Training Stations
Agility Dots
Agility dots Start with two feet on two dots Progress through by alternating one foot on single dot and two feet on two dots Work quickly till end then turn around and repeat back to start WARNING: Before use be sure the two inner steel horizontal adjustment rods are...
Agility Ladder
Quick Feet Forward Face Agility Ladder on short side at first square Quickly move along ladder while shuffling BOTH feet in-n-out of each square until reaching end Return in same manner back to start position Quick Feet Sideways Face Agility Ladder on long side at...
Combo Lift
Combo Lift Feet shoulder width apart. Keeping back and arms straight. Lift the bars as you perform the standing up motion. Similar to deadlift motion. Adjust weights for comfortability or to increase difficulty.
Convergent Standing Chest Press
Convergent Standing Chest Press Standing upright with back against the pad. Using the grips closest to your chest push forward. Alternate arm motions or push both in unison Adjust plate weights to increase or decrease difficulty
Convergent Standing Vertical Press
Convergent Standing Vertical Press Feet shoulder width apart. Keeping back straight. Lift bars upward to full extend your arms. Adjust weights for comfortability or to increase difficulty.
Divergent Standing Lat Pull
Divergent Standing Lat Pull Feet shoulder width apart. Keeping back straight. Pull bars down toward body. Adjust weights for comfortability or to increase difficulty.
Hanging Dowel Grips
Hanging Dowel Grips Firmly grasp the first dowel with both hands Pull up to bend elbows to 90 degrees and maintain this position through the obstacle Climb laterally passing dowel to each hand one at a time, so you have both hands on one dowel before advancing...
Lunge
Lunge Compass DrillStart in middle of Compass with feet hip width: Lunge Forward Lunge Backward Lunge Side Lunge 45 Degree
Multi Bar
Multi Bar Feet shoulder width apart. Keeping back straight. Lift bars upward to full extend your arms. Adjust weights for comfortability or to increase difficulty.
Omni Bar Station
Rotating Handle - Squat to press Start with handles at chest level, feet at shoulder width Sit back and squat maintain neutral spine with slight lean into bar Stand and push with explosive power Fully extend arms, hips, and knees at the top Step Down Handle - Single...
Overhead Ladder Bars
Overhead Ladder Bars Grasp bars with overhand grip Alternate hand in front of hand climbing with feet off the ground Climb across until reaching the opposite end Low Bridge Rail Climb Grab bar with overhand grip Pull body up to 90 degrees at the elbow Use small...
Squat
Squat Feet shoulder width apart. Keeping back straight. Rest bar on shoulders. Extend legs to straight Adjust weights for comfortability or to increase difficulty.
Standing Glute Press
Standing Glute Press Standing upright on one foot. Rest foot bar on the back of other foot. Extend leg backwards then return. Adjust weights for comfortability or to increase difficulty.
Standing Row
Standing Row Standing with feet shoulder width apart. Pull grips back and upwards Adjust weights for comfortability or to increase difficulty.
Warped Wall
Quick Feet Forward Face Agility Ladder on short side at first square Quickly move along ladder while shuffling BOTH feet in-n-out of each square until reaching end Return in same manner back to start position Quick Feet Sideways Face Agility Ladder on long side at...