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Movement-pattern-warm-up-rdl-lunge-rotation
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Tip: Movement Pattern Warm-Up: RDL, Lunge, Rotation

Train three of the foundational movements patterns by adding these drills into your warm-up.

Sumo-stance_zercher_squat
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Tip: Sumo-Stance Zercher Squat

Improve hip mobility and strength with this exercise.

Band-assisted-nordic-hamstring-curl
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Tip: Band-Assisted Nordic Hamstring Curl

The NHC is a tough exercise for the hams and glutes. The key is to lower slowly under control and pull yourself back up. Too tough? Add a band.

Neutral-hip-nordic-hamstring-curl
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Tip: Neutral-Hip Nordic Hamstring Curl

Looks simple enough, but this is one of the toughest hamstring exercises there is.

Shoulder-rotations-on-the-trx
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Tip: Shoulder Rotations on the TRX

Warm up your shoulders and keep them mobile with this drill. Walk your feet out or elevate them to increase the challenge.

The-power-curl
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Tip: The Power Curl

Set up like a deadlift and use the hips to drive the weight up to a standing position, then lower under control.

Floor-jm-press
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Tip: JM Floor Press

The floor variation of this powerlifting accessory exercise builds triceps size and lockout strength on the bench press.

Band-resisted-floor-press
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Tip: Band-Resisted Floor Press

Here's an easy way to add accommodating resistance to the floor press using only one band. Try it out and boost your bench press PR.

Single-arm-push-press-with-accentuated-eccentric
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Tip: Single-Arm Push Press with Accentuated Eccentric

Use an explosive dip and drive to power the dumbbell up, then take about 4 seconds to lower the weight.

Split-stance-one-arm-dumbbell-press
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Tip: Split-Stance One-Arm Dumbbell Press

Build head-to-toe stability and balance along with strong, muscular shoulders. Do 3-4 sets of 8-12 reps with a slow tempo.

Single-arm-dumbbell-overhead-press
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Tip: Single-Arm Dumbbell Overhead Press

Not only is this a great exercise for delts, it'll also strengthen your obliques and abs. Try 4-5 sets of 5-8 reps for strength gains.

Over-and-backs
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Tip: Over and Backs

It's hard to beat this simple drill for upper body mobility. Try 50 reps every day.

Handcuffs

Tip: Handcuff Drill

Improve your shoulder mobility with this drill.

Density_training

Tip: Density Training: Leg Extensions & Goblet Squats

Occluded extensions alternated with heels-elevated goblet squats for 3 rounds. Remove the wraps and rest 3 minutes. Repeat 2-3 times.

Scapular-wall-slides

Tip: Scapular Wall Slides

Free up your stiff shoulders and activate your lower traps with this drill.

Proper-box-jump

Tip: The Proper Box Jump

It's not about how high the box is. It's about how explosive you are from the ground.

Zercher-shrug

Tip: The Zercher Shrug

Stay upright and avoid bouncing to make this a very effective shrug variation.

6_reeves-grip_trap_bar_exercises

Tip: 6 Reeves-Grip Trap Bar Exercises

Using a trap bar combined with the Reeves grip (holding the plates) puts you in a great position for training the traps, legs, back, and more.

9-upper-body-mobility-drills

Tip: 9 Upper Body Mobility Drills

Adopt a few of these drills and feel better fast.

Band_dislocates_with_wrap-arounds

Tip: Band Dislocates with Wrap-Arounds

Regular dislocates are popular for warming-up. Add two wrap-arounds to get the most benefits. Here's how.

Dumbbell-rollovers

Tip: Dumbbell Rollovers

Boost your bench press by strengthening your triceps with this exercise. It's also a great way to hit triceps without irritating your elbows.

Banded_trap_bar_shrugs

Tip: Banded Trap Bar Shrugs

Using the wider, neutral grip provided by the trap bar allows for a better contraction. Add bands and hold the top position for 2 seconds.

Unrack-the-bar-right

Tip: Unrack the Bar Right

No spotter? These simple tips will allow you to use more weight and stay safe on the bench press.

Iso-dynamic-lateral-raise

Tip: Iso-Dynamic Lateral Raise

This is challenging, and it'll trigger new shoulder growth by increasing the time under tension.

Band-front-raise-and-pull-apart

Tip: Band Front Raise and Pull Apart

This comprehensive exercise hits the shoulder musculature several different ways.