Get better at bracing, get better at lifting. Think of this as the RKC version of the side plank.
For chest development, do a light bench press to the neck. A good scheme is 6 sets of 6 reps with 20-second rest periods.
Bulletproof your posterior chain with this good morning variation. Also works great for opening up your hips.
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.
Also called mountain climber pull-ups, these are great for grip and forearm strength.
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.
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.
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.
If you can bench press two 90 pound dumbbells, you should be able to single-arm bench press a 90 pound dumbbell. If not, your core is too weak.
Train your core anywhere with this exercise. Add a weight vest to make it tougher. Do it from your knees if it's too difficult.
This movement looks like a rear delt exercise, and it is. But it's also a powerful anti-rotation core exercise.
Nail your abs and strengthen your core with this unique exercise.
Rotational core exercise. You need them. Try one of these.
Are you good at ab wheel rollouts? Then ramp up your core work with this exercise.
Use this supplemental lift to strengthen your deadlift if you always miss from the floor. Pull off 3-4 inch blocks.
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.
Use this accessory exercise if you're having trouble locking out your standard bench press.
Work on your core stability and hip mobility in one movement.
Build your legs, strengthen your core and upper back, and improve mental toughness with this squat variation.
The best cue is to keep your shoulder blades back and down. The first few reps show the incorrect position. In the last few reps, the shoulder are back and down.
Use this lift to train your deadlift lockout and build your back and traps.