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🦵11 exercises for athletes to develop elite hamstrings! 1. Heavy barbell RDLs 2. Dynamic barbell rack pulls 3. SL curl ISOs with foam roller 4. Partner Nordic curls 5. Kickstand good-mornings 6. RDL drop catches 7. Barbell split stance RDL 8. Reactive med ball curls 9. Dynamic Landmine SL...

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Gerry DeFilippo

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30,222 views • 4 months ago •via X (Twitter)

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10 exercises to build resilient & high performing hamstrings! 1. Foam roller SL bridge hold 2. Partner eccentric only Nordic 3. Rack position kick stand RDL 4. Physio ball SL full ROM curl 5. Slideboard SL switches 6. Barbell RDL drop catches 7. SL GHR ISO holds 8. Barbell split stance RDL 9. Physio ball SL curl/deadbug 10. Prone reactive med ball curls
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10 exercises to build resilient & high performing hamstrings! 1. Foam roller SL bridge hold 2. Partner eccentric only Nordic 3. Rack position kick stand RDL 4. Physio ball SL full ROM curl 5. Slideboard SL switches 6. Barbell RDL drop catches 7. SL GHR ISO holds 8. Barbell split stance RDL 9. Physio ball SL curl/deadbug 10. Prone reactive med ball curls

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79,711 views • 2 years ago

10 essential hamstring exercises to have in your program! 1. Foam roller SL iso holds 2. Partner Nordic curls 3. Kickstand, rack position goodmorning 4. SL physio ball hamstring curl 5. SL curl switches 6. Barbell drop catches 7. SL Nordic iso holds 8. Split stance RDL 9. Physio ball deadbug 10. Prone reactive med ball curl
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10 essential hamstring exercises to have in your program! 1. Foam roller SL iso holds 2. Partner Nordic curls 3. Kickstand, rack position goodmorning 4. SL physio ball hamstring curl 5. SL curl switches 6. Barbell drop catches 7. SL Nordic iso holds 8. Split stance RDL 9. Physio ball deadbug 10. Prone reactive med ball curl

Gerry DeFilippo

64,308 views • 11 months ago

26 of my fav speed day accessory exercises 1. Physio ball flutters 2. Pistol squat 3. Split stance landmine RDL 4. Standing hip flexor knee lift 5. Dynamic SL landmine RDL 6. DB Bulgarian split squat 7. DB reverse lunge 8. Barbell ab rollout 9. Barbell SL RDL 10. High box step-up 11. Kickstand, rack position RDL 12. KB rack position dynamic good morning 13. Dynamic safety bar step-up 14. Foam roller SL hammy iso 15. Landmine bilateral RDL 16. Hanging straight leg lift 17. Prone reactive hammy curl 18. Band hammy flutters 19. Toe banded dead bug 20. Ipsilateral landmine step-up 21. GHR Hammy ISO hold 22. Partner manual hammy curl 23. Barbell rack pull 24. Slide board reverse lunges 25. Foot elevated SL hip bridge 26. Swiss ball deadbug
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26 of my fav speed day accessory exercises 1. Physio ball flutters 2. Pistol squat 3. Split stance landmine RDL 4. Standing hip flexor knee lift 5. Dynamic SL landmine RDL 6. DB Bulgarian split squat 7. DB reverse lunge 8. Barbell ab rollout 9. Barbell SL RDL 10. High box step-up 11. Kickstand, rack position RDL 12. KB rack position dynamic good morning 13. Dynamic safety bar step-up 14. Foam roller SL hammy iso 15. Landmine bilateral RDL 16. Hanging straight leg lift 17. Prone reactive hammy curl 18. Band hammy flutters 19. Toe banded dead bug 20. Ipsilateral landmine step-up 21. GHR Hammy ISO hold 22. Partner manual hammy curl 23. Barbell rack pull 24. Slide board reverse lunges 25. Foot elevated SL hip bridge 26. Swiss ball deadbug

