Winter 2012 - Weight Progression - Brendon Ziegler

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  • His last name?
  • Winter 2012 - Weight Progression - Brendon Ziegler

    1. 1. By: Brendon Ziegler
    2. 2. A-Systematic Training-Having a road mapB-Injury preventionC-Less StagnationD-Things get boring
    3. 3. A. Verticali. Seated DB Military Pressii. Standing DB Military Pressiii. Standing Bar Military Pressiv. Variants1.Unilateral2.Eccentric3.Advanceda. Push Pressb. Hand Stand Push-up
    4. 4. B. Horizontali. Incline Push-upii. Push-upiii. Weighted Push-upiv. Plyo-Push-upv. 1-arm Push-upvi. Variants1. Unstable2. Hand Position
    5. 5. A: Verticali. Lat Pulldownii. Assisted Pull-upsiii. Pull-upsiv. Weighted Pull-ups
    6. 6. B: Horizontali. Chest Supported Rowii. Unilateral Rowiii. Seated Rowiv. Inverted Rowv. Inverted Row feet on object/weighted
    7. 7. 1. Variantsa. Eccentricb. Pausesc. Hand position changes
    8. 8. A. Bi-Laterali. Leg Pressii. Wall Squatsiii. Hands Free Front Squatsiv. Front Squatsv. Back Squatsvi. Variants1.Eccentric2.Pause
    9. 9. B. Uni-Laterali. Dumbbell Split Squatii. Dumbbell Lungeiii. Step Downiv. Pistol/Single Leg Squat
    10. 10. V. Corei. Plankii. Dynamic Plankiii. Unilateral Plank

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