deadlift
Speed Skaters
Split Jerk
Split Squat Series
Split Squat
Split Squat from Deficit
Split Stance Cable Push
Split Stance Cable Row
Split Stance Pause Vertical Jump
Squat Clean
Squat Holds
Step Up Jumps
Step-up
Step-up with Knee Drive
Sumo Deadlift

T
Tissue - ITB
Tissue - Lats
Tissue - Piriformis
Tissue - Quads_TFL
Tissue - Upper Back
Toe Stretch
Towel Ecc
Towel Leg Curl
Towel Saw (feet)
Towel Saw (hands)
Traveling Tuck Jumps
Tuck Jumps (continuous)
Tuck Jumps (with stick)

U
UR Row to Ext Rotation

W
Wall Ankle Mob
Wall RDL Stretch
Whip Snatch
Wide Outs
Wrist Stretch
Wtd Side Elbow to Hip Drop

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