Cowboy Strong: Building Functional Power by Gary Calcagno

<!-- split -->

• Introduction


• Hip Mobility - Giant Walks, Backwards Step Tap


• Lateral Over-Unders and Low Singles


• Movement Prep - Knee Hug and Twist, Quad Stretch, Ankle Tuck, Spiderman Lunge, Sumo Squat, Scoops, Low Crossover Kicks, High Crossover Kicks, Side Lunge, Inch Worms

• 
  Overview of the 4 Day Strength Program
  
  


• Barbell Warmup - Part 1


• Barbell Warmup - Part 2
  
  


• Day 1 (Explosive Day) - Exercise 1 Power Clean
  
  


• Day 1 & 3 (Explosive Day) - Exercise 2 Snatch
  
  


• Day 1 & 3 (Explosive Day) - Exercise 3 Power Jerk
  
  


• Day 1 & 3 (Explosive Day) - Exercise 4 Bar Pull-Ups Neutral Grip
  
  


• Day 1 & 3 (Explosive Day) - Exercise 5 Bar Shrugs
  
  


• Day 1 & 3 (Explosive Day) - Exercise 6 Straight Bar Pause Curl
  
  


• Day 1 & 3 (Explosive Day) - Exercise 7 Four Way Neck
  
  


• Day 1 (Explosive Day) - Exercise 8 25x50x10
  
  


• Day 2 (Strength Day) - Exercise 1 Back Squat
  
  


• Day 2 (Strength Day) - Exercise 2 Dumbell Walking Lunge
  
  


• Day 2 (Strength Day) - Exercise 3 Glute/Hamstring
  
  


• Day 2 & 4 (Strength Day) - Exercise 4 Bench Press
  
  


• Day 2 & 4 (Strength Day) - Exercise 5 Incline Bench Press
  
  


• Day 2 & 4 (Strength Day) - Exercise 6 Dumbell Bench
  
  


• Day 2 & 4 (Strength Day) - Exercise 7 Two Way Raise
  
  


• Day 2 & 4 (Strength Day) - Exercise 8 10/15's
  
  


• Day 2 (Strength Day) - Exercise 9 Prone 4
  
  


• Day 2 (Strength Day) - Exercise 10 Chris Abs
  
  


• Day 3 (Explosive Day) - Exercise 1 Rack Clean


• Day 3 & 1 (Explosive Day) - Exercise 2 Snatch
  
  


• Day 3 & 1 (Explosive Day) - Exercise 3 Power Jerk
  
  


• Day 3 (Explosive Day) - Exercise 4 Burpee Box Jumps
  
  


• Day 3 & 1 (Explosive Day) - Exercise 5 Bar Pull-Ups Neutral Grip
  
  


• Day 3 & 1 (Explosive Day) - Exercise 7 Straight Bar Pause Curl
  
  


• Day 3 (Explosive Day) - Exercise 8 Hanging Knee Tucks
  
  


• Day 4 (Strength Day) - Exercise 1 Front Squat
  
  


• Day 4 (Strength Day) - Exercise 2 Single Leg Squat
  
  


• Day 4 (Strength Day) - Exercise 3 RDL
  
  


• Day 4 (Strength Day) - Exercise 9 Push up T's (Exercises 4-8 Are Same as Day 2)
  
  


• Final Words

$47