Crossover sled pulls add a lateral force production tool to your sled training toolbox.
This variation of the pullover will build core strength in a whole new way. NFL athlete Fernando Velasco demonstrates.
Ramp up the unilateral intensity or bring up your weak side by pushing with the same leg, then switch legs and repeat.
This variation simulates a decline pullover (more range of motion) but with extra core engagement. NFL athlete Jarius Wynn demonstrates.
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Add an upper-body and core challenge to your sled drags with this tough variation.
Nail your quads with this exercise. Be sure to pause 1-2 seconds on the box.
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.
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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.
Also called mountain climber pull-ups, these are great for grip and forearm strength.
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.
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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.
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This is a double duty exercise. First it strengthens your core. Then, when your core is stronger, it's a great unilateral chest exercise.
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.