Jeremy Toohey
@Toohey_sp
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Christian ▪️Husband ▪️Father▪️Strength and conditioning coach
Somerset, KY
Joined September 2016
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“We’re not a bunch of powerlifters, we’re not Olympic lifters or bodybuilders…we’re athletes.”
- Buddy Morris
As coach
@mboyle1959
would say, train to be lions not elephants/rhinos
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High school strength training with mobility work. Loading the hip and ankle always has a place with programming.
▪️Floating heel calf raise
▪️Heel clicks
▪️Shin box rotation
▪️Heel to hand/t-spine rotation
▪️Landmine sway
▪️Cossack squat
▪️Pigeon pose
▪️Lateral lunge
▪️FR raises
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2.8 million people die of obesity every year. If the government wanted to prioritize your health, mandates would look significantly different.
POTUS: “I know vaccination requirements aren’t popular… but my administration didn’t put them in place to control your life, they put them in place to save your life.”
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Core training doesn’t have to look like high volume Russian twists, crunches, or excessively timed planks that end up aggravating an athletes’ low back:
▪️Bird dog rows
▪️Banded Deadbugs
▪️Elevated plank with row
▪️Kneeling Pallof Iso
▪️Walking Glute/Ham roll plank
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There’s a lot of talk about unilateral training today
Here’s 5 lower body movements I want every ⚽️ athlete to progress and get stronger with:
▪️Skater Squat
▪️Single leg RDL
▪️Single leg Squat
▪️RFESS
▪️Single leg eccentric hamstring rolls or slides
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Soccer ⚽️ full body strength training day with hip and ankle mobility:
▪️Floating heel calf raise
▪️Reverse lunge with rotation
▪️Hip flexor leg raise
▪️DB split squats
▪️Split squat jumps
▪️Barbell RDL
▪️Chins
▪️Hammer grip pushups
▪️Single leg squats
▪️Bird dog rows
3
100
1K
Core training doesn’t have to look like high volume Russian twists, crunches, or excessively timed planks that end up aggravating an athletes’ low back:
▪️Elevated banded dead bugs
▪️Planks with row
▪️Lying straight leg dead bugs
▪️Bird dog row
▪️Pallof press
2
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High school athletes should only be training before school if there’s no other choice. Teenagers need as much sleep as possible.
6 a.m. lifts for the sake of toughness:
▪️Makes kids tired, not tough
▪️Forces athletes to train under less than ideal circumstances
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Single leg, split stance, and staggered variations should make up the bulk of lower body training in LTAD:
▪️Skater squats
▪️DB split squats
▪️SSB split squats
▪️SSB reverse lunge
▪️RFESS
▪️Single leg squat
▪️Eccentric GH slide
▪️Staggered RDL
▪️Single leg RDL
▪️Staggered TB DL
5
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955
One of my favorite movements that are sneaky difficult, skater squats. Unilateral strength. Build and improve on it
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Movement prep. Here’s a list of several movements we like as warmups:
▪️Waitress iso hold
▪️Hands free shin box
▪️Banded walks
▪️Heel elevated calf raise
▪️Heel to hand rotation
▪️Heel clicks
▪️Hamstring ➡️ ankle rock
▪️Dead hangs
▪️Single leg wall sit
▪️Banded t spine rotation
4
80
913
Training the trunk is more than Russian twists and holding a plank until an athlete aggravates their low back:
▪️Bird dog rows
▪️Ab wheel
▪️Side plank with leg lift
▪️Reverse GH roll
▪️Banded deadbugs
▪️Copenhagen holds
▪️Bear crawl plate switches
▪️Landmine rotation
4
75
884
Full body strength training day for soccer ⚽️ athletes:
▪️Barbell step ups
▪️2 ➡️ 1 Box jumps
▪️Hip mobility
▪️Single leg RDL
▪️Single arm flat DB press
▪️Chest supported row
▪️Skater squats
▪️TRX reverse crunch
9
80
872
Some of the best strength and conditioning programs in the country lift 3-4 times a week.
Athletes, when you lift outside of your coach’s strength program, you’re adding volume that’s likely not being thrown at you for a reason. Lifting 5-7 days a week isn’t the answer.
