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Combine the lateral straight-arm pulldown, the triceps extension, and the high-to-low chop into one set.
Use this weighted drill to open up your lats and improve overhead mobility and shoulder health.
Add these drills to your warm-up on leg day for smoother, safer squats and lunges.
Here's how to choose the right grip for your goal and the pros and cons of each.
Build your entire posterior chain – hams, glutes, and low back – with this advanced superset.
Screw those long sessions on the stationary bike or rower. All you need is a few minutes a week. Here's what to do.
Perform these three exercises as one superset to really nail your glutes and hamstrings while strengthening your lower back.
Grab a stick and run through these quick drills to get your shoulders ready for heavy, safe lifting.
Have a hard time building delts? Try this simple yet effective shoulder press using a band for accommodating resistance.
Add a band and use a slow, controlled, partial range of motion to keep tension on the abs.
Improve upper back rotation and posture with this simple drill. Do 10 reps per side twice a day.
This variation of the ab rollout is intense because you spend more time in the toughest part of the movement.
A bar takes the ab rollout to the next level. Try a wide grip to hit the chest and shoulders as well as the abs. Have a super strong core? Narrow the grip.
If you can do dozens of regular ab wheel rollouts, try this method for even better core strength.
Place a firm ball under the posterior delt. Lift the arm for 15 to 45 seconds.
Find out why you shouldn't work out first thing in the AM, when the best time is, and what to do if you have to do morning workouts. Details here.
Go lighter and slower with this underhand variation of the face pull. This version of the exercise is better as a corrective or activation drill.
Improve shoulder health and posture with this face pull variation that uses accommodating resistance. Pull the band apart at the end ROM.
Try this bodyweight exercise for glutes and hams. Keep the hips up throughout the whole set. Walk your legs out at an angle, like a V.
Bulletproof your body with this lunge variation. Perform alternating lunges while holding the weight on one side only.
Use this modification to make the face pull exercise even more effective.
Use this technique after tough workouts to calm the CNS and spark recovery.
Keep your neck and traps happy and prevent shoulder injuries with the yes/no stretch. Here's how to do it.