Training Components and Exercise Circuits (page 1) [Link].

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Warmup Preparatory Routines Static Flexibility Routines

Mobility Jog Circuit Capella Rigel

Weave Hansen’s Back Series (L-R) Chest Hang

Backwards Run Spinal Roll Deep Squat
Side Shuffle Right Hands Behind Back Lateral Squat (L-R)
Side Shuffle Left Elbow/Obliques (L-R) Spinal Roll-Push
Arm Circles Calf Stretch (Straight/Flexed, L-R) Spinal Roll-Pull (switch)
Arms Across Split Stretch (L-R) Butterfly
Skip Lunges Heel Sit Seated Arm Pull (switch)
Crossover Run Seated Straddle (M-L-R) Quadriceps Stretch
Butterfly Quadriceps Lift (L-R)
Figure 4/Pretzel (L-R) Shoulder Lift (switch)
Dynamic Flexibility Routines

Sirius Vega Arcturus Thrower’s Series

Eagles (Back/Front) Eagles (Back/Front) Lead/Trail Leg Lifts Tube Over

Splits/Scissors w/ Rollover Leg Swings (Sagittal/Frontal, L-R) Bicycle/ Backward Bicycle w/ Rollover Tube Under
Single Knee Tucks Hurdle Trail Leg Circles (L-R) Roll/Rollback Tube Side
Hip Circles (CW-CCW) Double Knee Tucks Tube Across
Double Arm Circles (CW-CCW) Single Arm Circles (CW-CCW, L-R) Weighted Trunk Twists
Leg Swings (Sagittal/Frontal, L-R) Hurdle Trail Leg Circles (L-R) Weighted Bentover Swings
Donkey Kicks/Leg Whips/Trail Leg Lifts (L-R) Hurdle Seat Exchange Weighted Arm Circles (CW-CCW)
Lunge Exchange (Straight/Side) Weighted Wrist Twists

Sprint Development Drill Series

Cygnus Pegasus Aquila Draco Hurdle Skill

A Skips Highknees Side A Skips (L-R) A Skips A Skips

B Skips Buttkicks Backwards Skips Straight Leg Bounds B Skips (L-R)
Backward Skips Crossovers (L-R) B Skips B Skips C Skips (L-R)
Backward Runs A2’s Carioca (L-R) Side Shuffle (L-R) Skipovers (L-R Lead)
Side Shuffle (L-R) AC’s

Hurdle Mobility Circuits

Dynamic Static

Sidekicks (L-R) Alternate Walkovers

Dynamic Alternate Walkovers Walkovers (L-R Lead)
Skipovers (L-R Lead) Over & Back (L-R Lead)
Single Leg Skipovers Over & Under (L-R Lead)
Single Leg Static/Dynamic Skipovers Alternate Static/Dynamic Walkovers

General Strength Circuits Cancer Pillar

Prone Elbowstand Leg Lifts (L-R) V-Sits

Taurus Leo
Supine Elbowstand Leg Lifts (L-R)Prone Back Hypers
Handstand Leg Lifts (L-R) Side Ups (L-R)
Pushups Single Leg Squat (L-R)
Supine Handstand Leg Lifts (L-R) Leg Toss/Toe Touch/Hip Lifts
Prisoner Squats Stationary Lunges (L-R)
Side Elbowstand Top Leg Lifts (L-R) Crunches
V-Sits Lunge Jumps (L-R)
Side Handstand Top Leg Lifts (L-R) Side Lifts
Back Hypers Incline Pushups
Side Elbowstand Bottom Leg Lifts (L-R) Back Hypers w/Twist
Pushups w/Clap Dips
Side Handstand Bottom Leg Lifts (L-R) Crunches w/Twist L-Overs
Rocket Jumps Decline Pushups
Supine Elbowstand Hip Arch Russian Cossacks (L-R)
Dips Lateral Squats
Supine Shoulder Bridge Hip Arch Wrestler’s Bridge
Cossack Extensions Prisoner Squats
Low Reach Crunches Pelvic Tilt Isometric
L-Overs Rocket Jumps
Low Reach Crunches w/Twist Pelvic Tilt Bicycle
Wrestler’s Bridge Kneeling Good Mornings
Pelvic Tilt Crunches
Swimming Yogis (Front/Back)
Burpees Alternate Pelvic Tilt Heel Slides Aquarius
V-Sits
L-Overs Forward Leg Lift (L-R) Scorpius
Gemini Crunches Forward Leg Lift/Flex (L-R)
Squat Lunge Walks Forward Leg Lift/Circle (L-R) Forward Squat Walk
Russian Cossacks (L-R) Backward Squat Walk
Single Leg Toe Raises (L-R)
Bridge/Knee Extension (L-R) Lateral Squat Walk (L-R)
Squat Toe Raises
Reverse Leg Lift/Flex (L-R) Pushup Walk
Side Foot Toe Raises (L-R)
Closed Everted Toe Squats Half Hypers (L-R)
Toe Lunge Walk (L-R) Lunge Twist/Good Morning (L-R)
Half Crunches (L-R)
Crunches
Alternate Pelvic Tilt Heel Slides
 Training Components and Exercise Circuits (page 2) [Link]