Gerry DeFilippo

51,448 views • 1 year ago

💥 8 lifts you can do to enhance your speed for sprinting & jumping! 1. Dynamic SL Landmine RDL 2. Banded dynamic barbell rack pull 3. Dynamic barbell step-up 4. Dynamic barbell back squat 5. Trap bar overcoming ISO pull 6. Dynamic barbell RDL 7. Banded dynamic front squat 8. Dynamic trap bar deadlift
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💥 8 lifts you can do to enhance your speed for sprinting & jumping! 1. Dynamic SL Landmine RDL 2. Banded dynamic barbell rack pull 3. Dynamic barbell step-up 4. Dynamic barbell back squat 5. Trap bar overcoming ISO pull 6. Dynamic barbell RDL 7. Banded dynamic front squat 8. Dynamic trap bar deadlift

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27,225 views • 11 months ago

14 of the best ways to build power in the weight room 💥 1. Dynamic trap bar deadlift 2. Banded dynamic trap bar deadlift 3. Banded dynamic barbell rack pull 4. Kettle bell dynamic good morning 5. Dynamic barbell step-up 6. Dynamic barbell RDL 7. Banded dynamic barbell rack pull 8. Rapid tire flip 9. Dynamic kettle bell swing 10. Dynamic single leg landmine RDL 11. Isolated banded rapid Bulgarian 12. Trap bar loaded jump 13. Dynamic DB Bulgarian split squat 14. Dynamic barbell back squat
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14 of the best ways to build power in the weight room 💥 1. Dynamic trap bar deadlift 2. Banded dynamic trap bar deadlift 3. Banded dynamic barbell rack pull 4. Kettle bell dynamic good morning 5. Dynamic barbell step-up 6. Dynamic barbell RDL 7. Banded dynamic barbell rack pull 8. Rapid tire flip 9. Dynamic kettle bell swing 10. Dynamic single leg landmine RDL 11. Isolated banded rapid Bulgarian 12. Trap bar loaded jump 13. Dynamic DB Bulgarian split squat 14. Dynamic barbell back squat

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42,419 views • 1 year ago

Training CANNOT be simply bilateral Here are 20 of my fav unilateral strength variations 1. Pistol squats 2. Landmine cross-over step-up 3. Rack side lunge slide-out 4. Split landmine RDL 5. DB Bulgarian 6. KB split RDL 7. Landmine Cossack 8. Standard reverse lunge 9. Landmine SL RDL 10. Cross-over sled drag 11. DB cross-over step-up 12. DB split RDL 13. Barbell split RDL 14. Goblet cross-over step-up 15. Off-set rack Bulgarian 16. Crossover sled pushes 17. Slideboard reverse lunge 18. Barbell SL RDL 19. High box step-up 20. Elevated kick stand RDL
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43,190 views • 1 year ago

16 great ways for athletes to develop game changing upper body strength/power 1. Dynamic barbell bench press 2. Heavy barbell bench press 3. Banded Landmine drop catch & press 4. Heavy half kneeling Landmine press 5. Plyometric push-up 6. Rapid/repeat med ball pass 7. Stiff arm drop catches 8. Heavy single arm DB bench 9. Rapid sled slingshot press 10. Dynamic single arm DB bench 11. Heavy med ball drop catch 12. Reactive med ball catch & press 13. Bent over reactive med ball pass 14. Push-up maximal drop catch 15. Dynamic single arm band press 16. Overload eccentric bench press
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16 great ways for athletes to develop game changing upper body strength/power 1. Dynamic barbell bench press 2. Heavy barbell bench press 3. Banded Landmine drop catch & press 4. Heavy half kneeling Landmine press 5. Plyometric push-up 6. Rapid/repeat med ball pass 7. Stiff arm drop catches 8. Heavy single arm DB bench 9. Rapid sled slingshot press 10. Dynamic single arm DB bench 11. Heavy med ball drop catch 12. Reactive med ball catch & press 13. Bent over reactive med ball pass 14. Push-up maximal drop catch 15. Dynamic single arm band press 16. Overload eccentric bench press

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113,426 views • 1 year ago

In a world where things can sometimes get too complex Don’t forget these 10 elementary & essential strength movements 1. Goblet squats 2. Barbell inverted row 3. Heavy sled push 4. Barbell push-up 5. KB RDL 6. Classic DB Row 7. Side lunge 8. Chin-up ISO Hold 9. Bulgarian split squat 10. Chest supported row
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In a world where things can sometimes get too complex Don’t forget these 10 elementary & essential strength movements 1. Goblet squats 2. Barbell inverted row 3. Heavy sled push 4. Barbell push-up 5. KB RDL 6. Classic DB Row 7. Side lunge 8. Chin-up ISO Hold 9. Bulgarian split squat 10. Chest supported row