4
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847
Core training doesn’t have to look like high volume Russian twists, crunches, or excessively timed planks that end up aggravating an athlete’s low back:
▪️Banded dead bugs
▪️SA DB press from bridge
▪️Walking GH roll
▪️Copenhagen iso hold
▪️Landmine rotation
▪️Offset heavy carry
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Training prep. Here’s a list of several movements we like as warmups:
▪️Waitress iso hold
▪️Hands free shin box
▪️Banded walks
▪️Floating heel calf raise
▪️Heel to hand rotation
▪️Heel clicks
▪️Hamstring ➡️ ankle rock
▪️Dead hangs
▪️Single leg wall sit
▪️Banded t spine rotation
3
82
796
“If you’re not on the field, no one gives a shit if you can squat 700 lbs.”
JJ Watt gets it.
8
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774
Took a page out of
@VernonGriffith4
’s book in our soccer ⚽️ mobility work today with some floating heel calf raises for the ankle.
Mobility training is strength training
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The majority of actions in sport happen on one leg. Most of lower body work should focus on unilateral, staggered, or split stance strength.
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High school soccer ⚽️ off-season full body strength training day:
▪️Staggered trap bar deadlift
▪️Single leg box jump
▪️Skater squat
▪️Single leg RDL
▪️Chin ups
▪️Kneeling DB overhead press
▪️Banded deadbugs
3
56
751
Most lower body work should come from a split or unilateral variation. And they can be main lifts
▪️Skater Squats
▪️Single leg Squats
▪️Rear foot elevated split squats
▪️Single leg squat ➡️ box
▪️Single leg RDL
▪️Eccentric GH slides
▪️Split squats
▪️Safety squat bar split squats
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Improving single leg/split stance strength should be a main priority in HS S&C and used as main lifts:
▪️Front foot elevated split squat
▪️Split Squat
▪️Single leg squat
▪️SL squat to a box
▪️BB reverse lunge
▪️RFESS
▪️Hatfield SS
▪️Skater squats
▪️Slider/Roller GH roll
▪️SL RDL
3
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The weight room is fun because it favors those who work. It never rewards the inconsistent, lazy, or negative.
At the middle and high school level, the athletes who committed year-round on both speed and strength not only stand out but also stay healthy.
Train accordingly
3
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Core training doesn’t have to look like high volume Russian twists, crunches, or excessively timed planks that end up aggravating an athlete’s low back:
▪️Bird dog rows
▪️Banded Deadbugs
▪️Elevated plank with row
▪️Kneeling Pallof Iso
▪️Walking Glute/Ham roll plank
3
75
667
The RDL is our primary hinge pattern and crucial in developing posterior chain strength in young athletes. Variations athletes can hinge with load:
▪️Barbell RDL
▪️Staggered barbell RDL
▪️Kettlebell RDL (beginners)
▪️Landmine RDL
▪️Single leg RDL
▪️Hand supported SL RDL
3
68
663
Off-season soccer ⚽️ full body strength training day:
▪️Hamstring to ankle rock
▪️Barbell split squats
▪️Single leg box jumps
▪️Single leg RDL
▪️Chest supported row
▪️Hammer pushups
▪️Single leg squats
▪️Ab wheel
3
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If there’s 1 exercise that’s a nonnegotiable for me with long term athletic development, it’s the RDL.
Oddly enough I’ve seen HS programs completely exclude it
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Pre-workout is probably one of the most unnecessary and overused supplements on earth.
24
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Collegiate basketball 🏀 offseason lower body strength training day:
▪️KB drop lunge
▪️90/90 hip switch
▪️Trap bar deadlift
▪️Seated box jump
▪️KB swings
▪️DB step up ➡️ lunge
▪️Eccentric glute/ham roll
▪️Plate held deadbugs
2
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Single leg and split stance variations should be a focus in long term athletic development:
▪️Rear foot elevated split squat
▪️Skater Squats
▪️Back loaded reverse lunges
▪️Front foot elevated split squats
▪️Single leg squats
▪️SL RDL
▪️Hatfield split squats
▪️Step up ➡️ Lunge
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After 6 weeks of endurance training (fartlek, HIIT, running) vs. Neuromuscular training (strength training/plyometrics/speed), the NMT group saw greater benefits in performance and injury prevention.
Preparing soccer athletes similar to cross country athletes puts them at risk.
