THP Appendix

Exercise Glossary:

Filling In The Gaps and Warm Up:

Rotational Work:

CrossBody Downward Rotation

https://youtu.be/fCw9pdSyDpk

Upward Rotation

https://youtu.be/I03HejcUcI8

Glute Acctivation:

Banded Knee Adduction

https://youtu.be/jbzL7gjhtf0

Banded Knee Abduction

https://youtu.be/JBpqZNRHVJg

Banded Pull Thoughs

https://youtu.be/YyfU-Ao9tgM

Postural Reset:

Banded Lateral Pull-Down

https://youtu.be/nt297qlhAJA

Standing Banded Vertical Row

https://youtu.be/g24FFs1EezA

Palm up Banded Pull Aparts

https://youtu.be/kguD-rgMsz4

Banded Peck Deck

https://youtu.be/ArqFH-WftTo

Banded Horizontal Row

https://youtu.be/rzifm9aH1lA

Banded Face Pull

https://youtu.be/0i5WWceSwQA

Standing Power Crunch

https://youtu.be/aiNKedFPbxI

Fast Singles – Skipping

https://youtu.be/gXnNWFBI3BY

Jumping Jacks

https://youtu.be/0e1L7c-rSgg

High Knees

https://youtu.be/Vvrd5IfFDaU

Day 1:

Incline Press

https://youtu.be/XW0iiOQ42bs

OA Crossbody Bent-Over Row – One Arm Bent Over Row

https://youtu.be/LsMONTAgsdQ

Seated Row

https://youtu.be/Ea5ou9XR1oU (One Arm)

https://youtu.be/FQRme4TNl8I (Two Arms)

Banded PeckDeck

https://youtu.be/ArqFH-WftTo

OA Straight Arm Pull Down – One Arm Staight Arm Pull-Down

https://youtu.be/nGeRG9vdaJM

OA Kneeling Pull-Over – One Arm Kneeling Pull-Over

https://youtu.be/-ypXRnJbd70

Wide Grip Pull-Down

https://youtu.be/mDD5siUtH4g

Bulgarian Split Squat

https://youtu.be/1s3FIqNkytM

Fast Singles – Skipping

https://youtu.be/gXnNWFBI3BY

Speed Burpees

https://youtu.be/q9w2PKe2O5M

Day 2:

Rotational Work:

CrossBody Downward Rotation

https://youtu.be/fCw9pdSyDpk

Upward Rotation

https://youtu.be/I03HejcUcI8

Pavlov Press Series (Anti Rotation)

https://youtu.be/kTtabUGXxKk

Glute Activation:

Banded Knee Adduction

https://youtu.be/jbzL7gjhtf0

Banded Knee Abduction

https://youtu.be/JBpqZNRHVJg

Banded Pull Thoughs

https://youtu.be/YyfU-Ao9tgM

Postural Reset:

Banded Lateral Pull-Down

https://youtu.be/nt297qlhAJA

 Standing Banded Vertical Row

https://youtu.be/g24FFs1EezA

Palm up Banded Pull Aparts

https://youtu.be/kguD-rgMsz4

Banded Peck Deck

https://youtu.be/ArqFH-WftTo

Banded Horizontal Row

https://youtu.be/rzifm9aH1lA

Banded Face Pull

https://youtu.be/0i5WWceSwQA

Standing Power Crunch

https://youtu.be/aiNKedFPbxI

High Knees

https://youtu.be/Vvrd5IfFDaU

Day 3:

Bulgarian Dips

https://youtu.be/nIBVPYFecuI (Door)

https://youtu.be/53kpxRU32UM (Rings)

https://youtu.be/7auJxTrVnpc (Banded on Rings)

Wide Grip Pull Downs

https://youtu.be/mDD5siUtH4g

Max Push Ups

https://youtu.be/QxNt42HC-3I (Banded)