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10 of my fav non sprint exercises to build speed 1. Bounds/hops 2. Loaded SL broad jump 3. Dynamic rack pulls 4. Heavy sled pushes 5. Drop jumps 6. Sprinter ISO pulls/pushes 7. Heavy trap bar dead 8. Dynamic partial ROM split squat 9. Sprint sled drivers 10. Depth to broad jump
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10 of my fav non sprint exercises to build speed 1. Bounds/hops 2. Loaded SL broad jump 3. Dynamic rack pulls 4. Heavy sled pushes 5. Drop jumps 6. Sprinter ISO pulls/pushes 7. Heavy trap bar dead 8. Dynamic partial ROM split squat 9. Sprint sled drivers 10. Depth to broad jump

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12 of my fav NON-sprinting variations to aid top speed Go get faster 🔥💨 1. Dynamic/stomp step-up 2. SL drop jump 3. Band rapid Bulgarian 4. Drop jump to vert 5. Banded SL Jump 6. Partial ROM rack pull w/ band 7. Intensive pogo jump 8. Dynamic SL landmine RDL 9. Drop jump to box jump 10. Partial ROM, banded Bulgarian 11. Band accelerated Bulgarian jump 12. Drop jump to overhead throw

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250,453 views • 2 years ago

🔥 10 great acceleration starts for athletes! 1. Lateral half kneeling 2. Three point stance 3. Lateral shuffle to sprint 4. Two point stance 5. Lateral jump to sprint 6. Drop back 7. Heavy sled/resistance 8. Band release walkout 9. Forward RDL 10. Lateral RDL
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🔥 10 great acceleration starts for athletes! 1. Lateral half kneeling 2. Three point stance 3. Lateral shuffle to sprint 4. Two point stance 5. Lateral jump to sprint 6. Drop back 7. Heavy sled/resistance 8. Band release walkout 9. Forward RDL 10. Lateral RDL

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19,893 views • 10 months ago

8 sprint variations you MUST have in your training Some reactive, some stationary… bookmark this & reference this! 1. Pogo jump to sprint 2. Double pogo jump to sprint 3. SL drop to sprint 4. Drop back sprint 5. RDL start 6. Lateral RDL start 7. Lateral half kneeling start 8. Medicine ball start
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8 sprint variations you MUST have in your training Some reactive, some stationary… bookmark this & reference this! 1. Pogo jump to sprint 2. Double pogo jump to sprint 3. SL drop to sprint 4. Drop back sprint 5. RDL start 6. Lateral RDL start 7. Lateral half kneeling start 8. Medicine ball start

Gerry DeFilippo

69,249 views • 1 year ago

17 sprint starts you should do 1. Two point stance 2. Lateral half kneeling 3. Band release 4. Pulsing 5. Lateral shuffle 6. Drop back 7. Tethered falling 8. Band release walkout 9. Mountain climber 10. RDL 11. Lateral RDL 12. Lateral jump (side) 13. Med ball ⬇️ Continued
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17 sprint starts you should do 1. Two point stance 2. Lateral half kneeling 3. Band release 4. Pulsing 5. Lateral shuffle 6. Drop back 7. Tethered falling 8. Band release walkout 9. Mountain climber 10. RDL 11. Lateral RDL 12. Lateral jump (side) 13. Med ball ⬇️ Continued

Gerry DeFilippo

230,927 views • 3 years ago

💥 If you’re still NOT training upper body power… what’re you doing!? 🤝 Here are 13 variations you should try 1. Banded landmine catch & press 2. Bilateral band pulses 3. Feed into dynamic med ball pass 4. Dynamic banded barbell bench press 5. Push-up maximal drop catch 6. Plyometric push-up 7. Standing rapid/repeat med ball pass 8. Sled slingshot press 9. Dynamic single arm bench press 10. Supine reactive med ball catch & press 11. Bent over rapid/reactive med ball pass 12. Single arm dynamic band press 13. Unilateral band pulses
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💥 If you’re still NOT training upper body power… what’re you doing!? 🤝 Here are 13 variations you should try 1. Banded landmine catch & press 2. Bilateral band pulses 3. Feed into dynamic med ball pass 4. Dynamic banded barbell bench press 5. Push-up maximal drop catch 6. Plyometric push-up 7. Standing rapid/repeat med ball pass 8. Sled slingshot press 9. Dynamic single arm bench press 10. Supine reactive med ball catch & press 11. Bent over rapid/reactive med ball pass 12. Single arm dynamic band press 13. Unilateral band pulses

