The unilateral barbell hip thrust is more lower back friendly due to the lighter load, but still a tough challenge and a great glute builder.
Lower under control, keep the torso upright, and only lightly touch the knee to the floor. Weight vest and chains optional, but definitely cool looking.
This low hip position deadlift is more for the quads. Try a semi-sumo stance – chest up, weight on heels – and pull from a deficit. Start light!
Doing this glute-builder in a rack acts as a depth gauge, much like box squats. It keeps your form in check and it makes it easy load and unload plates.
Build your upper back and lats while strengthening your core at the same time.
Nail your upper back by taking the inverted row to the next level.
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.
Nail your abs and strengthen your core with this unique exercise.
Are you good at ab wheel rollouts? Then ramp up your core work with this exercise.
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.
Work on your core stability and hip mobility in one movement.
This resisted ab rollout variation, set up at a 45-degree angle to the band, trains anti-extension, anti-rotation, and anti-lateral flexion.
With this tougher variation of the inverted row, you'll get a massive contraction in the back muscles. Give it a shot.
Adding bands to trap bar rows increases the tension at the top, frying your lats and upper back... in a good way.
This is the supported variation of the Meadows row. Very effective and more back friendly.
The subtle shift in hand and arm position on the lowering phase will crank up the challenge and the strength and muscle gains.
Good at chin-ups? Nice. Now try this. Keep your body straight and touch your sternum to the bar.
Think of this as a T-bar row, but for your legs. It will smoke your quads.
Looks odd, but it's brutal on the quads due to the constant tension, even at the top of the rep.
Start with 10 presses and 20 front squats. On the next set, do as many presses as you can, then double that number for front squats. Continue until jacked.
Alternate between chin-ups and push-ups, doing twice as many push-ups. Example: Start with 10 chins and 20 push-ups. Goal: 30 chins, 60 push-ups total.
For this mechanical drop set, you go from the hardest to easiest movement to match your fatigue level: wide flyes, bent-arm flyes, push-ups.
This three-part mechanical drop will have your lats, upper back, and arms begging for mercy.
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.
The neutral handle angle makes the trap bar perfect for pressing. Try it dead-stop style: reset every rep from the pins.