Body Row aka Aussie Pull Up

https://youtu.be/IXPrZuUw3wU (Suspension Trainer)

Deadlift

https://youtu.be/kJELsiaJyB8 (Banded)

Fast Singles

https://youtu.be/gXnNWFBI3BY

Banded Thrusters

https://youtu.be/_EA6ObtSpp4

Day 4:

Rotational Work:

CrossBody Downward Rotation

https://youtu.be/fCw9pdSyDpk

Upward Rotation

https://youtu.be/I03HejcUcI8

Pavlov Press Series (Anti Rotation)

https://youtu.be/kTtabUGXxKk

Glute Activation:

Banded Knee Adduction

https://youtu.be/jbzL7gjhtf0

Banded Knee Abduction

https://youtu.be/JBpqZNRHVJg

Banded Pull Thoughs

https://youtu.be/YyfU-Ao9tgM

Postural Reset:

Banded Lateral Pull-Down

https://youtu.be/nt297qlhAJA

Standing Banded Vertical Row

https://youtu.be/g24FFs1EezA

Palm up Banded Pull Aparts

https://youtu.be/kguD-rgMsz4

Banded Peck Deck

https://youtu.be/ArqFH-WftTo

Banded Horizontal Row

https://youtu.be/rzifm9aH1lA

Banded Face Pull

https://youtu.be/0i5WWceSwQA

Banded Slams

https://youtu.be/Oy3PfccBWpo

Jumping Jacks

https://youtu.be/0e1L7c-rSgg

Days 5:

OA OH Press – One Arm OverHead press

https://youtu.be/ozaNF090ofE

OA Pull Down – One Arm Pull Down

https://youtu.be/Io83rkbcOUg

Postural Reset:

Banded Lateral Pull-Down

https://youtu.be/nt297qlhAJA

Standing Banded Vertical Row

https://youtu.be/g24FFs1EezA

Palm up Banded Pull Aparts

https://youtu.be/kguD-rgMsz4

Banded Peck Deck

https://youtu.be/ArqFH-WftTo

Banded Horizontal Row

https://youtu.be/rzifm9aH1lA

Banded Face Pull

https://youtu.be/0i5WWceSwQA

Banded Stair Case Step ups

https://youtu.be/dwQYMRoleNU

Fast Singles

https://youtu.be/gXnNWFBI3BY

Banded Pull Throughs

https://youtu.be/YyfU-Ao9tgM

Day 1

PPL

Push:

OA OH Press – One Arm OverHead press

https://youtu.be/ozaNF090ofE

Bulgarian Dips

https://youtu.be/nIBVPYFecuI (Door)

https://youtu.be/53kpxRU32UM (Rings)

https://youtu.be/7auJxTrVnpc (Banded on Rings)

Incline Press

https://youtu.be/XW0iiOQ42bs

Max Push Ups

https://youtu.be/QxNt42HC-3I (Banded)

Banded Peck Deck

https://youtu.be/ArqFH-WftTo

Standing Banded Vertical Row

https://youtu.be/g24FFs1EezA

Banded Lateral Pull-Down

https://youtu.be/nt297qlhAJA

Palm up Banded Pull Aparts

https://youtu.be/kguD-rgMsz4

Banded Horizontal Row

https://youtu.be/rzifm9aH1lA

Banded Face Pull

https://youtu.be/0i5WWceSwQA

High Knees

https://youtu.be/Vvrd5IfFDaU

Day 2:

Rotational Work:

CrossBody Downward Rotation

https://youtu.be/fCw9pdSyDpk

Upward Rotation

https://youtu.be/I03HejcUcI8

Pavlov Press Series (Anti Rotation)

https://youtu.be/kTtabUGXxKk

Glute Activation:

Banded Knee Adduction

https://youtu.be/jbzL7gjhtf0

Banded Knee Abduction

https://youtu.be/JBpqZNRHVJg

Banded Pull Thoughs

https://youtu.be/YyfU-Ao9tgM

Postural Reset:

