After your mobility work, activate your glutes, shoulders, and trunk for better Olympic lifting.
Add accommodating resistance to curls for new growth. Get a band and angle it so it provides maximum resistance at the top of the movement.
Tension builds muscle and this variation provides a lot of tension on the pecs. Be sure the dumbbell held at the bottom doesn't rest against the body.
Build your chest and enhance shoulder and elbow stability with this pressing variation. It'll even challenge your core.
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.
This high intensity metcon workout involves the entire body and demands extended repetitive effort. Try it!
Keep the arm that's not moving in the bottom position between reps. Lift your legs to increase neural drive and motor unit recruitment.
Move slowly through 2-3 rounds of 5 reps on each side to prep the shoulder before your next pull-emphasized training day that involves things like pull-ups.
With the squat, you want to break from the knees and hips at the same time. This plyo drill can teach the correct movement pattern and fix bad patterns.
This is one of the best, but least used, all-around exercises to improve athletic performance.
Two great exercises for the gluteus medius and gluteus minimus, the forgotten glute muscles that are key to athletic performance.
Keep your ankles healthy and mobile to keep your squat feeling good. Here's how.
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.
This resisted ab rollout variation, set up at a 45-degree angle to the band, trains anti-extension, anti-rotation, and anti-lateral flexion.
For hip hinge exercises like RDLs and deadlifts, watch out for this common mistake.
Strengthen your spinal erectors, get stronger in all the big lifts. Do 3 sets of 10-12 reps once a week using light weight.
Can you pass this test? If you can't, make sure you're foam rolling and stretching your lats regularly.
For bigger quads, the reverse static lunge beats the forward version.
Master the false grip to master the muscle-up and other moves. This is also a great way to strengthen your forearms.
Regular dislocates are popular for warming-up. Add two wrap-arounds to get the most benefits. Here's how.
This comprehensive exercise hits the shoulder musculature several different ways.
Want a really strong core? Add this tough ab exercise to your program.
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.
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.
Adding bands to trap bar rows increases the tension at the top, frying your lats and upper back... in a good way.