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Michael Ochnicki Exercise Library

Strength

Snatch RDL
Snatch RDL
Front Squat
Front Squat
Zercher Squat
Zercher Squat
Strict Press
Strict Press
Safety Bar Squat
Safety Bar Squat
Front Squat w/ straps
Front Squat w/ straps
Zercher Deadlift
Zercher Deadlift
Barbell Snatch
Barbell Snatch
Partial ROM Deadlift
Partial ROM Deadlift
Push Press
Push Press
Hang Power Clean
Hang Power Clean

Mobility & Activation

Active Pigeon
Active Pigeon
Kickstand DL
Kickstand DL
Hanging Leg Raises
Hanging Leg Raises
Internal Rotation Hip Hinge
Internal Rotation Hip Hinge
Lunge Drops
Lunge Drops
Cross-Leg Side Bend
Cross-Leg Side Bend
Long Lunge Pulse
Long Lunge Pulse

Trunk Bending

Steinborn Taps
Steinborn Taps
Lunge Side Bends
Lunge Side Bends
Bent Press
Bent Press
Weighted Forward Fold
Weighted Forward Fold
Full ROM Situp
Full ROM Situp
Cross-Leg Side Bend
Cross-Leg Side Bend

Soft Tissue Management

Coming Soon
Coming Soon
Coming Soon
Coming Soon
Coming Soon
Coming Soon

Sample Workout Menu

Flexibility Builder

(Rotate between A1 and A2 until finished)

A1. Quad Stretch 2 x 60sec each leg
A2. Weighted Hamstring Sit-Back - 2 x 30s Holds

B1. Long Stance Pulses 2 x 20 pulses each side
B2. Deep Squat Holds (use dumbbell) - 2 x 45s Holds

C1. Round Back Curl 2 x 10 reps
C2. Calf Massage - 2 x 60s passes

 

Reduce Stiffness / Recovery Day

(Rotate between A1 and A2 until finished, then move to B1 and B2, etc)

A1. Front Thigh Release - 30-60s gentle movement while on lacrosse ball.
A2. Upper Back Release - 30-60s on lacrosse ball (between shoulder blades or on upper neck)

B1. Front Shin Release 2 x 60s moving ankle while holding ball on upper shin muscle.
B2. Calf Massage - 2 x 60s on foam roller.

C1. Quad Stretch - 2 x 60sec Holds
C2. Inner Thigh Release - 2 x 60s against wall

D1. Quad Stretch - 2 x 90s holds against wall

 

Strength Build 1

(Rotate between A1 and A2 until finished)

A1. DB Front Squats 2-3 sets, use enough weight and reps to get close to failure, but leave 1-2 reps RIR (RIR, reps in reserve)
A2. Lean Forward Pushups - 2-3 sets, 1-2 reps in reserve.

B1. DB Bench Deadlifts 2-3 sets, 2-3 reps in reserve.
B2. DB Bench Rows - 2-3 sets, go to failure (leave 0 reps in reserve)

Cooldown:

B1. Round-Back Curl - 2 x 6-8 reps, light to medium weight
B2. Deep Squat Holds - 1 x 60s hold

 

Strength Build 2

(Rotate between A1 and A2 until finished)

A1. Bench Squats 2 x 60sec Holds
A2. L-Sit Overhead Press - 2 x 30s Holds

B1. Kneeling Hip Flexor Raises 2 x 10-15 pulses
B2. Chin-Ups w/ Core Tension - 2 sets to failure

Cooldown:

C1. Cross-Leg Side Bend 2 x 8-10 reps each side.
C2. Weighted Sit-Backs (ankle) - 2 x 30s Holds

 

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