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One of my very favorite movements for athletes, skater squats. I’ve seen 300+ lb back squatters struggle with this movement. Athletes need to get stronger with true unilateral lifts
3
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536
Single leg, split stance, and staggered variations should make up the bulk of lower body training in LTAD:
▪️Skater squats
▪️Split squats
▪️SSB reverse lunge
▪️RFESS
▪️Single leg squat
▪️Eccentric GH slide
▪️Single leg RDL
▪️Staggered RDL
▪️Staggered TB DL
5
56
539
One of the worst things a parent can do with an explosive athlete who wants to be faster is send their kid out with the cross country team.
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Soccer ⚽️ full body strength training day with hip and ankle mobility:
▪️Floating heel calf raise
▪️Reverse lunge with rotation
▪️Hip flexor leg raise
▪️DB split squats
▪️Split squat jumps
▪️Barbell RDL
▪️Chins
▪️Hammer grip pushups
▪️Single leg squats
▪️Bird dog rows
7
48
527
High school and collegiate basketball 🏀 offseason full body strength training day:
▪️Heel to ankle rock
▪️KB drop lunge
▪️Back squat
▪️Seated loaded jumps
▪️Barbell RDL’s
▪️Inverted Rows
▪️Flat single arm DB press
▪️Single leg squat
1
48
522
High school soccer ⚽️ full body strength training day:
▪️Single leg wall sit
▪️Trap bar deadlift
▪️Hurdle ➡️ Box jump
▪️Step up ➡️ Lunge
▪️Single leg GH roll
▪️Single arm row
▪️Flat single arm DB press
▪️Lateral lunge
▪️Banded deadbugs
1
52
513
Help youth athletes master the basics and you’ll see great development in 2024:
▪️Squat deep
▪️Hinge heavy
▪️Push uni/bilaterally
▪️Pull horizontally and vertically
▪️Build LB unilateral strength
▪️Jump high, loaded, and far
▪️Throw violently
▪️Sprint
▪️Improve core strength
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502
Red flags 🚩 in HS football strength and conditioning:
🚩High volume Olympic lifts (5+ reps)
🚩6 a.m. workouts to build mental toughness
🚩Lack of med ball throws/weighted jumps
🚩Lack of rowing and heavy hinging
🚩Lack of split stance/single leg squatting
🚩60s Plyo circuits
22
46
504
Healthy and resilient shoulders start with high quality execution of pulling movements for a strong back:
▪️Seated Facepulls
▪️Hanging TRX rows
▪️Chest supported DB row
▪️Chin-ups
▪️Feet elevated inverted rows
▪️TRX rows
▪️Deadstop rows
▪️Single arm DB row
▪️Meadow rows
5
62
498
Single leg, split stance, and staggered variations should make up the bulk of lower body training in LTAD:
▪️Skater squats
▪️Back loaded split squats
▪️SSB reverse lunge
▪️RFESS
▪️Single leg squat
▪️Eccentric GH slide
▪️Single leg RDL
▪️Staggered RDL
▪️Staggered TB DL
3
78
492
High school basketball 🏀 strength training and mobility work:
▪️Shin box rotation
▪️Trap bar deadlift
▪️High box step ups
▪️Glute/ham eccentric slides
▪️Flat alternate DB press
▪️Dead position single arm row
▪️Floating heel calf raise
▪️Bird dog row
2
54
488
Core training can and should be more than putting athletes on the floor and timing them while they perform a hundred reps:
▪️Bird dog rows
▪️Banded deadbugs
▪️Elevated plank with row
▪️Pallof iso hold from split stance
▪️Reverse glute/ham roller walks
6
40
482
In long term athletic development single leg, split stance, and staggered variations should make up the majority of lower body training:
▪️RFESS
▪️Split squat
▪️Front foot elevated split squat
▪️Single leg squat
▪️Barbell split squat
▪️High box step ups
▪️Staggered TB DL
6
44
468
Training prep. Here’s a list of several movements we like as warmups:
▪️Waitress iso hold
▪️Floating heel calf raise
▪️Hands free shin box
▪️Banded walks
▪️Heel to hand rotation
▪️Heel clicks
▪️Hamstring ➡️ ankle rock
▪️Dead hangs
▪️Single leg wall sit
▪️Banded t spine rotation
2
49
472
Collegiate basketball 🏀 full body strength training day:
▪️Side plank leg lifts
▪️KB split drops
▪️Trap bar jumps
▪️DB split jumps
▪️Rear foot elevated split squat
▪️Glute bridge with DB press
▪️Chest supported row
▪️Split stance Pallof press
3
46
469
Collegiate basketball 🏀 off-season lower body strength training day:
▪️Front foot elevated ISO calf raise
▪️Pogo jumps
▪️ISO glute bridge
▪️Full ROM calf raise
▪️Front squat
▪️Bird dog row
▪️Barbell RDL
▪️SL squat to a box
▪️Offset heavy carry
2
56
463
Anyone who works with athletes knows the value of getting stronger with single leg and split stance lifts. My favorite variations:
▪️Skater squats
▪️DB split squats
▪️Single leg squats
▪️RFESS
▪️Front rack reverse lunge
▪️BB split squats
▪️Hatfield split squats
3
49
456
High school basketball 🏀 strength and conditioning:
▪️FR up and overs (hips)
▪️Single leg hops
▪️Front foot elevated split squats
▪️Kneeling overhead press
▪️Trap bar deadlift
▪️Hamstring/Ankle series
▪️Unilateral flat DB press
1
74
450
I’m more impressed by squats like this 👇🏻 than any back squat max.
