This chart was created by our very own Sensei Anthony and was intended for incorporating more strength training into large group classes.
Below is also a list of the exercise descriptions for those who already purchased a chart.
Want a poster for your school? Fill out the form below.
(including progressions and regressions when possible)
THE CHART IS CATEGORIZED INTO CORE, UPPER BODY PULLING, UPPER BODY PUSHING, LOWER BODY HIP AND KNEE DOMINANT, AND LOCOMOTION EXERCISES. BETWEEN INDIVIDUAL AND PARTNER EXERCISES COMBINED, EACH CATEGORY INCLUDES BOTH SINGLE ARM/LEG, DOUBLE ARM/LEG, AND ALL THREE PLANES OF MOTION: FRONTAL, SAGITTAL, AND TRANSVERSE. THE FIRST, SECOND, AND THIRD EXERCISES IN EACH CATEGORY ARE MEANT FOR EVERYONE, WHEREAS THE REMAINING EXERCISES SHOULD BE USED SELECTIVELY.
INDIVIDUAL CORE EXERCISES (1-5)
1. Keep your core tight. Remain stiff like a board. Hold the position
2. Walk your hands out as far as they can go, then inch your feet up about the same distance your hands traveled. Travel more or less depending on your ability
3. Remain stiff like a board. Hold the position. If you cannot hold this exercise you can either put your feet together and or drop onto your forearm for assistance. This exercise can be done with movement in a line drill by rotating from your right lateral position, to a push up position, then to your left lateral position. Show you have control of each position by pausing before rotating.
4. From a push up position reach your right arm out and lift your left leg up. Return to a push up position. Reach your left hand out and lift your right leg up. Breathe in while you are in the push up position. Breathe out as you hold the reach and lift. Hold and show you can control the position. If you cannot reach and lift at the same time, try performing one at a time (Just the reach or just the lift).
5. Without bending your knees walk forward in a plank position. As your right forearm reaches your left foot steps. As your left forearm reaches your right foot steps. Inch your way forward with small movements
INDIVIDUAL UPPER BODY PULL EXERCISES (6)
6. Reach as far as you can with both hands and drag your body forward by pulling with your right and left arms at the same time.
INDIVIDUAL UPPER BODY PUSHING EXERCISES (7-12)
7. Start in a push up position. Put your right elbow down, left elbow down, right hand up and left hand up (elbow, elbow, hand, hand). If you do your right elbow first on your first pushup, do your left elbow first on your next push up. Keep alternating sides.
8. This is your common pushup. Use a complete range of motion by going all the way down and all the way up, but do not let your body touch the floor. Only your hands and toes should touch. If you cannot perform this exercise drop your knees for assistance.
9. This is your common handstand push up. Kick up high and point your toes to the ceiling for better support. Perform a handstand push up. If you cannot do a push up, just hold the position. If you cannot hold the position, just kick up as high as you can and come back down. Beginners will need to start by only kicking a couple of inches off the ground
10. Walk forward by reaching with your right hand and stepping with your left foot (bringing your left foot toward your left hand). Hold the position as you do a push up (on an angle). Continue to walk by reaching with your left hand and stepping with your right foot (bringing your right foot toward your right hand). Hold the position and do a push up again. Continue walking and performing push-ups.
11. Use only your knuckles to push yourself down the floor. This exercise works great for line drills
12. This is your common single arm push up. Spread your feet for a strong base. Do not rotate the body. Stay completely parallel to the floor. Use a complete range of motion. For a greater challenge, pause at the bottom
INDIVIDUAL LOWER BODY EXERCISES, HIP AND KNEE DOMINANT (13-18)
13. This is your common bridge. Thrust your hips up as high as you can go. To increase the difficulty, perform a single leg bridge.
14. This is your common “burpee” exercise performed with one leg instead of two. If you cannot perform a single leg burpee revert back to a two-leg burpee.
15. Rock back and rock forward. As you come forward rise up from the floor with a tucked leg get up (exercise 16). This exercise allows you to utilize momentum. Use more or less momentum based on your ability.
16. (This is the advanced version of exercise 15) Keep your right leg tucked and your left leg straight out in front of you. Using your right leg extend your hip forward so that your femur and your upper body are in one straight vertical line. If you cannot perform this exercise with the left leg elevated, put it down on the floor for assistance.
