Boo Schexnayder’s Complete Training Inventory

Posted by Boo Schexnayder

Training Components and Exercise Circuits
By Boo Schexnayder


Warmup Preparatory Routines

Mobility Jog Circuit
Weave
Backwards Run
Side Shuffle Right
Side Shuffle Left
Arm Circles
Arms Across
Crossover Run
Static Flexibility Routines
Capella
Hansen’s Back Series (L-R)
Spinal Roll
Hands Behind Back
Elbow/Obliques (L-R)
Calf Stretch (Straight/Flexed, L-R)
Split Stretch (L-R)
Heel Sit
Seated Straddle (M-L-R)
Butterfly
Figure 4/Pretzel (L-R)

Rigel
Chest Hang
Deep Squat
Lateral Squat (L-R)
Spinal Roll-Push
Spinal Roll-Pull (switch)
Butterfly
Seated Arm Pull (switch)
Dynamic Flexibility Routines
Sirius
Eagles (Back/Front)
Splits/Scissors w/ Rollover
Single Knee Tucks
Hip Circles (CW-CCW)
Double Arm Circles (CW-CCW)
Leg Swings (Sagittal/Frontal, L-R)
Donkey Kicks/Leg Whips/Trail Leg Lifts (L-R)
Vega
Eagles (Back/Front)
Leg Swings (Sagittal/Frontal, L-R)
Hurdle Trail Leg Circles (L-R)
Arcturus

Lead/Trail Leg Lifts
Bicycle/ Backward Bicycle w/ Rollover
Roll/Rollback
Double Knee Tucks
Single Arm Circles (CW-CCW)
Hurdle Trail Leg Circles (L-R)
Hurdle Seat Exchange
Lunge Exchange (Straight/Side)
Thrower’s Series
Tube Over
Tube Under
Tube Side
Tube Across
Weighted Trunk Twists
Weighted Bentover Swings
Weighted Arm Circles (CW-CCW)
Weighted Wrist Twists
Sprint Development Drill Series

Cygnus
A Skips
B Skips
Backward Skips
Backward Runs
Side Shuffle (L-R)
Pegasus
Highknees
Buttkicks
Crossovers (L-R)
A2’s
AC’s
Aquila
Side A Skips (L-R)
Backwards Skips
B Skips
Carioca (L-R) Draco
A Skips
Straight Leg Bounds
B Skips
Side Shuffle (L-R) 

Hurdle Skill
A Skips
B Skips (L-R)
C Skips (L-R)
Skipovers (L-R Lead)
Hurdle Mobility Circuits

Dynamic
Sidekicks (L-R)
Dynamic Alternate Walkovers
Skipovers (L-R Lead)
Single Leg Skipovers
Single Leg Static/Dynamic Skipovers

Static
Alternate Walkovers
Walkovers (L-R Lead)
Over & Back (L-R Lead)
Over & Under (L-R Lead)
Alternate Static/Dynamic Walkovers
General Strength Circuits
Gemini
Single Leg Toe Raises (L-R)
Squat Toe Raises
Side Foot Toe Raises (L-R)
Closed Everted Toe Squats
Toe Lunge Walk (L-R)

Cancer
Prone Elbowstand Leg Lifts (L-R)
Supine Elbowstand Leg Lifts (L-R)Prone
Handstand Leg Lifts (L-R)
Supine Handstand Leg Lifts (L-R)
Side Elbowstand Top Leg Lifts (L-R)
Side Handstand Top Leg Lifts (L-R)
Side Elbowstand Bottom Leg Lifts (L-R)
Side Handstand Bottom Leg Lifts (L-R)
Leo
Single Leg Squat (L-R)
Stationary Lunges (L-R)
Lunge Jumps (L-R)
Incline Pushups
Dips
Decline Pushups
Lateral Squats
Prisoner Squats
Rocket Jumps
Kneeling Good Mornings
Yogis (Front/Back)
Alternate Pelvic Tilt Heel Slides
V-Sits
L-Overs
Crunches
Squat Lunge Walks 

Scorpius
Forward Squat Walk
Backward Squat Walk
Lateral Squat Walk (L-R)
Pushup Walk
Pillar
V-Sits
Back Hypers
Side Ups (L-R)
Leg Toss/Toe Touch/Hip Lifts
Crunches
Side Lifts
Back Hypers w/Twist
Crunches w/Twist L-Overs
Russian Cossacks (L-R)
Wrestler’s Bridge
Pelvic Tilt Isometric
Pelvic Tilt Bicycle
Pelvic Tilt Crunches

Taurus
Pushups
Prisoner Squats
V-Sits
Back Hypers
Pushups w/Clap
Rocket Jumps
Dips
Cossack ExtensionsL-Overs
Wrestler’s Bridge
Swimming
Burpees

Aquarius
Forward Leg Lift (L-R)
Forward Leg Lift/Flex (L-R)
Forward Leg Lift/Circle (L-R)
Russian Cossacks (L-R)
Bridge/Knee Extension (L-R)
Reverse Leg Lift/Flex (L-R)
Half Hypers (L-R)
Lunge Twist/Good Morning (L-R)
Half Crunches (L-R)
Crunches
Alternate Pelvic Tilt Heel Slides
Multijump Circuits
Saturn
Standing Long Jump
3 Double Leg Bounds
Standing Triple Jump
Double-Double

