05/19/2026
5 exercises, one goal: produce force, transfer it efficiently, and stay strong through every position💥
1️⃣ Alternating Seated Pulldown:
We load the air up on this one and focus on full arm extension + aggressive pull downs for 8–10 seconds. The unilateral offset load creates major trunk and core tension, giving athletes a strong “serape” effect and teaching the body to stabilize while producing force.
2️⃣ Keiser Hang Clean Tri-Set Complex:
This tri-set helps introduce hang cleans safely and effectively. Using the Keiser power rack allows athletes to generate high levels of force while learning the mechanics, timing, and positions needed for an explosive clean.
3️⃣ Low to High Chop w/ Step (Proteus):
Force starts from the ground and transfers through the trunk and arms. Think about throwing a heavy ball over your shoulder behind you.
4️⃣ Max Effort Hang Clean + Front Squat:
3 rep hang clean immediately into 3 rep front squats. Usually working around 85–90% of 1RM.
5️⃣ 1/2 Kneeling Pallof Complex:
• Pallof Press
• Pallof Trunk Rotation
• Pallof ISO Rotation
• Pallof Overhead Raise
This series trains trunk stability, anti-rotation strength, and core control while moving through different positions, essential for efficient athletic movement.
