• 10 and more active attendances. You are responsible for skipping or not attending classes. 3 and more absences = grade F.
• final e-test (20 questions from NSCA Essentials of Strength Training and Conditioning 3rd ed)
• reading&wathing stuff here!
• your final grade is only depended on correct answers in your final test ( A = 19 and more, B =18, C=17, D=16, E=16, F = 15 and less) and your attendance.

If you break down the movement and do it correctly, you will see it has much to offer:

• a primitive rolling pattern,
• unilateral development,
• a lunge pattern,
• an overhead hold,
• two hip hinges,
• glute activation,
• core recruitment,
• improved leg drive, and
• rotator cuff stabilization.

1. Bodyweight high box squat
2. Bodyweight mid box squat
3. Bodyweight low box squat
4. Bodyweight counterbalance parallel squat
5. Bodyweight counterbalance full squat
6. Kettlbell or goblet low box squat
7. Kettlbell or dumbbell goblet full squat
8. Dumbbell between bench squat
9. Barbell box squat
10. Barbell front squat
11. Barbell back squat (high and low)
12. Zercher squat
13. Barbell plus band/chain squat

1. Bodyweight hip hinge (wall/dowel)
2. Band good morning
3. Kettlebell or dumbbell sumo deadlift
4. Dumbbell Romanian deadlift
5. Barbell high rack pull
6. Barbell medium rack pull
7. Barbell low rack pull
8. Barbell Romanian deadlift
9. Hex bar deadlift high handles
10. Hex bar deadlift low handles
11. Barbell conventional deadlift (most beneficial for 99% athletes)
12. Barbell sumo deadlift
13. Barbell good morning (Russian deadlift)
14. Barbell snatch grip deadlift
15. Barbell deficit deadlift
16. Barbell plus band/chain deadlift

Horizontal

• floor press
• bench press

Vertical

• shoulder/military/overhead press
• push press
• push jerk
• split jerk
• bar/ring dip

• Scapular pull-up
• Pull-up/chin-up
• Ring row (progression) / Inverted barbell row
• Barbell row