Banded Lateral Pull-Down

https://youtu.be/nt297qlhAJA

Standing Banded Vertical Row

https://youtu.be/g24FFs1EezA

Palm up Banded Pull Aparts

https://youtu.be/kguD-rgMsz4

Banded Peck Deck

https://youtu.be/ArqFH-WftTo

Banded Horizontal Row

https://youtu.be/rzifm9aH1lA

Banded Face Pull

https://youtu.be/0i5WWceSwQA

Standing Power Crunch

https://youtu.be/aiNKedFPbxI

Jumping Jacks

https://youtu.be/0e1L7c-rSgg

Day 3 :

Pull

OA Pull Down – One Arm Pull Down

https://youtu.be/Io83rkbcOUg

OA Crossbody Bent-Over Row – One Arm Bent Over Row

https://youtu.be/LsMONTAgsdQ

Seated Row

https://youtu.be/Ea5ou9XR1oU (One Arm)

https://youtu.be/FQRme4TNl8I (Two Arms)

Wide Grip Pull Downs

https://youtu.be/mDD5siUtH4g

OA Kneeling Pull-Over – One Arm Kneeling Pull-Over

https://youtu.be/-ypXRnJbd70

Wide Grip Pull-Down

https://youtu.be/mDD5siUtH4g

Body Row aka Aussie Pull Up

https://youtu.be/IXPrZuUw3wU (Suspension Trainer)

OA Straight Arm Pull Down – One Arm Staight Arm Pull-Down

https://youtu.be/nGeRG9vdaJM

OA Kneeling Pull-Over – One Arm Kneeling Pull-Over

https://youtu.be/-ypXRnJbd70

Banded Lateral Pull-Down

https://youtu.be/nt297qlhAJA

Standing Banded Vertical Row

https://youtu.be/g24FFs1EezA

Palm up Banded Pull Aparts

https://youtu.be/kguD-rgMsz4

Banded Face Pulls

https://youtu.be/0i5WWceSwQA

High Knees

https://youtu.be/Vvrd5IfFDaU

Day 4:

Rotational Work:

CrossBody Downward Rotation

https://youtu.be/fCw9pdSyDpk

Upward Rotation

https://youtu.be/I03HejcUcI8

Pavlov Press Series (Anti Rotation)

https://youtu.be/kTtabUGXxKk

Glute Activation:

Banded Knee Abduction

https://youtu.be/jbzL7gjhtf0

Banded Knee Abduction

https://youtu.be/JBpqZNRHVJg

Banded Pull Thoughs

https://youtu.be/YyfU-Ao9tgM

Postural Reset:

Banded Lateral Pull-Down

https://youtu.be/nt297qlhAJA

Standing Banded Vertical Row

https://youtu.be/g24FFs1EezA

Palm up Banded Pull Aparts

https://youtu.be/kguD-rgMsz4

Banded Peck Deck

https://youtu.be/ArqFH-WftTo

Banded Horizontal Row

https://youtu.be/rzifm9aH1lA

Banded Face Pull

https://youtu.be/0i5WWceSwQA

Banded Slams

https://youtu.be/Oy3PfccBWpo

Jumping Jacks

https://youtu.be/0e1L7c-rSgg

Day 5:

Legs:

Glute Activation:

Banded Knee Adduction

https://youtu.be/jbzL7gjhtf0

Banded Knee Abduction

https://youtu.be/JBpqZNRHVJg

Banded Pull Thoughs

https://youtu.be/YyfU-Ao9tgM

Bulgarian Split Squat

https://youtu.be/1s3FIqNkytM

Banded Stair Case Step ups

https://youtu.be/dwQYMRoleNU

Deadlift

https://youtu.be/kJELsiaJyB8 (Banded)

Banded Pull Thoughs

https://youtu.be/YyfU-Ao9tgM