Perform these three exercises as one superset to really nail your glutes and hamstrings while strengthening your lower back.
Grab a stick and run through these quick drills to get your shoulders ready for heavy, safe lifting.
Ramp up the floor press with chains, which overload the top portion of the movement that hits the triceps. NFL athletes Larry Pinkard and Adrian Hubbard demonstrate here.
This is a brutal triceps builder. Start with a 2-board close-grip press for 5 reps, then a 3-board for 5 reps, then a 5-board for max reps. The shortening ROM allows you to fatigue and keep going.
Do 4 sets of 15 reps. On the first 10 reps of a set, do normal curls. On the last 5 reps of each set, switch to hammer curls.
Have a hard time building delts? Try this simple yet effective shoulder press using a band for accommodating resistance.
Add a band and use a slow, controlled, partial range of motion to keep tension on the abs.
Improve upper back rotation and posture with this simple drill. Do 10 reps per side twice a day.
This variation of the ab rollout is intense because you spend more time in the toughest part of the movement.
A bar takes the ab rollout to the next level. Try a wide grip to hit the chest and shoulders as well as the abs. Have a super strong core? Narrow the grip.
If you can do dozens of regular ab wheel rollouts, try this method for even better core strength.
Ditch the ab wheel and give this a shot. It's more challenging due to the increased range of motion.
Place a firm ball under the posterior delt. Lift the arm for 15 to 45 seconds.
For heavier face pulls, do them seated from a stable position to really build your upper back. Shoot for 6-10 reps.
Go lighter and slower with this underhand variation of the face pull. This version of the exercise is better as a corrective or activation drill.
Improve shoulder health and posture with this face pull variation that uses accommodating resistance. Pull the band apart at the end ROM.
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.
