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Do this before your next O-lift session for better range of motion and safer lifts.

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Tip: The Mineral for Chronic Muscle Soreness

A little soreness is good, but too much soreness for too long will squash your gains. This inexpensive mineral will help.

Single-leg-sled-drive

Tip: Single-Leg Pushes and Pulls

Ramp up the unilateral intensity or bring up your weak side by pushing with the same leg, then switch legs and repeat.

Push-drag-with-straps

Tip: Push-Drag with Straps

Add an upper-body and core challenge to your sled drags with this tough variation.

Altitude-landings-to-improve-squatting-mechanics

Tip: Altitude Landings to Improve Squatting Mechanics

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.

Continuous-tension-hack-squat

Tip: Continuous Tension Hack Squat

To get the most growth in your quads when using the hack squat, don't lock out at the top.

Pistol-squat-from-the-bottom-up

Tip: Pistol Squat From the Bottom Up

Ramp up the difficulty of the pistol squat with this variation.

Pistol-squat-to-box

Tip: Pistol Squat to Box

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.

The-duck-lunge

Tip: The Duck Lunge

Finish off leg day with this quad-focused exercise. Stay in the crouched position and shoot for 15 reps per leg.

Pistol-squat-with-straps

Tip: Pistol Squat with Suspension Straps

Trying to hit a full pistol squat but having trouble? Use this regression, then progress by using the straps as little as possible.

The-single-arm-crossover

Tip: The Single-Arm Crossover

This is a double duty exercise. First it strengthens your core. Then, when your core is stronger, it's a great unilateral chest exercise.

Tip: The Fat That Makes You Smarter

Studies agree that excess body fat lowers intelligence, but eating a certain kind of fat can increase it. Info here.

Push-up-fallouts

Tip: Push-Up Fallouts

Are you good at ab wheel rollouts? Then ramp up your core work with this exercise.

Tip: Good Salmon, Bad Salmon

There's a big difference between Pacific and Atlantic salmon. Are you choosing the right one? Info here.

Plank-walk-sled-drags

Tip: Plank Walk Sled Drags

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.

3_exercise_shoulder_circuit

Tip: 3 Exercise Shoulder Circuit

Perform 3 sets x 10-15 reps each of front raise, lateral raise, and bentover rear lateral raise. No rest between exercises.

Floor_pressing_101

Tip: Floor Pressing 101

Use this accessory exercise if you're having trouble locking out your standard bench press.

Bi-phasic-stretching-for-the-calves

Tip: Bi-Phasic Stretching For The Calves

Got restricted calves and ankles? Do this after your foam rolling and soft tissue work.

Tip: How to Get More Gains on Back Day

Follow this simple rule and get better results from your pulling exercises.

Half-kneeling-dorsiflexion-range-of-motion-screen

Tip: Half-Kneeling Dorsiflexion Range of Motion Screen

Got an ugly squat? It could be your ankle mobility. Here's how to test it.

Tip: Reassess Your Squat

Here's what you need to know about knee position, butt wink, and more.

Reverse-crunch-plus-deadbug

Tip: Reverse Crunch Plus Deadbug

Combine these two core exercises for a unique workout challenge.

Tip: Pain vs. Discomfort vs. Progress

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.

Anti-rollouts

Tip: Anti-Rollouts

This resisted ab rollout variation, set up at a 45-degree angle to the band, trains anti-extension, anti-rotation, and anti-lateral flexion.

Tip: A New Way to Do Chest Dips

The pin dip variation will hit your pecs in a whole new way, plus it nails the traps and triceps. Check it out.