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Level 0 - Mobility
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PDF - Level 0 Training Schedule
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PRACTICE 0A - Upper Body Mobility (38 min) (38:44)
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PRACTICE 0B - Squat Mobility (34 min) (34:46)
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PRACTICE 0C - Hip Hinge & Get Up Mobility (45 min) (45:19)
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PRACTICE 0D - Full Body Mobility (30 min) (29:20)
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Cat Cow (1:16)
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Quadruped Thread the Needle Thoracic Rotations (0:48)
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Glute Bridge (3:11)
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Elbow to Foot Lunge (World's Greatest Stretch) (4:40)
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Internal / External Hip Rotations and Shin Box (2:13)
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Knee Stance Flow (3:14)
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Ground to Standing (3:00)
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DeadBug (7:53)
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Dowel Dislocates (2:17)
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Dowel Good Morning (1:10)
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Kettlebell Halo (0:54)
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Prying Goblet Squat (3:18)
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Passive to Active Prying Goblet Squat (1:53)
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Arm Bar Progression (7:35)
Level 1 - Hinge + Basic Grinds
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PDF - Level 1 Training Schedule
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PRACTICE 1A - Hinge, Floor Press, Squat, Row (34:45)
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PRACTICE 1B - Hinge, BU Press, SS, Pullover (40:20)
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PRACTICE 1C - Complex (30:03)
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LESSON: Upper Body Pulling - Row and Pullover (5:27)
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Air Squat (4:59)
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Row (4:50)
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Single Leg Glute Bridge (1:08)
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RKC Plank (1:18)
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Floor Press (5:14)
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Single-Leg Dowel Good Morning (2:02)
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Side Plank (1:17)
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Bottoms-Up Hold / Press (1:11)
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Split Squat (8:25)
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Pullover (2:12)
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Good Morning (4:48)
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Slingshot to High 5 (aka Back Pass to High 5) (3:33)
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Pull-up & Assisted Pull-up (5:11)
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Inverted Ring Row (5:03)
Level 2 - Deadlift & Overhead Press
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PDF - Level 2 Training Schedule
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Practice 2A - Deadlift, TS Press, Squat, Row (42:58)
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Practice 2B - OA Deadlift (47:21)
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Practice 2C - Complex (29:52)
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LESSON: Using Lats in Deadlift (5:35)
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Limited ROM Deadlift (2:07)
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One Arm Limited ROM Deadlift (2:07)
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Deadlift (2:27)
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Rack Position Drill (1:17)
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Tall Sit Press (3:21)
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Tall Kneeling Military Press (7:47)
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Reverse Lunge (3:31)
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Racked Squat (4:07)
Level 3 - Basic Power Lifts
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PDF - Level 3 Training Schedule
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Practice 3A - Dead Clean, Military Press (47:41)
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Practice 3B - Circuit (45:04)
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Practice 3C - Complex (32:25)
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LESSON: Re-Grip in Kettlebell Clean (13:26)
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LESSON: Dead Clean Slow Start then Accelerate (5:19)
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LESSON: Stop banging your forearms (16:11)
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Military Press (1:27)
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Push Press (1:27)
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Dead Clean (2:16)
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Staggered Stance Squat (6:13)
Level 4 - Complex Power Lifts
What's Next?
Mobility and Stretches