10
30
451
High school basketball 🏀 preseason strength and conditioning;
▪️MB chest pass ➡️ floor
▪️Tip toe heavy carry
▪️Trap bar jumps
▪️Broad jump ➡️ box jump
▪️Lateral lunge
▪️Alternate chest supported row
▪️Kneeling OHP
▪️DB split squats
▪️Banded straight leg dead bugs
3
55
447
Basketball 🏀 full body strength training day for high school hoopers:
▪️Alternate legs/arms dead bugs
▪️Banded pogo jumps
▪️Dumbbell loaded jumps
▪️Suit case squats
▪️Pendlay rows
▪️Hand supported single leg RDL
▪️Kneeling OHP
▪️Seated facepulls
2
39
443
Almost every high school football 🏈 strength program I observe has plenty of back squatting, bench pressing, and cleans.
Very few include:
▪️Movements in the frontal plane
▪️Unilateral movements
▪️Sufficient posterior chain exposure
▪️Med ball throwing
▪️Weighted jumps
3
51
446
Core training doesn’t have to look like high volume Russian twists, crunches, or excessively timed planks that end up aggravating your athletes’ low back:
▪️ Bird dog rows
▪️ Banded dead bugs from a bench
▪️ Banded bent knee dead bugs
▪️ Plank walks with the GH roller
0
37
439
High school volleyball 🏐 full body strength training day as we transition into club ball:
▪️Cross lunge
▪️DB Isometric split squat
▪️SSB Squat
▪️Hands on hips CMJ (tested)
▪️Barbell RDL
▪️SA DB row
▪️SA flat DB press
▪️Plate held dead bugs
0
40
435
Strong hamstrings and glutes are a key part of mitigating injury risk in soccer ⚽️ athletes. Single leg eccentric hamstring slides are a great progression for posterior chain strength:
6
52
430
With female athletes significantly more likely to tear an ACL than males, not having them in a structured strength and conditioning program with a qualified coach is playing with fire.
2
98
434
High school basketball 🏀 offseason full body strength training day:
▪️DB lateral step ups
▪️MB rotational throw
▪️Back squat
▪️Hurdle ➡️ box jump
▪️Barbell RDL
▪️Flat single arm DB press
▪️Dead stop row
▪️Single leg squat to a box
▪️Copenhagen iso hold
5
51
419
High school basketball 🏀 off-season strength training:
▪️Single leg wall sits
▪️Supinated dead hangs
▪️Back squat/Skater jumps
▪️Single arm incline DB press
▪️DB isometric split squat
▪️Single leg GH roll
4
53
415
High school soccer ⚽️ full body strength training day:
▪️Reverse lunge with rotation
▪️Landmine sways
▪️SSB bilateral squats
▪️Box jumps
▪️Single leg glute/ham roll
▪️TRX row
▪️Single leg squat to a bench
▪️Incline DB press
1
36
422
Middle school athletes don’t need ladders, parachutes, and a vertimax. They need heavy carries and the skill/strength to do proper squats, push-ups, and pull-ups.
10
42
413
I had a high school coach tell me they test maxes every 4th week to check the validity of their strength program.
Every. Fourth.Week.
Hiring qualified coaches at the high school is imperative to teenage athletic development.
