Standard Pushup

1. Lie face down on the floor with hands palm down, fingers pointing straight ahead, and aligned at the nipple line.
2. Place hands slightly wider than shoulder width, and feet should be at hip width with toes on floor.
3. Start position: Extend the elbows and raise the body off the floor.
4. Lower your entire body (legs, hips, trunk, and head) 4-8 inches from the floor.
5. Return to the start position by extending at the elbows and pushing the body up.
6. Remember to keep the head and trunk stabilized in a neutral position by isometrically contracting the abdominal and back muscles. Never fully lock out the elbows at the start position and avoid hyperextension of the low back.

2.V-Up

1. Start position: Lie back onto floor or bench with knees bent and hands extended towards ceiling. Head should be in a neutral position with a space between chin and chest.
2. Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench. Also raise legs up towards ceiling and attempt to touch your hands to your feet.
3. Return to start position.

3. 8 Count Body Builders

1. Start in a standing position and bend your knees and place your hands on the ground
2. Extend your legs back into a push up position.
3. Bring your knees back in towards chest and stand back up.
4. This should be a continuous motion and be fluid.

4.Straight Leg Obliques

1. Starting Position: Lie on your back and raise your legs straight into the air.
2. Rotate your legs keeping them straight to the side and the then return to the starting position. Repeat to the other side.

5.One Leg Box Step Up X (15-20 reps)

1. Stand to the right of the box. Place left foot on top of box.
2. Raise body using the left foot only until leg is extended
3. Lower to start position keeping the foot on top of box. Repeat with other leg according to exercise prescription.

6.Towel Pull Up

7.Single Leg Bound to Box

1. Assume a stance with your feet parallel and shoulder width apart.
2. Explode up using one foot onto the box by pushing off the forward foot. Other leg should be driven up to help clear the box.
3. Land on opposite foot and repeat according to prescribed repetitions.
   

Standing Bent Over Row (barbell)

1. Stand with feet hip width and knees slightly bent.
2. Start position: Bend at hips with back straight. Hold BB shoulder width apart with overhand grip (palms toward body) and let arms straight down (perpendicular to floor).
3. Pull BB up to chest region squeeze shoulder blades together at top of movement.
4. Return to start position. Keep elbows close to body from start to finish.
   Remember to keep back and head straight - hyperextension or flexion may cause injury.

Front Squat to Push Press (barbell)

1. Grasp bar with overhand grip (palms forward) and slightly wider than hip width apart. Step under bar and position bar across anterior part of shoulder. Lift elbows up, pull shoulder blades together, and lift chest up to create a “shelf” for the bar.
2. Start position: Using the legs, remove bar from rack. Stand with feet slighter wider than hip width apart. Back should be straight in a neutral position.
3. Lower body by flexing at the hips and knees. Upper body can flex forward at the hips slightly (~5°) during movement. Be sure to “sit back” so that knees stay over the feet.
4. Once thighs are parallel to floor, explosively return to the upright position and immediately shoulder press the barbell overhead.
5. Return to the starting position and repeat.
   Remember to keep head and back straight in a neutral position - hyperextension or flexion may cause injury. Keep weight over the middle of foot and heel, not the toes.

Bent Knee Barbell Goodmorning

1. Stand with feet shoulder width apart with knees slightly bent (at 20°).
2. Start position: Grasp bar with overhand grip shoulder width apart. Back should be straight in a neutral position.
3. Bending at the hips, lower bar to approximately knee height. Keep knees bent at 20° throughout movement.
4. Return to start position.
5. Remember to keep back straight - movement should occur at the hip. To facilitate this, shift glutes back as if ready to sit down. Knees should not move forward beyond the toes.

Barbell Upright Row

1. Stand with feet shoulder width apart
2. Start position: Grasp barbell with an overhand grip (palms down). Arms should hang down to front with elbows slightly bent.
3. Raise barbell by pulling elbows towards the ceiling and pull barbell to chest level.
4. Return to start position.
5. Remember to keep back and head straight in a neutral position - hyperextension or flexion may cause injury. Keep shoulders stabilized by squeezing shoulder blades together throughout movement.

Tips For Successful HOC Training:

1. Make sure to do HOC workouts on an empty stomach.
2. Have a water bottle at each dumbbell station or close by to stay hydrated.
3. Clear HOC with your doctor before starting. Especially if you have any heart problems or high blood pressure.
4. Make sure to drink a protein/carb drink immediately after each workout to enhance recovery.
5. Get a sports massage once a week or at least twice a month to enhance recovery.
6. Have fun with HOC and come up with your own routines. The possibilities are endless.

Jog for 50 yards

V-Up x 10

1. Start position: Lie back onto floor or bench with knees bent and hands extended towards ceiling. Head should be in a neutral position with a space between chin and chest.
2. Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench. Also raise legs up towards ceiling and attempt to touch your hands to your feet.
3. Return to start position.

