A hip flexor or glute medius stretch should always be part of a dynamic warm-up. These muscles are commonly tight from sitting and aggravated from lifting. Unfortunately, leg swings and walking lunges don't always do the trick.
The low back lunge, on the other hand, definitely stretches the hip flexor if the back leg is kept straight, in addition to stretching the glute and quadratus lumborum when the elbow is brought towards the foot.
Low Back Lunge
The extra trunk twist in the video is totally optional, but it's an easily incorporated addition that'll get rid of any T-spine tightness.
Besides meaty arms, the pectorals are probably the best of the "showy" body parts. Somewhere in time (oddly enough at the same time as the rise of Arnold Schwarzenegger), the chest became the ultimate sign of manhood. Thick pecs give a three dimensional look to the upper body, and a well-defined chest makes your torso look like an old Roman soldier's breastplate.
Do this exercise before a chest workout to activate the pecs, or after a chest workout to really finish it off. Squeeze as hard as possible for 20 seconds per set.
Metcon for Muscle is Christian Thibaudeau’s most advanced and toughest training plan – the one he uses for his top athletes to build the fitness qualities of a pro:
To build a fully developed muscular body.
To drop body fat below 10% for walk-around leanness.
To condition for unstoppable work capacity.