WEIGHT TRAINING VIDEO LIBRARY

THESE VIDEOS WERE CREATED BY GRANT REMBERT TO HELP ATHLETES GET FAMILIAR WITH FOUNDATIONAL EXERCISES IN THE PERSONALIZED WEIGHT TRAINING PROGRAM.  PLEASE WATCH THE VIDEOS TO UNDERSTAND THE IMPORTANCE OF THE EXERCISE AND THE PROPER TECHNIQUE.

If you have any questions about your form please take a video of yourself and email it to [email protected] and Grant will provide you with feedback. 
If there are additional exercises you need samples of please email us at [email protected] and we will add them to the library.

RECOVERY VIDEO

Watch this video so you athlete will be taking the proper steps to hydrate and recover as these are strenuous workouts

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OVERHEAD SQUAT

• ​This is a FOUNDATIONAL LIFT
• Through the overhead squat Grant can gauge tightness, range of motion and stabilization
• This works your CORE, HIP FLEXORS, KNEES and ANKLES
• Don't over extend, feet should be shoulder width apart
• You can open your toes slighly
• DON'T KICKBACK YOUR BUT or ROLL YOUR KNEES
• You want to get to parallel with your knees or a little past

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DEADLIFT

• This is a FOUNDATIONAL LIFT using a Trap Bar
• Feet shoulder width apart
• Athlete should stand towards the front of the bar as it forces you to sit back
• Pull straight up keeping shoulders tight

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HANG CLEAN HIGH PULL

• This is an EXPLOSIVE EXERCISE
• This is a 3 Step Exercise: HINGE, JUMP SHRUG, HIGH PULL
• Taking the bar from Midway is a HIGH PULL
• Taking the bar from the Ground is a POWER HIGH PULL
• This is a great exercise for your forearms

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DUMBBELL ONE ARM SNATCH

• This is an EXPLOSIVE EXERCISE: this combines explosiveness and stability
• This is a 3 Step Exercise:
  • ​HINGE, load against the leg to top of knee
  • HIGH PULL, pop your feet
  • SNATCH: this is NOT A PRESS but a LIFT

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PULL-UPS

• You can use bands if needed to assist in the pull-ups as you get started;
  • Range of motion and doing it properly is more important than struggling through them
  • Full range of motion is considered: Chest to Bar, Chin above Bar
• Grip Types (all demonstrated in video)
  • Overhand Pull-up: this is a regular pull-up that isolates the lat's
  • Thumb over or a hook grip 
  • Neutral Grip (Pitchers); wide or close
  • Reverse Grip, should be shoulder width apart

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Med Ball Slam

• USE YOUR LEGS
• This will usually be part of a super-set
• Two types: STRAIGHT ON or THREE-WAY (middle and both sides)

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DUMBBELL ROW

• Chest should be close to parallel to the ground
• Shoulders Back & Tight
• DON'T SWING; this is a controlled exercise

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INVERTED ROWS using TRX Bands

• This helps with upper body and core strength
• Everything should be inline
• 3 Ways
  • ​90 degrees
  • 45 degrees
  • Up High

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FACE PULL: Cable Exercise

• This exercise isolates the Lats, Upper Back, Traps and Delts
• This is usually an accessory lift or a part of a super-set
• Thumb should be in a neutral grip

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SWIMMERS

• Recommended by Dr. Chelsea Lineberger 
• This is a bench exercise
• Head should be slightly off of bench
• Make sure you are rotating

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LANDMINE POWER PRESS

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ROMAN DEAD LIFTS: RDLS

• Original
• One Leg
• Single Leg

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RUSSIAN BOXER

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SHOULDER COMBO 1

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SHOULDER COMBO 2

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PHYSIO BALL HAMSTRING CURL

• Variations: Regular, Iso Hold, One-Leg
  
• It's ok to be wobbly as you start this, the ball will sway as you build your core
• HEELS are in the MIDDLE of the ball, not the front of the ball
• Start with hands down as you begin and through progression as you build strength you will do this exercise with hands/arms raises