Vertical

Exercises

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  Barbell Overhead Press

  Core, Shoulders, Traps, Triceps, Upper Chest

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  Barbell Power Jerk

  Core, Glutes, Quads, Shoulders, Traps, Triceps

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  Barbell Push Press

  Core, Glutes, Quads, Shoulders, Triceps

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  Barbell Split Jerk

  Core, Glutes, Hamstrings, Quads, Shoulders, Traps, Triceps

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  Dumbbell Hang Clean & Press

  Core, Glutes, Hamstrings, Quads, Shoulders, Traps, Triceps

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  Dumbbell Push Press

  Core, Glutes, Hamstrings, Quads, Shoulders, Triceps

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  Dumbbell Thruster

  Core, Glutes, Quads, Shoulders, Triceps

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  Dumbbell Z Press

  Core, Shoulders, Triceps, Upper Back

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  Hanging Knee Raise

  Core, Forearms, Hip Flexors, Shoulders

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  Kettlebell Clean & Jerk

  Core, Glutes, Hamstrings, Quads, Shoulders, Traps, Triceps

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  Kettlebell Snatch

  Core, Forearms, Glutes, Hamstrings, Quads, Shoulders, Traps, Triceps

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  Landmine Press

  Chest, Core, Shoulders, Triceps

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  Landmine Push Press

  Core, Glutes, Hamstrings, Quads, Shoulders, Triceps

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  Landmine Split Jerk

  Core, Glutes, Hamstrings, Quads, Shoulders, Triceps

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  Med Ball Overhead Throw (Plyometrics)

  Core, Glutes, Hamstrings, Quads, Shoulders, Triceps

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  Med Ball Scoop Toss (Vertical Power) 

  Calves, Core, Glutes, Hamstrings, Quads

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  Med Ball Slam (Plyometrics)

  Core, Glutes, Lats, Shoulders, Triceps

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  Overhead Press

  Core, Shoulders, Triceps

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  Pull-Up Hold

  Biceps, Core, Forearms, Lats

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  Pull-Ups

  Biceps, Core, Lats, Upper Back

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  Single-Leg Lateral Bound to Vertical Jump & Return

  Abductors, Adductors, Calves, Core, Glutes, Hamstrings, Quads

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  Single-Leg Lateral Box Bound to Vertical Jump

  Abductors, Adductors, Calves, Core, Glutes, Hamstrings, Quads

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  SkiErg Sprint

  Core, Lats, Shoulders, Triceps

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  Y-Bell Clean & Press

  Core, Glutes, Hamstrings, Quads, Shoulders, Triceps

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  Y-Bell Snatch

  Core, Glutes, Hamstrings, Quads, Shoulders, Traps, Triceps