Legs
Body Weight Squats
Barbell Back Squats
Barbell Front Squats
Dumbbell Squats
Dumbbell Front Squats
Dumbbell Farmer Carry
Dumbbell Calf Raises
Romanian Deadlift (Glute/Hamstring)
Goblet Squat
Bulgarian Split Squat
Engaging the Foot
Chest
Push-ups
Barbell Benchpress
Dumbbell Benchpress
Cable Chest Fly if you have the machine
Back
Barbell Deadlift
Barbell Row
Dumbbell Single Arm Row
Pull-Ups
Arms
Dumbbell Bicep Curl
Dumbbell Hammer Curl
Dumbbell Tricep Kickback
Shoulder
Shrugs
Barbell Shoulder Press
Dumbbell Shoulder Press
Shoulder Stability
Core
Planks – Hold 30 Seconds or more for each rotation
Sit-Ups
Single Leg Bridge
Bent Leg Twist
Special
Barbell Power Clean
Barbell Power Clean
Running
Agility
Agility
Agility