Try this bodyweight exercise for glutes and hams. Keep the hips up throughout the whole set. Walk your legs out at an angle, like a V.
Use this exercise combo with higher reps (8 or more) to build your calves and boost athletic performance.
Increase starting strength with this lift. Bring the bar down controlled and rest it for a half-second without letting the bar sink. Accelerate with as much force and speed as possible.
Build hip strength to boost your squat and deadlifting numbers with this accessory lift.
For this upper-body warm-up, perform a barbell military press followed by an overhead shrug for 15 reps. Keep the arms locked. Focus on raising your shoulder girdle up and down.
This drill will help you with that slumped, kyphotic posture. Do about 10 reps in each position as often as you'd like.
This is a great shoulder-friendly back exercise. Start thumbs-down, finish thumbs-up.
Bulletproof your body with this lunge variation. Perform alternating lunges while holding the weight on one side only.
Use this modification to make the face pull exercise even more effective.
Use this technique after tough workouts to calm the CNS and spark recovery.
Keep your neck and traps happy and prevent shoulder injuries with the yes/no stretch. Here's how to do it.
Apply pressure against the rack throughout to really build the long head of the triceps.
Add a band to your dumbbell flyes and pump out more gains.
The floor press prevents over-stretching at the shoulder joint and eliminates an excessively stretched pec tendon at the transition point from eccentric to concentric, thereby eliminating much of the danger-zone for pec tears.
This targets the adductors, and it'll help you maintain a neutral lumbo-pelvic complex.
Sit on the floor, get a full stretch of the lats, then pull with your elbows as far behind you as you can. Arch your low back and get your chest out.
Boost your lower body mobility with this weighted drill.
Master this movement and deep squats will be no problem for you.
Fight perma-slouch by moving your thoracic spine into extension. Hang out in one spot for as long as you feel a stretch. As you feel it fade, shift the roller down your spine.
Improve technique, get strong, and build your glutes and hams with this accessory exercise. Use 50-70 percent of 1RM.
For 40-60 seconds, squat constant-tension style: no pauses or lockouts at the top. Take 2-3 seconds to go down and 2-3 seconds to come back up.
A few set-up and executions reminders for a solid, safe bench press.
Prevent pulled hamstrings and strengthen your tendons and ligaments with this exercise.
A strong core is a requirement for the big lifts. Strengthen and build yours with this exercise.
If you have access to this machine, you've got no excuse. Don't let your opportunity for posterior chain gains go to waste.
