Two great mobility drills combined into a fast, effective warm-up.
Also called the Bradford press, this continuous tension movement is a great delt-day finisher.
Blow out all your air on the way down and contract hard. Do 10-12 reps.
Stubborn rear delts? Punish them until they grow with this 100 rep drop set. Use partials at first, then full range on the last drop.
For this intensity technique, do the concentric part of the exercise on your own, then have your training partner push down during the negative as you resist.
Add this to the end of your shoulder workout and get ready to burn and grow.
If you could only choose one exercise to train your core, it should be the single-arm plank.
Yes, this is very advanced. First master the plank and the single-arm plank before trying it on rings with added load.
Here's a very effective exercise borrowed from Olympic lifting that'll build your upper traps.
Force those hamstrings to grow! Lift with two legs, then overload the negative by lowering with one leg. Switch to both legs when you hit failure.
Pretend you're standing on a clock and finish off leg day with 3 sets of 10 (each leg).
Ramp up this powerlifting accessory exercise with a band to add resistance at the waist and cue yourself to get the hips through. Great for glutes.
Do a split squat, then only come about three-fourths of the way up. Hold that position for 3 seconds before lowering. Great for the glute medius and minimus.
Strengthen your spinal erectors, get stronger in all the big lifts. Do 3 sets of 10-12 reps once a week using light weight.
Fire up your neglected lower traps with this exercise. Do 4 sets of 12 reps.
Nail your rhomboids and mid traps with this exercise. Do 5 sets of 8 reps.
Do this for only one set at the very end of your triceps workout. First iso-hold 20 seconds, second 15 seconds, last hold for 10 seconds.
For hip hinge exercises like RDLs and deadlifts, watch out for this common mistake.
Elevate the front foot with a step and go deep on this one. Rack grip shown, but you can also hold the dumbbells down at your sides.
The key is that it's not a bounce; it's a one-second pause. Tension is maintained and the bar is lowered under control.
This knee-friendly variation is great for your quads, glutes, and hamstrings.
Yes, this is super weird. But it nails the transverse abdominis (the deep core muscle that's like a natural weight belt) and even the internal obliques.
When you have knee or shoulder issues, this is a good alternative to a standard squat. This is the touch-and-go version with chains for overload at the top.
The bar placement in the Zercher squat makes it a lot easier to activate the core and control the low back and pelvis. A straight bar without chains will work too.
The vastus medialis muscle often lags behind in strength. Use this exercise to bring it up and prevent injuries.