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Zercher-squat-with-zig-zag-bar

Tip: Zercher Squat with Zig-Zag Bar

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.

High-box-squat-with-safety-bar

Tip: High Box Squat with Safety Bar

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.

Treadmill-ab-wheel-roll

Tip: Treadmill Ab Wheel Roll

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.

Reverse-lunge-from-step

Tip: Reverse Lunge from Step

This knee-friendly variation is great for your quads, glutes, and hamstrings.

Touch-and-go-deadlift

Tip: Touch-And-Go Deadlift – Good Form

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.

Rear-foot-elevated-split-squat-from-step

Tip: Rear-Foot Elevated Split Squat from Step

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.

Avoid_kyphotic_postur

Tip: Avoid Kyphotic Posture

For hip hinge exercises like RDLs and deadlifts, watch out for this common mistake.

Triceps_extension_%e2%80%93_multi-hold_pump_set

Tip: Triceps Extension – Multi-Hold Pump Set

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.

Scap-row

Tip: Scap Rows

Nail your rhomboids and mid traps with this exercise. Do 5 sets of 8 reps.

Prone-trap-raise

Tip: Prone Trap Raise

Fire up your neglected lower traps with this exercise. Do 4 sets of 12 reps.

Back-raise-for-erectors

Tip: Back Raise for Erectors

Strengthen your spinal erectors, get stronger in all the big lifts. Do 3 sets of 10-12 reps once a week using light weight.

Split-squat-with-isometric-holds

Tip: Split Squat with Isometric Holds

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.

Banded-good-morning

Tip: Banded Good Morning

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.

10-and-2-stationary-lunge

Tip: 10 and 2 Stationary Lunge

Pretend you're standing on a clock and finish off leg day with 3 sets of 10 (each leg).

Alternating-eccentric-leg-curl

Tip: Alternating Eccentric Leg Curl

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.

Power-shrug

Tip: Power Shrug

Here's a very effective exercise borrowed from Olympic lifting that'll build your upper traps.

Single-arm-plank-on-rings

Tip: Single-Arm Plank on Rings

Yes, this is very advanced. First master the plank and the single-arm plank before trying it on rings with added load.

The-single-arm-plank

Tip: The Single-Arm Plank

If you could only choose one exercise to train your core, it should be the single-arm plank.

6-ways_for_shoulders

Tip: 6-Ways for Shoulders

Add this to the end of your shoulder workout and get ready to burn and grow.

Machine_laterals_with_assisted_negatives

Tip: Machine Laterals With Assisted Negatives

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.

Hang-and-swing-destroyer-set

Tip: Hang and Swing Destroyer Set

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.

The-pulldown-crunch

Tip: Pulldown Crunch

Blow out all your air on the way down and contract hard. Do 10-12 reps.

Over_and_backs_for_delts

Tip: Over and Backs for Delts

Also called the Bradford press, this continuous tension movement is a great delt-day finisher.

The-bear-crab-complex

Tip: The Bear-Crab Complex

Two great mobility drills combined into a fast, effective warm-up.

Plate-crunch

Tip: Plate Crunch

Abs respond better to weighted exercises, like this one, which is also called the prisoner crunch.