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.
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.
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.
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.
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.
This is a double duty exercise. First it strengthens your core. Then, when your core is stronger, it's a great unilateral chest exercise.
Are you good at ab wheel rollouts? Then ramp up your core work with this 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.
Here's how to train all three types for maximal gains in hand strength and forearm size.
For greater range of motion in the contracted position, try a cambered bar.
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.
Keep your ankles healthy and mobile to keep your squat feeling good. Here's how.
If your restricted ankle issues stem from joint mobility problems, foam rolling and stretching won't help. This will.
Got restricted calves and ankles? Do this after your foam rolling and soft tissue work.
Sequence these corrective drills in this order and you'll get better results from each. Try it before your next lower body workout.
Sequence these corrective drills in this order before your next chest day and get a better workout.
A smart lifter knows he has to get out of his comfort zone, but the wise lifter also knows to avoid pain. Here's the difference.