Try this to improve lower body explosiveness, core stability, and upper body strength.
These increase tension and build a strong mind-muscle connection. Shoot for no more than 5 reps per set. If you can get more, go slower.
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.
Starting with a weight you can curl 12-15 times, do 8-10 reps on steep side of preacher bench, match those reps on the angled side, then stand and rep out.
No ab wheel? No problem. Just use a stability ball. Also works great as a regressive exercise if the standard ab rollout is too tough for you.
Using the same weight, do 10-12 reverse-grip extensions, then 10-12 overhead extensions, and finally rep out on triceps pressdowns.
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 the same weight, do 8-10 Zottman curls, then 8-10 hammer curls, and finish with 8-10 alternating dumbbell curls.
Sequence these corrective drills in this order before your next chest day and get a better workout.
This is a great exercise for triceps thickness, if you do it correctly. Here's how to get it right.
Sequence these corrective drills in this order and you'll get better results from each. Try it before your next lower body workout.
Lucky enough to have this machine in your gym? If so, here's a quick overview on its benefits and how to use it.
Combine these two core exercises for a unique workout challenge.
Steal this challenging core movement from the world of gymnastics. Here are a few ways to do it.
It's not just for legs and lungs. Try these sled exercises for upper body activation.
To get results from this exercise, you must build a stable base. One way to do that is with the bottom-up variation. Here's how to do it.
Got an ugly squat? It could be your ankle mobility. Here's how to test it.
If you have ankle mobility issues that affect your squat, you need to determine what kind of problem you have before treatment. Here's how to do it.
If you have squat-wrecking ankle mobility issues that are soft tissue related, try this.
Got restricted calves and ankles? Do this after your foam rolling and soft tissue work.
If your restricted ankle issues stem from joint mobility problems, foam rolling and stretching won't help. This will.
If you ankle mobility issues are joint related, try this mobility technique.
Keep your ankles healthy and mobile to keep your squat feeling good. Here's how.
For this mechanical drop set, you'll start with the hardest exercise and, as you fatigue, move to the easiest. Works with a bar and a supinated grip too.
This Smith machine has its uses, like with this dead-stop drop set for back.