My basic descriptions:
Hand Walkout
-start standing upright
-bend down and place your hands flat on the ground in front of you
-walk your hands away from your body
-this is simplier to a ab wheel from standing or barbell rollout
DB Dorsiflexion:
-calf raise is called plantarflexion
-dorsiflexion is the oposite movement
-instead of pointing your toes, your bring your toes pointing towards your head
-stick a db between your feet and point them towards your head
Split squat is a static lunge.
-start standing up
-step out of one leg
-lunge
-finish all reps on that leg before swapping over
zercher squat
-similer to a front squat however you rest the bars on your elbows not shoulders
-start with a light weight, very weird movement
decline DB pullover
-find a decline bench or put a box under a flat bench to make it angled
-grab a dumbbell with 2 hands and lie down
-with straight arms lower the weight behind your head
-another exercise you need to start with a light weight as it can take some getting used to
waterbury walk
-search t-nation for a better description
-start with a bar on the ground in front of a powerrack
-dead lift the bar up
-take a few steps forward with the bar
-then rest the weight down on the pins of the powerrack
-lift it again and take a few steps back to your starting point
-put the weight down
-thats one rep
-insane i know
Squat thrust
-not sure if this is what chad wants but this is what i think of
-holding a bb or db at shoulder height
-squat down and then back up
-after the squat do a shoulder press
-then squat again etc
1-leg dead
-another good one to search t-nation for
-stand on one leg with the other bent behind you at approx 90degree
-squat down on the leg you are standing on until your knee for the free leg touches the ground
-squat back up
side dead
-this is a one hand deadlift with the bb/db starting on one side of your body
-bend down grab it and deadlift it up
-keep your torso upright and don't bend to the side you are picking up from
They are basically how'd i try to explain them to someone. At some point or another they all would have shown up on
www.t-nation.com
Hope that helped and didn't confuse too much.