Multijump Circuits
Mars Jupiter Ancillary Depth Jumps Uranus
Mercury Venus
Tuck Jumps Box-SLJ Box Rebounds RRR
Ankle Bounces Line Hops Ski Jumps Box-Hurdle Lateral Box Rebounds LLL
Side Straddled Hops Buttkick Jumps Single Leg Lateral Turns Box-Box-SLJ Twisting Box Rebounds RRLL
Front Straddled Hops 180’s Straddle Jumps Box-Box-Hurdle Single Leg Box Rebounds LLRR
Crossover Hops Rocket Jumps Single Leg Medial Turns RLRL
Diagonal Hops Speed Skaters Lane Hops LRLR
Bunny Hops Wideouts Single Leg Squat Jumps Bounding Series B
Zig-Zag Bunny Hops Squat Freeze Jumps Lunge Jumps
Stepup Jumps Straight Leg Bounds
Bounding Series A Hurdle Hop Exercises
Pluto LRLR…
Saturn Neptune RRLL…
RRR… Hurdle Hops
LLL…
LLL… Bounding Series T Step-Hops
Standing Long Jump Jog-RRR RRR…
RRL… Static-Elastic Hops
3 Double Leg Bounds Jog-LLL LLRR…
LLR… Skips for Height Elastic-Static hops
Standing Triple Jump Jog-RLRL Medial Hops (L-R)
RRLL… Skips for Distance
Double-Double Jog-LRLR Lateral Hops (L-R)
RLRL… Run-Run-Jump (L-R)

Medicine Ball Circuits Multithrow Circuits

Auriga Bootes Hercules Orion

Standing Overhead Forward Standing Shoulder (L-R) Overhead Back Lunge Chest (L-R)
V-Sits Back Toss Between the Legs Forward Shoulder Step (L-R)
Good Mornings Kneeling Good Morning Hammer Hip (L-R) Overhead Step (L-R)
Kneeling Shoulder (L-R) Kneeling Overhead Forward Squat Chest
Seated Hip (L-R) Standing Hip (L-R)
Reach & Hike Medial Kicks (L-R)
Stadium Circuit
Depth
Rotation Exchange (CW-CCW) Lateral Kicks (L-R)
Medial Knee Toss (L-R) Hurdle Reach (L-R) Singles
Hop-Hop-Overhead Back
Lateral Knee Toss (L-R) Leg Ad-Abs Single-Doubles
Hop-Hop-Between the Legs Forward
Toe Toss Kneeling Overhead Back Exchange Double-Singles
Box-Overhead Back
Prone Knee Squeezers Doubles
Box-Between the Legs Forward
Seated Roll Prone Overhead Back

Olympic Weight Training Exercises Static Weight Training Exercises

Olympic Lifts Finishing Movements Squat Movements Press Movements

Snatch Pulls (floor, knee, thigh) Front Squat Squat (Deep, Half, Deep+) Bench Press
Clean Pulls (floor, knee, thigh) Snatch Squat Split Squat Incline Press (Full, Half)
Snatch (floor, knee, thigh) Press Jerk Snatch Squat Dumbbell Bench Press
Clean (floor, knee, thigh) Split Jerk Front Squat Dumbbell Incline Press
Split Snatch (floor, knee, thigh) Stepups (Horizontal, Vertical) Dumbbell Flies
Split Clean (floor, knee, thigh) Lunge Walks Supine Pullovers (Base, Diagonal)
Dumbbell Snatch (floor, knee, thigh) Split Deadlifts
Dumbbell Clean (floor, knee, thigh)
Rotational/Central Lifts Static Lifting Protocols
Bodybuilding Circuits Russian Twists (Full, Half) Base
Split Russian Twists (Full, Half) Speed
Group A Group B Overhead Russian Twists (Full, Half) Static Dynamic
Split Overhead Russian Twists (Full, Half)
Leg Curl Single Leg Curl Weighted Crunches (Full, Half)
Twist Lunges (L-R) Crossover Stepups (L-R) Weighted Hypers (Full, Half)
Hyper-Ups Straight Leg Dead Lift Weighted V-Sits
Bent Over Row Hyper w/ Twist
Back Pulldowns Bent Over Row
Dips Front Pulldowns Ballistic Weight Training Exercises
Behind Neck Press Behind Neck Press
Leg Extension Single Leg Extension (L-R) Loaded Jumps Press Movements Depth Circuit
Twisting Situps Weighted Crunches
Hanging Leg Lifts Hanging Lateral Leg Lifts Squat Jumps (Deep, Half) Rep Press Jerks Overhead Double (Deep, Half)
Russian Twist Stooped Russian Twist Lunge Jumps Rep Split Jerks Overhead Single (Deep, Half)
Windmill Alternate Weighted V-Sits Split Jumps Extended Double (Deep, Half)
Stepup Jumps Extended Single (Deep, Half)
Single Leg Rotational Jumps