SPS Video DATABASE

Phase 1
Reaper Warm Up https://youtu.be/wqMJqL0lgH4

Aerobic Plyometrics https://youtu.be/WfznVv_w6_4

Dead Stop Trap Bar Jumps https://youtu.be/K3NhqRGaPmg

Eccentric Front Squat https://youtu.be/e2eKEJD9crQ

HK landmine https://www.youtube.com/watch?v=eHeZNg2sH5Q

Low Cable Split Squat https://www.youtube.com/watch?v=bDjN6f-lu_g

HOW SL RDL https://www.youtube.com/watch?v=zRbbogx4n3c

Shank Strength https://youtu.be/WMCF0hnRky4

RFE Split Squat ISO https://youtu.be/xU90e33hkf0

TK Alt MB Punch https://www.youtube.com/watch?v=nsXj2V7CEEA

Eccentric Pull Ups https://youtu.be/w1ao6SG9xZA

Incline BB https://www.youtube.com/watch?v=hx7CnUDE_E
M

Hooklying Alt DB Bench https://www.youtube.com/watch?v=uq6zqzsyBj8

Seated Pulldown https://youtu.be/y9vX_scnsbU

TGU to elbow https://www.youtube.com/watch?v=HVSXtUd9o_g

Tempo Bear Push Ups https://youtu.be/dckldOIal-U

DB Fly ISO https://youtu.be/2fOADbr_bDQ

Hurdle Hop with Stick https://www.youtube.com/watch?v=it9kqNUvO9w

Deadlift https://www.youtube.com/watch?v=yFdRgXcD-Z8

Eccentric Zercher Squats https://www.youtube.com/watch?v=B4Lx2T4REBc

Alt Chest Supported Row https://www.youtube.com/watch?v=uC5KWU3Kk4

Y

TK See SawPress https://www.youtube.com/watch?v=4YNeCzlOkpM

Ball Leg Curl https://www.youtube.com/watch?v=wHDlvpfwblA

HK Med Ball Punch https://www.youtube.com/watch?v=SiFpG0OXs3U

Altitude Landing Push Up https://youtu.be/hbI6hfYVObY

Explosive Pull Ups https://youtu.be/vvv1J-51NK0

Barbell Bench Press https://www.youtube.com/watch?v=eNsXeyZLwt8

Offset 3 Point Push-Ups https://www.youtube.com/watch?v=MSqk41m3Sq

0

Quadruped Row https://www.youtube.com/watch?v=LaTsfMWKIsg

Step Up to Cross Connect https://youtu.be/ZlSORWLxhKY

Bike Sprints https://youtu.be/ouLvDAyOHIU

HICT Step Ups https://www.youtube.com/watch?v=i6r9_7MZ4Kk

Cable Curls https://youtu.be/j6GLHgLXNDU

Tricep Pressdowns https://youtu.be/s5XamJytZys

DB Flyes with Pause https://youtu.be/oeKRLdhnvSE

Phase 2
A Skips https://youtu.be/V2ehcfjCRnA

Paused Countermovement TB Jump https://youtu.be/w_9MuCKo6nc

Paused Front Squat https://youtu.be/s9nDJaAEf9I

TK Viking Press https://www.youtube.com/watch?v=iThzPsgGmdE

2KB Racked RFE Split Squat https://www.youtube.com/watch?v=pfNARyQuVh

U

Kickstand RDL https://www.youtube.com/watch?v=EuEe4fu2HY0

Squatty Jump Rope https://youtu.be/SqhUUhwuZOE

Continuous Sled Drag https://www.youtube.com/watch?v=YsHFjeADN7g

Calf/Split Squat ISOs https://www.youtube.com/watch?v=OZLfr1dkSaM

Seated Rocker Box Jumps https://www.youtube.com/watch?v=cZe9fixOiYU

Split Stance MB Punch with Heel https://youtu.be/FbUXe4N1aHY

Reference

Altitude Landing to Explosive Push Up https://youtu.be/aJcsFt0DzQk

Chin up https://www.youtube.com/watch?v=gXYDpedaJX
M

Snatch Grip RDL w/ pause https://www.youtube.com/watch?v=AlFquV9zSW0

Alt Incline DB Bench Press https://www.youtube.com/watch?v=iphfMVavJdA

