I wanted to contribute some things I did while completed my Bronze TSCC (Twist Sport Conditioning Coach) Certification as a trainer, and I felt that sharing is caring..
If you aren't acquainted with twist it is a Calgary,Canada based company that specializes in sport specific training.
Several months ago I acquired the dvds which ran me almost about 200$, (plus 30$ shipping which hurt) to study so I could challenge the exam.
So to study, I essentially transcribed in my own words every sentence painstakingly slowly. Each exercise would run and be explained for approximately 30 seconds - 45 seconds and it would take me 4-5 minutes to screenshot the pictures on my laptop, put them in the world document and adjust the statements into my own words. A twenty minute video took about 1-2 hours straight to make notes on.
Included in the DVD set, was each exercise in all the five different sections covering;Linked Strength - Chest & Back
Linked Strength - Legs & Shoulders
Agility, Quickness, & Reaction Skills
Since this is a bodybuilding forum and you likely want to get down to the meat and potatoes; so to speak, the weight bearing exercises, the first one I'll put up is the Leg program.
You'll find several exercises that you can effectively add to any hypertrophy or strength regiment.http://speedy.sh/2YYsY/Twist-Conditioning-Leg-Notes.docx
You will find some exercises are relatively simplistic, whereas others are much more difficult. Hopefully this isn't too messy or difficult to understand, as I have taken it directly from my notes.
Should have time to upload the rest soon, really busy studying CSEP as a Personal Trainer lately. Find time when I can.
Cheers, get learning & get lifting