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.
Bring up your rear delts anywhere with a band. Do 4-5 sets of at least 20 reps.
With a regular pullover, you lose tension at the top. Add a band to keep the tension on through the full range of motion and you'll build more muscle.
Want a really strong core? Add this tough ab exercise to your program.
Don't abandon the push-up just because you've gotten too good at it. Try this variation and make it tougher.
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.
Adding a band to this machine provides continuous tension and an intense contraction at the top of every rep.
Blow up your triceps by doing these out of a rack, from mid to top range, using bands.
Add some accommodating resistance to this exercise with bands and blow up your glutes.
Shoulder pain when benching? Try this. Prime the upper back and rear delts with face pulls, then use the banded floor press.
Add a band and use a slow, controlled, partial range of motion to keep tension on the abs.
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.
Build your stubborn hamstrings with two tricks: use a band to increase the intensity of the peak contraction, and point your toes on the negative.
Hold one side isometrically in the contracted position at the bottom while the other side is moving. Add bands to really ramp it up.
Add bands to this booty builder to get even better results.
Improve your form and movement mechanics on all rowing exercises with this teaching exercise. Bonus: It boosts your bench press by teaching you lat engagement.
Using the wider, neutral grip provided by the trap bar allows for a better contraction. Add bands and hold the top position for 2 seconds.
Use this complex as a workout finisher to build your arms and shoulders.