17. Rock back and rock forward. As you come forward rise up from the floor with a single leg squat. The exercise allows you to utilize momentum. Use more or less momentum based on your ability. To increase the difficulty perform a single leg jump instead of a squat. To decrease the difficulty use your hands for assistance as you come up off of the floor.
18. This is your common single leg squat. Use a complete range of motion, from a straight leg to as low as you can go. Do not let your heel rise up off of the floor. If you cannot perform a single leg squat try exercise 33 first ( the rear foot elevated split squat).
INDIVIDUAL LOWER BODY LOCOMOTION EXERCISES (19)
19. Sprint hard and fast. Do not jog.
PARTNER CORE EXERCISES (20-21)
20. Keep your feet straight up as if they were pointing toward the 12 on a clock. Reach up and touch your toes. If you cannot reach your toes go as far as you can. If you can pass your toes even better.
21. Drive your legs toward your partner’s chest. Your partner will catch your legs and thrust them back down toward the floor. Do not let your legs hit the floor. Your partner can push as hard as you can handle.
PARTNER UPPER BODY PULLING EXERCISES (22-28)
22. Walk as far back as you can until you feel tension on the belt. Bend your knees, keep your back straight, and row your partner toward you. Walk back until you feel tension on the belt again before you perform your next row. Do not pull with your lower back. Lock your core tight. Movement should only be seen from the elbow and shoulder joints as you row. If you cannot row your partner, have them assist by pushing with their feet (have them assist as minimal as possible). This exercise can also be done by holding your partners ankles for a wider grip, or a belt.
23. Grab your partner’s forearms and row your body up. Partners two and three should try to remain level with one another, and keep their back straight. If you cannot perform a row, pull your feet in closer to make an “L” or “V” shape.
24. Alternate arms and pull yourself up the belt. If you cannot pull yourself up, use your feet to help push yourself. Use as minimal assistance as necessary. Partner two should bend their knees and lower their center of gravity. If needed two people can hold the end for extra support.
25. Lift your partner off of the floor with a single arm row. Use your legs to assist by shifting your weight from your right leg to your left leg. Partner two should give minimal to no assistance depending on your ability.
26. It is hard to see in this picture but their is a belt wrapped around your partners upper back. Grab the belt close to your partner’s armpits for a complete range of motion. Wrap the belt around your hands once so you don’t loose grip. Keep your back straight and row. Partner two should squeeze tight and remain stiff like a board. If you do not have a belt, you can grab your partners forearms for this exercise.
27. Grab the belt as high as you can for a complete range of motion. Wrap the belt around your hands once for a better grip. Hold your core tight and row yourself off of the floor. If you cannot row your body, pull your feet closer making an L or V shape. Partner two should wrap the belt around their traps not their neck, brace the belt with both hands, and bend their knees for support.
28. (This exercise is a far stretch in an effort to include a pull up into this chart without the use of any extra equipment. I have found that with creativity most places have a ledge, bar, or door frame that can be used for pull-ups. However when you find yourself in the situation where this is not possible, this may be an option for some) Grab your partner’s arms and perform a pull up. Keep your legs tucked under your body as you pull yourself off of the floor. Partner two and three should keep their shoulders above their ankles, so they do not lean. *Some people will not be able to perform this exercise. Some people will not be able to perform this exercise with a full range of motion. Use this exercise selectively.
PARTNER UPPER BODY PUSHING EXERCISES (29-32)
29. Push your partner toward the wall. Do not rotate or use your legs to assist. This is an upper body pushing dominant exercise only. Partner two will feel like they want to step but they should not. This exercise can be done with three partners by having partner three stand in place of the wall and performing the same action as you on the other side.
30. Push your partner toward the wall with your left arm. As you catch your partner rotate your torso so that your right shoulder is forward. As you push your partner rotate your torso that your left shoulder is forward. Do the opposite for the alternate side. This exercise is intended for rotational training.
31. Press your partners leg toward the ceiling. Partner two should totally relax their leg or actively push down toward the floor with their heel. The harder they push down the harder the intensity will be. Some partners may not have the flexibility to perform this exercise with a full range of motion. Partners may also stand on a platform or a "step up box" to increase the range of motion.
32. This is your common wheel barrel walk. Be sure to hold your core tight and do not let your back arch. Partner two should hold your ankles tight at their waste to minimize unnecessary movement.