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99,787 views • 1 year ago

11 exercises to add to your upper & lower movement work 1. Dynamic Blackburn 2. Fire hydrant 3. Thread the needle 4. Olympic wall squat 5. T-spine to pec opener 6. 90/90 7. SL RDL to hip gate 8. Face pull 9. Side lunge w/ iso 10. Chin-up dead hang 11. Band ankle rocker
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11 exercises to add to your upper & lower movement work 1. Dynamic Blackburn 2. Fire hydrant 3. Thread the needle 4. Olympic wall squat 5. T-spine to pec opener 6. 90/90 7. SL RDL to hip gate 8. Face pull 9. Side lunge w/ iso 10. Chin-up dead hang 11. Band ankle rocker

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455,520 views • 2 years ago

11 exercises to add to your full movement routines 1. Dynamic Blackburn 2. Fire hydrant 3. Thread the needle 4. Olympic wall squat 5. T-spine to pec opener 6. 90/90 7. SL RDL to hip gate 8. Face pull 9. Side lunge w/ iso 10. Chin-up dead hang 11. Band ankle rocker
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11 exercises to add to your full movement routines 1. Dynamic Blackburn 2. Fire hydrant 3. Thread the needle 4. Olympic wall squat 5. T-spine to pec opener 6. 90/90 7. SL RDL to hip gate 8. Face pull 9. Side lunge w/ iso 10. Chin-up dead hang 11. Band ankle rocker

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343,547 views • 2 years ago

32 sprints athletes can use for acceleration & top speed 1. Mountain climber 2. Two point stance 3. Lateral half kneeling 4. Small curve 5. Band release 6. Pulsing (lateral) 7. Pulsing (back) 8. Lateral shuffle 9. Triple pogo to rotation 10. Tethered falling 11. Band release walkout 12. Lateral SL pogo to rotation 13. Lateral pogo to rotation 14. RDL 15. Large curve 16. SL drop jump 17. Reverse SL pogo 18. Medicine ball 19. Medium alternating 20. SL pogo 21. Lateral RDL 22. Lateral jump (side) 23. “Flying,” 10 24. Multi partner curvilinear 25. Lateral jump (back) 26. Reverse bilateral pogo 27. Small alternating 28. Partner falling 29. Triple pogo 30. Single partner curvilinear 31. Lateral SL double pogo 32. Medium curve
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32 sprints athletes can use for acceleration & top speed 1. Mountain climber 2. Two point stance 3. Lateral half kneeling 4. Small curve 5. Band release 6. Pulsing (lateral) 7. Pulsing (back) 8. Lateral shuffle 9. Triple pogo to rotation 10. Tethered falling 11. Band release walkout 12. Lateral SL pogo to rotation 13. Lateral pogo to rotation 14. RDL 15. Large curve 16. SL drop jump 17. Reverse SL pogo 18. Medicine ball 19. Medium alternating 20. SL pogo 21. Lateral RDL 22. Lateral jump (side) 23. “Flying,” 10 24. Multi partner curvilinear 25. Lateral jump (back) 26. Reverse bilateral pogo 27. Small alternating 28. Partner falling 29. Triple pogo 30. Single partner curvilinear 31. Lateral SL double pogo 32. Medium curve

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51,497 views • 4 months ago

5 exercises EVERY hooper should be taking advantage of to get faster 💨🏀 Been using 4 & 5 WAY more lately 👀 1. Heavy sled pushes 2. SL repeat bounds 3. SL loaded broad jump 4. Depth jump to broad jump 5. Dynamic banded rack pulls
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5 exercises EVERY hooper should be taking advantage of to get faster 💨🏀 Been using 4 & 5 WAY more lately 👀 1. Heavy sled pushes 2. SL repeat bounds 3. SL loaded broad jump 4. Depth jump to broad jump 5. Dynamic banded rack pulls

Julian Lo Casto

25,064 views • 2 months ago