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Exploring the Essential Features of “Alex Kanellis & Junior Leoso – Landmine University Level 1 Coaches Certification 2023”
The Landmine University system is the ultimate method for developing explosive, functional strength through the Spinal Engine.
Course curriculum
1 Chapter 1 Introduction
Welcome to Landmine University!
LIST: Landmine University Training Principles
Principle 1: Forward Intent
Tutorial/Homework: Pounce Squat, Forward Intent
Principle 2: Core Driven Movement
Tutorial/Homework: Wall Stretch, Core Driven Movement
Principle 3: Rotational Intent
Tutorial/Homework: BW Screwdriver, Rotational Intent
Principle 4: Positions Before Transitions•
Tutorial/Homework: Bodyweight Iso Lunge (Blade Position), Positions before Transitions
Principle 5: Progressive Overload
Lecture: Progressive Overload
Chapter 1 Conclusion
2 Screwdriver Series Intro
Lecture: Importance of Movement Homework
Screwdriver Series: List of exercises
Lecture: Holding the Bar
Tutorial/Homework: Blade Position ISO
Lecture: Landmarks
IMAGE: Landmarks
Tutorial/Homework: The Screwdriver
Lecture: Bar Movement
Tutorial/Homework: Coiled Reverse Lunge
Lecture: Coiled Training
Tutorial/Homework: Rotational Reverse Lunge
Lecture: Skipping the Middle
Tutorial/Homework: Split Switch Screwdriver
Lecture: Long Side/Short Side
QUIZ: Screwdriver Series
Screwdriver Series Conclusion
3 Split Jerk Series Intro
Split Jerk Series: List of exercises
Tutorial/Homework: Lockout Position ISO
Lecture: Aiming Points
Tutorial/Movement Homework: One Arm Press
Lecture: Proximal Cues/Distal Clues
Tutorial/Movement Homework: Step Press
Tutorial/Movement Homework: Step Back Press
Tutorial/Movement Homework: Wall Driver
Lecture: Foot Position
Tutorial/Movement Homework: High Hand Switch
Lecture: Pelvic Tilt
Tutorial/Movement Homework: Split Jerk
Split Jerk Series Conclusion
4 Split Clean Series Intro
Split Clean Series: List of exercises
Tutorial/Movement Homework: Hang Position ISO
Lecture: Off Elbow
Tutorial/Movement Homework: Coiled Deadlift
Lecture: Thumbs
Tutorial/Movement Homework: Step Clean
Lecture: Stay “Squatty”
Tutorial/Movement Homework: Split Clean
Lecture: Bar Speed/Rhythm
Tutorial/Movement Homework: Split Clean and Jerk
Lecture: Weightlifting Straps
Tutorial/Homework: DB Series
Lecture: Introducing the System
Lecture: Workshop Preface
Workshop Cheatsheet
Split Clean Series Conclusion
5 Split Snatch Series Introduction
Split Snatch Series: List of Exercises
Tutorial/Movement Homework: High Pull ISO
Lecture: If you’re going to fall…
Tutorial/Movement Homework: Coiled High Pull
Tutorial/Movement Homework: Coiled High Pull to Step Back Press
Tutorial/Movement Homework: Step Snatch
Lecture: Jammer Arm
Tutorial/Movement Homework: Split Snatch
Lecture: Band Tension
Tutorial/Movement Homework: Walking DB Split Snatch
Lecture/Tutorial: Band Hip Circuit
Split Snatch Series Conclusion
6 Chapter 6 Intro
Lecture: Mobility
Tutorial: Mobility/General Warm-up
Tutorial/Movement Homework: Overhead Squat Archer
Lecture: Absolute Strength
Lecture: Speed Strength
Tutorial: Heavy Split Clean/Jerk
Lecture: Explosive Strength
Tutorial: Dynamic Method Split Clean
Lecture: Elastic Strength
Tutorial: Quick Hops
Tutorial: Landmine Step-Throw
Tutorial: Med Ball Step-Throw
Lecture: GPP/Hypertrophy
Tutorial: Mechanical Dropset
Tutorial/Movement Homework: Coiled Single Arm Rows
Tutorial/Movement Homework: Coiled Pallof Press
Tutorial/Movement Homework: Coiled Kettlebell Swing
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