32
24
412
High school soccer ⚽️ strength training day. Hammering at the basics to build resilient athletes:
▪️Back squat (squat pattern)
▪️Box jumps
▪️Barbell RDL (Hinge)
▪️Skater squat (SL accessory)
▪️Chin-ups (Pull)
▪️Push-ups (Push)
▪️Bird dog row (Core)
3
40
407
An often neglected portion of programming in the weight room at the HS level are hinges and rows, making most youth athletes weak posteriorly:
LB variations I like:
▪️Banded Nordics
▪️Ecc. slide board curls
▪️BB RDL
▪️Staggered RDLs
▪️Hand supported SL RDLs
▪️SL glute/ham roll
6
51
405
My favorite single leg and quasi-single leg variations for soccer⚽️ athletes. Single leg squats and staggered RDL’s are staples.
Single leg strength should be at the top of the list for preventing knee issues
3
38
402
While sprinting is the holy grail for hamstring development, the RDL is the holy grail of hinge patterns and developing that motor control:
▪️Barbell RDL
▪️Staggered RDL
▪️KB RDL
▪️Single leg RDL
▪️Landmine RDL
3
38
404
A strong posterior chain means explosive athletes with better protected knees and shoulders.
Performance happens from the backside ⛓️.
6
58
402
Unilateral training is a big priority for us. Two movements I want my athletes to progress and be really good with are single leg squats and skater squats:
5
41
406
More “Core training”
Without the crunches, Russian twists, etc. people use to chase a burn 🔥
6
32
396
High school basketball 🏀 offseason full body strength training day:
▪️Quadruped rotation
▪️KB drop lunge
▪️Single arm flat DB press
▪️Plyo pushups
▪️Back squat
▪️Skater jumps
▪️Lateral lunge
▪️Dead stop row
4
41
398
Short and simple strength training day with soccer ⚽️ athletes:
▪️Cossack squat
▪️Staggered trap bar deadlift
▪️2 ➡️ 1 box jump
▪️Skater squat
▪️Single leg RDL
▪️TRX pull-ups
▪️Landmine press
4
38
388
Using unilateral hinging and overloaded eccentrics to mitigate the risk of hamstring strains.
▪️Single leg RDL
▪️Eccentric slideboard hamstring curls
5
33
387
High school baseball ⚾️ off-season strength training. Strong players hit the ball farther and throw the ball harder:
▪️Barbell split squats
▪️Split squat jumps
▪️Cossack squat
▪️Chest supported row
▪️Single arm flat press
▪️Single leg squat
4
40
386
Basketball 🏀 full-body strength training day with a college guard:
▪️Hands free shin box
▪️Floating heel ankle raise
▪️MB slams
▪️Safety squat bar bilateral squat
▪️Pre hop ➡️ box jump
▪️TRX rows
▪️Push-ups
▪️Glute/Ham roll
2
40
383
High school volleyball 🏐 off-season full body strength training day:
▪️T-spine banded rotations
▪️Banded W’s and press
▪️Single arm flat press
▪️Med ball drop pass
▪️Landmine press
▪️Trap bar jumps
▪️Front foot elevated split squat
▪️KB drop lunge
▪️Sorinex roller plank walks
1
34
378
High school soccer ⚽️ full body strength training day:
▪️Back squat
▪️Skater jumps
▪️Rear foot elevated split squat
▪️2 ➡️ 1 glute/ham roll
▪️Feet elevated inverted row
▪️Pushups
▪️Cossack squat
▪️Ab wheel
1
36
354
Collegiate basketball 🏀 offseason lower body strength training day:
▪️Single leg drops
▪️Single leg KB swings
▪️Lateral bear crawls
▪️Trap bar deadlift
▪️Seated loaded jumps
▪️DB step downs
▪️Low box barbell step ups
▪️Get out and dunk
1
45
375
Female athletes are 4-8x more likely to experience an ACL tear. You could argue strength training is more important for them.
10
75
372
High school basketball 🏀 full body strength training day.