2KB Racked Sprinter Step Ups https://youtu.be/EZEDKANjSTM

Hurdle Hops with Rebound https://www.youtube.com/watch?v=iapEC5sv6zw

See Saw DB Bench Press https://www.youtube.com/watch?v=cMgjjWbnPA
8

Single Leg Ball Leg Curl https://www.youtube.com/watch?v=PL_mviKdk-g

Feet Elevated Push Ups https://www.youtube.com/watch?v=b9IAZNiHfA0

One Arm Row with Overhead Reach https://www.youtube.com/watch?v=k9vVeERXg4

w

Sled Sprint https://www.youtube.com/watch?v=bXRkOTFtbN

U

Bike Sprint https://www.youtube.com/watch?v=ouLvDAyOHI

U

Phase 3
Skips for Height https://www.youtube.com/watch?v=O9jxfVkD7Iw

CM Trap Bar Jumps https://www.youtube.com/watch?v=2TJj4nB3dms

Retrostep Landmine Press https://www.youtube.com/watch?v=LbqGOLYPlH0

Front Squat Grip Reverse Lunge https://www.youtube.com/watch?v=Mw5atHRJKt0

Barbell SL RDL https://www.youtube.com/watch?v=pXhVV-QRldQ

Rebound CMJ https://www.youtube.com/watch?v=K03xrecBKqc

Rotary Med Ball Punch https://www.youtube.com/watch?v=4QAZtLtoooo

Depth Drop Push Up https://www.youtube.com/watch?v=DBanK5D5kL

M

Weighted Chin Ups https://www.youtube.com/watch?v=MfB3RR7hjBs

RDL https://www.youtube.com/watch?v=stnPZzHHKaY

Floor Press https://www.youtube.com/watch?v=az49SBZoBfI

Sprinter Step Up to Jump https://www.youtube.com/watch?v=1MrzqjvWqs8

Copenhagen Plank https://www.youtube.com/watch?v=E-trvMIbCBU

Band Resisted A-Runs https://www.youtube.com/watch?v=3RoCyqlRMcc

Continuous Hurdle Hops https://www.youtube.com/watch?v=lzgbl5qgvZI

Oscillatory Squat https://www.youtube.com/watch?v=JnRbVYm8tDE

Weighted Push Ups https://www.youtube.com/watch?v=L9OV3h3wnU

c

Barbell Hip Thrusts https://www.youtube.com/watch?v=Jdf8XcywSSQ

Seated Row https://www.youtube.com/watch?v=1WhFruBtBjw

Phase 4
Walk In Sprints https://youtu.be/6_gleLfxMZk

Lower Body Modified French https://www.youtube.com/watch?v=lNzkuA9AJhc

Contrast I

Landmine Press https://www.youtube.com/watch?v=05BeoYZkoNs

SSB RFE Split Squats https://www.youtube.com/watch?v=iVsoQV9aQkY

Half Kneel Open Hip Sprint https://www.youtube.com/watch?v=oRESQ-Zd0I8

Upper Body Modified French https://www.youtube.com/watch?v=n2iZOAuC8no
Contrast

Weighted Chin Ups https://www.youtube.com/watch?v=MfB3RR7hjBs

Feet on Wall Shoulder Press https://www.youtube.com/watch?v=q-toSo6hoGc

Oscillatory Split Squats ​https://www.youtube.com/watch?v=fVxstP_UTcY

Copenhagen Plank w/ Cross Connect https://www.youtube.com/watch?v=7vAX_7dYdcw

Shuffle to Sprint Back https://www.youtube.com/watch?v=v2nbDAT-giM

Lower Body Modified French https://www.youtube.com/watch?v=hMv86fRzhyk

Contrast II

Incline Bench Press https://www.youtube.com/watch?v=hx7CnUDE_E

M

Sl Hip Thurst Off Toe https://www.youtube.com/watch?v=u04jCDg2rZM

Chest Supported Row https://www.youtube.com/watch?v=yBW1XcKmSj

Q

Seated DB Press https://www.youtube.com/watch?v=YTfFFp-l_AI

Barbell Row https://www.youtube.com/watch?v=iSc33MrplsE&

feature=emb_title