This variation simulates a decline pullover (more range of motion) but with extra core engagement. NFL athlete Jarius Wynn demonstrates.
Already good at pistol squats? Showoff. Now try this advanced variation.
End leg day with this 45-60 second squat hold. It'll help with hip mobility and test your mental toughness.
Adding deep, 3-5 second holds to your split squat ramps up lower body development and helps with tight hip flexors.
For chest development, do a light bench press to the neck. A good scheme is 6 sets of 6 reps with 20-second rest periods.
Bulletproof your posterior chain with this good morning variation. Also works great for opening up your hips.
With the squat, you want to break from the knees and hips at the same time. This plyo drill can teach the correct movement pattern and fix bad patterns.
Looks odd, but this classic lift's emphasis on cross-body loads will quickly bolster your core strength. Here's how to do it.
Also called mountain climber pull-ups, these are great for grip and forearm strength.
To get the most growth in your quads when using the hack squat, don't lock out at the top.
Ramp up the difficulty of the pistol squat with this variation.
The pistol squat requires mobility, strength, and balance. If you're not there yet, try the box squat version. Progress by using a lower box.
Finish off leg day with this quad-focused exercise. Stay in the crouched position and shoot for 15 reps per leg.
If you can bench press two 90 pound dumbbells, you should be able to single-arm bench press a 90 pound dumbbell. If not, your core is too weak.
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Train your core anywhere with this exercise. Add a weight vest to make it tougher. Do it from your knees if it's too difficult.
Even if you're tired of pumpkin, you'll love these. They're packed with protein too.
Studies agree that excess body fat lowers intelligence, but eating a certain kind of fat can increase it. Info here.
Nail your abs and strengthen your core with this unique exercise.
Rotational core exercise. You need them. Try one of these.
The pros and cons of straps, how to really train your grip and forearms, and more.
Are you good at ab wheel rollouts? Then ramp up your core work with this exercise.
Use this supplemental lift to strengthen your deadlift if you always miss from the floor. Pull off 3-4 inch blocks.
Perform 3 sets x 10-15 reps each of front raise, lateral raise, and bentover rear lateral raise. No rest between exercises.