A fast metcon workout that melts fat and builds muscle. Works with cycling, running, or ropes. Check it out.
Add an upper-body and core challenge to your sled drags with this tough variation.
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.
Bulletproof your posterior chain with this good morning variation. Also works great for opening up your hips.
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.
Trying to hit a full pistol squat but having trouble? Use this regression, then progress by using the straps as little as possible.
Need to lose some body fat? Here's some tough love you need to hear.
All the convenience of a sandwich without the carbs.
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.
This movement looks like a rear delt exercise, and it is. But it's also a powerful anti-rotation core exercise.
Nail your abs and strengthen your core with this unique exercise.
Using a pair of sliders, first try a walking plank. To progress, drag a weight plate with your feet. Feeling like a badass? Attach a weighted sled.
Perform 3 sets x 10-15 reps each of front raise, lateral raise, and bentover rear lateral raise. No rest between exercises.
Use this accessory exercise if you're having trouble locking out your standard bench press.
Work on your core stability and hip mobility in one movement.
The best cue is to keep your shoulder blades back and down. The first few reps show the incorrect position. In the last few reps, the shoulder are back and down.
Use this lift to train your deadlift lockout and build your back and traps.
For this mechanical drop set, you'll start with the hardest exercise and, as you fatigue, move to the easiest. Works with a bar and a supinated grip too.