Jupiter
Box-SLJ
Box-Hurdle
Box-Box-SLJ
Box-Box-Hurdle

Ancillary Depth Jumps
Box Rebounds
Lateral Box Rebounds
Twisting Box Rebounds
Single Leg Box Rebounds
Bounding Series A
RRR…
LLL…
RRL…
LLR…
RRLL…
RLRL… 

Bounding Series B
Straight Leg Bounds
LRLR…
RRLL…
Bounding Series T
Skips for Height
Skips for Distance
Run-Run-Jump (L-R)
Neptune
Jog-RRR
Jog-LLL
Jog-RLRL
Jog-LRLR
Mars
Tuck Jumps
Ski Jumps
Single Leg Lateral Turns
Straddle Jumps
Single Leg Medial Turns
Lane Hops
Single Leg Squat Jumps

Mercury
Ankle Bounces
Side Straddled Hops
Front Straddled Hops
Crossover Hops
Diagonal Hops
Bunny Hops
Zig-Zag Bunny Hops
Venus
Line Hops
Buttkick Jumps
180’s
Rocket Jumps
Speed Skaters
Wideouts
Squat Freeze Jumps

Pluto
LLL…
RRR…
LLRR…
Medial Hops (L-R)
Lateral Hops (L-R) 

Uranus
RRR
LLL
RRLL
LLRR
RLRL
LRLR
Medicine Ball Circuits
Auriga
Standing Overhead Forward
V-Sits
Good Mornings
Kneeling Shoulder (L-R)
Seated Hip (L-R)
Reach & Hike
Rotation Exchange (CW-CCW)
Medial Knee Toss (L-R)
Lateral Knee Toss (L-R)
Toe Toss
Prone
Seated Roll
Bootes
Standing Shoulder (L-R)
Back Toss
Kneeling Good Morning
Kneeling Overhead Forward
Seated Hip (L-R)
Medial Kicks (L-R)
Lateral Kicks (L-R)
Hurdle Reach (L-R)
Leg Ad-Abs
Kneeling Overhead Back Exchange
Knee Squeezers
Prone Overhead Back
Multithrow Circuits
Hercules
Overhead Back
Between the Legs Forward
Hammer Hip (L-R)
Squat Chest

Depth
Hop-Hop-Overhead Back
Hop-Hop-Between the Legs Forward
Box-Overhead Back
Box-Between the Legs Forward 

Orion
Lunge Chest (L-R)
Shoulder Step (L-R)
Overhead Step (L-R)
Olympic Weight Training Exercises
Olympic Lifts
Snatch Pulls (floor, knee, thigh)
Clean Pulls (floor, knee, thigh)
Snatch (floor, knee, thigh)
Clean (floor, knee, thigh)
Split Snatch (floor, knee, thigh)
Split Clean (floor, knee, thigh)
Dumbbell Snatch (floor, knee, thigh)
Dumbbell Clean (floor, knee, thigh) 

Finishing Movements
Front Squat
Snatch Squat
Press Jerk
Split Jerk
Static Weight Training Exercises
Squat Movements
Squat (Deep, Half, Deep+)
Split Squat
Snatch Squat
Front Squat
Stepups (Horizontal, Vertical)
Lunge Walks
Split Deadlifts

Press Movements
Bench Press
Incline Press (Full, Half)
Dumbbell Bench Press
Dumbbell Incline Press
Dumbbell Flies
Supine Pullovers (Base, Diagonal)
Rotational/Central Lifts
Russian Twists (Full, Half)
Split Russian Twists (Full, Half)
Overhead Russian Twists (Full, Half)
Split Overhead Russian Twists (Full, Half)
Weighted Crunches (Full, Half)
Weighted Hypers (Full, Half)
Weighted V-Sits

Static Lifting Protocols
Base
Speed
Static Dynamic
Bodybuilding Circuits
Group A
Leg Curl
Twist Lunges (L-R)
Hyper-Ups
Bent Over Row
Back Pulldowns
Dips
Behind Neck Press
Leg Extension
Twisting Situps
Hanging Leg Lifts
Russian Twist
Windmill 

Group B
Single Leg Curl
Crossover Stepups (L-R)
Straight Leg Dead Lift
Hyper w/ Twist
Bent Over Row
Front Pulldowns
Behind Neck Press
Single Leg Extension (L-R)
Weighted Crunches
Hanging Lateral Leg Lifts
Stooped Russian Twist
Alternate Weighted V-Sits
Ballistic Weight Training Exercises
Loaded Jumps
Squat Jumps (Deep, Half)
Lunge Jumps
Split Jumps
Stepup Jumps
Single Leg Rotational Jumps

Press Movements
Rep Press Jerks
Rep Split Jerks

Depth Circuit
Overhead Double (Deep, Half)
Overhead Single (Deep, Half)
Extended Double (Deep, Half)
Extended Single (Deep, Half)

..


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