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This tough rollout variation will nail your core and your lats. Do 3 to 6 sets of 5 to 8 rolls.
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Nail your core and strengthen your serratus with this tougher-than-it-looks exercise.
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Make the ab rollout even better by lifting your feet up. This takes the hamstrings out of the movement and makes your core work harder.
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Place your elbows on a bench and allow a bit of bending in the knees for better activation and results.
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Build more muscle by holding the top dumbbell isometrically between reps.
Keep tension on the down side by not lowering all the way. This will increase muscle activation and create the occlusion effect for hypertrophy.
Unlike the regular box squat, this variation has you tapping the box with your glutes, but not sitting, keeping the hip extensors engaged.
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Looks weird, but it's great for crushing strength and forearm size.
Think of this as a whole-body pushing exercise. It'll even nail your core. Here's how to do it right.
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This accessory exercise for the deadlift will strengthen your spinal erectors. This helps you to deadlift heavier while keeping your spine stable and safe.
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This spine-friendly variation of the stir-the-pot exercise (normally done on a stability ball) fires up those deep core muscles often missed by most ab exercises.
This is one of the best, but least used, all-around exercises to improve athletic performance.
Haven't nailed a muscle-up yet? Use this variation to work your way up and get a feel for it.
These two drills will improve your mobility so you can lift more weight comfortably and finally build some decent quads.
Build your upper back and lats while strengthening your core at the same time.