PARTNER LOWER BODY EXERCISES HIP AND KNEE DOMINANT (33-43)
33. Squat down and do not let your heel come up off of the ground. Driving your resting leg down and toward your partner will help this.
34. Wrap your arms below your partner’s bottom, preferably midway on their hamstring and stand up. Partner two will slightly lean over your shoulder to stay balanced on top.
35. Place the belt on your inner thighs to protect your groin. As get into your starting position walk forward, allow your hip to flex back, and your shoulders to tilt forward. Keep tension on the belt. Extend and explode forward with a hip thrust.
36. Squat down and up. Stay synchronized with your opposing partner.
37. When you start this exercise be sure that you and your partner both walk your feet forward enough so that you’re relying on each other to stand up. Do not allow your heels to come up off of the floor. Squat down until your bottom hits the floor and stand up. Stay synchronized with your partner.
38. Wrap around your partners torso and simply stand up. Partner two’s feet will slide back. Return back to the starting position by slowly walking backward until your partner’s bottom hits the floor. If you do not have the range of motion for this exercise, you may be able to make it work by wrapping up higher near your partner's armpits or by starting in the standing position and only going as low as you desire.
39. Lift partner two on your shoulders with a fireman’s carry. Squat down and up.
40. Get into the cradle position by putting one arm behind your partners knees and another behind their upper back. Have them lay back into your arms. When you are in your starting position drive your hips back, allow your shoulders to tilt forward, and keep you back straight. This is a hip dominant exercise. Thrust your hips forward fast and strong finishing the exercise in a neutral position. If you cannot perform this exercise try number 41.
41. This exercise is the same as the cradle deadlift (exercise 40) however the grip is slightly altered. Begin your set up as you would for your cradle deadlift exercise 40. Before your partner leans back into your arms get chest to chest, and put one of your arms in between their thighs. Partner two should also wrap their legs together, and wrap their arms around your torso. This grip puts less stress on your upper body, making it easier to hold your partner up.
42. Use two other partners (not seen in this picture) to help assist partner two onto your shoulders safely. Have those two partners also stay close by and spot. Squat down and up. This is an advanced squat that should be used selectively.
43. Swing your partner from side to side without allowing their feet to touch the floor. This movement is very similar to a kettle bell swing (with a little extra knee bend for support). Perform this exercise explosively.
PARTNER LOWER BODY LOCOMOTION EXERCISES (44-50)
44. Push your partner forward. Partners should resist more or less depending on your ability.This exercise is similar to your sled push with a high pole grip
45. Hold the belt and run backward.
46. It is hard to see but their is a belt in this picture. Make sure the belt is placed on your trap muscle as opposed to your neck. Walk forward with a tiger walk. Partner two underneath you is holding the belt as they are dragged on the floor. This is an excellent exercise and is very similar to your sled push with a low grip.
47. Perform a lateral lunge. Do not use your arms to pull your partner. If you cannot drag your partner, they can assist you by pushing with their feet
48. Have your partner hop on your back. Walk/run forward.
49. This exercise is similar to the trust push (exercise 29). As you catch your partner step back so your feet are together. Step forward as you push. Drive with your lower body as you push forward.
50. Dead-lift your partner off of the ground and walk forward. Partner two should have their knees rise off of the floor, however their hands may remain on the ground lightly as they walk/slide them forward with your movement. This exercise is similar to the strong man exercise known as the duck walk. Partners should squeeze their belly tight and breathe out as they are lifted.
PARTNER FULL BODY EXPLOSIVE EXERCISE
50. This exercise shows as number 50 on the chart but is really meant to be number 51. Maybe it's a sign that I should not have included it, however I could'nt resist. Partners should lay completely relaxed on the floor. Lift your partners shoulders so they are in a seated position. Perform a bear hug squat (exercise 38) so that your partner can stand on their feet. Use the fireman’s carry to get them on your shoulders. Place your hands on their chest and thigh. Partners should inter lock their feet and remain stiff like a board. Slightly flex your knees and hips then extend up with your lower body as you press your partner and throw them forward. The matt is not seen in this picture but throw your partner on a matt or cousin (if you are at the beach or near a pool you can also throw your partner into water). This exercise is a bonus exercise for fun. It is not intended for everyone and should most definitely be used selectively.