Jog for 50 yards

8 Count Body Builders x 10 

1. Start in a standing position and bend your knees and place your hands on the ground.
2. Extend your legs back into a push up position.
3. Bring your knees back in towards chest and stand back up.
4. This should be a continuous motion and be fluid.

Jog for 50 yards

Towel Pull Up x 10

1. Front Squat (barbell)

1. Step under bar and position bar across anterior deltoids. Cross arms across each other so that your hands are touching opposite shoulders. Lift elbows up, pull shoulder blades together, and lift chest up to create a “shelf” for the bar.
2. Start position: Using the legs, remove bar from rack. Stand with feet slighter wider than hip width apart. Back should be straight in a neutral position.
3. Lower body by flexing at the hips and knees. Upper body can flex forward at the hips slightly (~5°) during movement. Be sure to “sit back” so that knees stay over the feet.
4. Once thighs are parallel to floor, return to start position.
5. Remember to keep head and back straight in a neutral position - hyperextension or flexion may cause injury. Keep weight over the middle of foot and heel, not the toes.
6. DO NOT allow knees to go past the big toe or deviate medially or laterally throughout movement. Keep abdominals tight throughout exercise by drawing stomach in toward spine.

2. Incline Dumbbell Bench Press

Lie back onto an incline bench (45° or less) with a DB in each hand. (You may rest each DB on the corresponding thigh.)
Start position: Bring the DB’s to your shoulders. Press the DB’s up directly above the head with palms facing forward.
Lower the DB’s keeping your forearms perpendicular to the floor and your hands aligned approximately at the upper chest level.
Let your upper arms go slightly past parallel to the floor and press the DB’s up to the start position.
To end the exercise, lower the DB’s at your side or on the corresponding thigh.

3. Straight Back - Stiff Leg Deadlift

1. Stand with feet hip width apart with knees slightly bent (at 20°).
2. Start position: Grasp bar with overhand grip hip width apart. Back should be straight in a neutral position.
3. Bending at the hips, lower bar to approximately knee height. Keep knees bent at 20° throughout movement.
4. Return to start position.
5. Remember to keep back straight - movement should occur at the hip. To facilitate this, shift glutes back as if ready to sit down. Knees should not move forward beyond the toes. Keep abdominals tight throughout exercise by drawing stomach in toward spine.

4. Seated Dumbbell Shoulder Press

1. Sit in upright position or stand with feet shoulder width apart and knees slightly bent.
2. Start position: Position DB’s to ear level with an overhand grip (palms facing forward).
3. Press hands up above head keeping wrists over the elbows and arms moving parallel to body at all times.
4. Return to start position.
5. Remember to keep back and head straight in a neutral position - hyperextension or excessive flexion may cause injury.
   

5. Walking Lunge with Dumbbell

1. Start position: Stand with feet hip width apart. Hold a Dumbell in each hand.
2. Step forward 2-3 feet forming a 90° bend at the front hip and knee. DO NOT allow front knee to extend past the big toe - may cause injury.
3. Push body up and move the back foot beside the front foot. Alternate feet and repeat.
4. Remember to keep head and back upright in a neutral position. Shoulders and hips should remain squared at all times.
5. Watch for proper knee alignment - do not let front knee extend past big toe or deviate laterally or medially. Back knee should not come in contact with floor.
   

6. Pullup

1. Position hands wider than shoulder width apart with overhand grip (palms facing forward).
2. Start position: Hang with arms fully extended and elbows facing away from body. Feet may be crossed with knees bent.
3. Pull body up until bar is below chin level.
4. Return to start position.
5. Remember to keep the movement controlled with the body stable to minimize momentum and body sway. If the bar is too high, it is advisable to use a step to ensure proper hand placement as well as safety.
   

7. Cable One Arm Low Row

1. Sit in upright position with knees slightly bent and feet planted on foot rests (if applicable).
2. Start position: Grasp cable with arm fully extended. Back should be straight in a neutral position. Cable should be coming from a low position.
3. Keep elbow close to body and pull cable towards abdominal region. Squeeze shoulder blades together as handle touches abdominal region.
4. Return to start position.
5. Remember to keep back straight throughout entire movement - forward flexion of low back may cause injury.

8. Reverse Lunge w/ DB

1. Start position: Stand with feet hip width apart.
2. Step backward 2-3 feet and lower body forming a 90° bend at the front hip and knee. DO NOT allow front knee to extend past the big toe - may cause injury.
3. Pushing off front foot, return to start position. Continue with same leg or alternate as prescribed.
4. Remember to keep head and back upright in a neutral position. Shoulders and hips should remain squared at all times.
5. Watch for proper knee alignment - do not let front knee extend past big toe or deviate laterally or medially. Back knee should not come in contact with floor.
6. To increase intensity, grasp DB’s in each hand (weight prescribed by trainer).