▪️Banded goblet marches
▪️Glute SL ISO
▪️SSB back squat
▪️2 ➡️ 1 GH roll
▪️2 point row
▪️Single arm incline DB press
▪️Single leg squat
▪️Copenhagen Iso holds
Banded goblet marches stolen from
@VernonGriffith4
1
31
373
High school softball 🥎 inseason full body strength training day:
▪️Lunge with rotation
▪️Rotational med ball throws
▪️DB split squats
▪️Single leg glute/ham roll
▪️Inverted rows
▪️Pushups
▪️Single leg squat to a box
3
45
371
My favorite exercise variation to program for each main pattern:
▪️Bilateral LB - Front squat
▪️Hinge - Barbell RDL
▪️Pull - Deadstop row
▪️Push- SA flat press
▪️Unilateral LB - SL squat
▪️Core - Bird dog row
▪️Weighted carry - Offset HC
▪️Honorable mention - skater squat
2
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One jump variation I don’t see often but love with my more advanced athletes as plyometrics have progressed is the 2 —> 1 Box Jump. Builds single leg stability and challenges coordination
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The unfortunate reality about the travel ball and camp system for high school sports is that it’s usually too late when parents realize their son/daughter would have benefited more from strength and speed development than playing 15-20 more games.
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Want to gauge what kind of S&C coach you are?
Work with 25+ kids in a weight room with less than 12 racks and have to program, adapt, and monitor to where things still run smoothly.
The best S&C guys aren’t training celebrities. They’re cutting their teeth with young athletes.
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I’ve seen football guys who can squat a max over 300 lbs. Several of those guys can’t stay balanced enough to do a split squat holding 80 lb dumbbells, which is what I have an 8th grade female athlete doing.
This is a prevalent problem in High school strength training. # chasing
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Athletes think strength coaches measure them by their strength. We measure you by your resilience , attitude, and willingness to work hard. Those are traits that carry on after sports.
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Another video surfacing that shows why more high school football programs need qualified strength and conditioning coaches and not just ex players or self proclaimed tough guys.
It’s that time of year. Off season workouts at Bowdon. My favorite time of the year. Let’s get bigger, stronger, faster and a lot tougher physically and mentally.
#forksup
. 2023 starts now.
@GlenHarding10
@scottkcowart44
@RecruitGeorgia
@CoachLamb1
@NwGaFootball
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The travel system for baseball, soccer, basketball, and volleyball are broken.
The mindset: more games = more development
The reality: more games = more injuries and burnout
The healthiest and most talented athletes I’ve ever trained took some time away from their sport.
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33 to 38.5 inch vertical. Here’s how we did it:
▪️Heavy bilateral squat variations (zero box squats)
▪️Assisted jumps
▪️Weighted jumps
▪️Depth jumps
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High school soccer ⚽️ full body offseason strength training day:
▪️Landmine sways
▪️Reverse lunge with rotation
▪️SSB squat
▪️Box jumps
▪️Single leg glute/ham roll
▪️Incline DB press
▪️TRX row
▪️Eccentric step ups
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Fairlife protein shakes are a cheat code. To get 26, 30, or 42 grams of protein in a shake that tastes that good isn’t fair.
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We talk all the time about basics, yet people continue to chase complexity for 👀’s
▪️Squat on 1 and 2 legs
▪️Hinge heavy
▪️Pull vertically and horizontally
▪️Push vertically and horizontally
▪️Move Laterally
▪️Sprint often
▪️Jump high and far
▪️Throw violently
All boxes ✅
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Training high school volleyball 🏐 athletes to be strong and explosive:
▪️Lift heavy
▪️Jump with weight
▪️Plyometrics
▪️Jump with assistance
▪️Isometrics
▪️Get stronger unilaterally
▪️Train the frontal plane
▪️Build a strong and powerful upper body
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You can have a hard copy of Alabama’s strength program in your hands and that doesn’t mean Matt Rhea is walking through that door. People need to understand coaching is so much more than writing a program.
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Baseball ⚾️ strength training with a minor league pitcher. Strong pitchers throw hard:
▪️Staggered trap bar deadlift
▪️Seated box jump
▪️Step up ➡️ lunge
▪️Single leg RDL
▪️Landmine rotational press
▪️Dead stop row
▪️Zotman Curls
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Training hoopers 🏀 using muscular strategies to display elasticity and strength:
▪️Kettlebell drop lunge
▪️Trap bar jumps
▪️Pin Squats/rocker jumps
▪️Front Squats/pre hop box jumps
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High school volleyball 🏐 strength training:
▪️Isometric calf raise
▪️KB split catch
▪️Trap bar reverse lunge
▪️Incline DB press
▪️Bent over DB row
▪️Skater Squat
▪️Side plank
▪️Single leg RDL
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