9. Weighted Russian Twist

1. Roll out onto ball in a supine position. The ball should be on your upper back.
2. Keeping your hips and body parallel to the floor (no sagging of the hips) rotate your shoulders to the right holding a dumbell with your arms extended.
3. Remember to keep your trunk parallel with the floor.
4. Now rotate towards your left and repeat back and forth until the desired number of repetitions is met. The ball should pretty much stay in one place. Keep your body in a straight line and parallel with the floor. No sagging of the hips.

10. Dumbbell Curl (one arm)

1. Stand with feet shoulder width apart and knees slightly bent or sit in upright position.
2. Start position: Grasp DB’s with underhand grip (palms facing forward) and allow arms to hang down at sides. Elbows should be close to sides.
3. Flex at the elbows and curl DB’s one at a time up to approximately shoulder level. Keep elbows close to sides throughout movement. Return to start position.
4. Remember to keep back and head straight in a neutral position throughout movement. Shoulders should be stabilized by squeezing shoulder blades together slightly - only the elbow joint should be moving.

11. Hang Clean

1. Keep torso straight but bent forward at the hips slightly.
2. Explosively raise the bar by extending the hips, knee and ankle in a “jumping action”.
3. Keep your elbows out and shoulders directly above bar as long as possible.
4. Keep the bar close to the body.
5. Once you have extended the lower leg shrug your shoulders and at maximum elevation of the shoulders start pulling with the arms.
6. Keep the elbows high during the pull until the highest point.
7. Rotate elbows around and underneath the bar.
8. Rack the bar across the front of the shoulders.
9. Slightly flex the hips and knees to absorb the weight.
10. This should be a fluid motion where all the steps flow together.

1. Goodmorning to Shoulder Press (barbell)

1. Stand with feet shoulder width apart with knees slightly bent (at 20°).
2. Start position: Grasp bar with overhand grip shoulder width apart and rest on your posterior deltoids. Back should be straight in a neutral position.
3. Bending at the hips, lower bar to approximately knee height. Keep knees bent at 20° throughout movement.
4. Return to start position and press the barbell overhead into a shoulder press position.
5. Remember to keep back straight - movement should occur at the hip. To facilitate this, shift glutes back as if ready to sit down. Knees should not move forward beyond the toes.

2. Hang Clean to Full Squat (barbell)

1. Keep torso straight but bent forward at the hips slightly.
2. Explosively raise the bar by extending the hips, knee and ankle in a “jumping action”.
3. Keep your elbows out and shoulders directly above bar as long as possible.
4. Keep the bar close to the body.
5. Once you have extended the lower leg shrug your shoulders and at maximum elevation of the shoulders start pulling with the arms.
6. Keep the elbows high during the pull until the highest point.
7. Rotate elbows around and underneath the bar.
8. Rack the bar across the front of the shoulders.
9. Slightly flex the hips and knees to absorb the weight.
10. This should be a fluid motion where all the steps flow together.
11. Now go into a full squat maintaining the barbell on your shoulders.
12. Return to the starting position.

3. Walking Lunge with Dumbbell

1. Start position: Stand with feet hip width apart. Hold a Dumbell in each hand.
2. Step forward 2-3 feet forming a 90° bend at the front hip and knee. DO NOT allow front knee to extend past the big toe - may cause injury.
3. Push body up and move the back foot beside the front foot. Alternate feet and repeat.
4. Remember to keep head and back upright in a neutral position. Shoulders and hips should remain squared at all times.
5. Watch for proper knee alignment - do not let front knee extend past big toe or deviate laterally or medially. Back knee should not come in contact with floor.

4. Squat Jump

1. Stand with feet shoulder-width apart, trunk flexed forward slightly with back straight in a neutral position.
2. Arms should be in the “ready” position with elbows flexed at approximately 90°.
3. Lower body where thighs are parallel to ground.
4. Explode vertically and drive arms up.
5. Land on both feet and repeat.
6. Prior to takeoff extend the ankles to their maximum range (full plantar flexion) to ensure proper mechanics.

5. Alternating Split Squat

1. Stand with feet hip width apart. Take left leg and step back approximately 2 feet standing on the ball of back foot.
2. Feet should be positioned at a staggered stance with head and back erect and straight in a neutral position. Place hands on waist.
3. Lower body by bending at right hip and knee until thigh is parallel to floor then immediately explode vertically.
4. Switch feet in the air so that the back foot lands forward and vice versa.
5. Prior to takeoff extend the ankles to their maximum range (full plantar flexion) ensure proper mechanics.

6. One Leg Box Step Up

1. Stand to the right of the box. Place left foot on top of box.
2. Raise body using the left foot only until leg is extended
3. Lower to start position keeping the foot on top of box. Repeat with other leg according to exercise prescription.