Add this mechanical drop-set to the end of your upper-body workouts: reverse flyes, external rotations, face pulls. Do 6-10 reps each, no rest between, in that order.
These not only build your lats and arms, they feel better if you have achy wrists or shoulders. Warning: They're tougher than regular pull-ups.
Try wide dips using rings or other suspension devices. It's extremely tough, but safer for achy shoulders. And it really builds your chest.
Good at planks? Yeah, well who isn't? Time to ramp up your anti-rotation and anti-extension strength with this more challenging variation.
Step back with one leg. As you come back up, lift the dumbbell with the thigh: flex your hip and raise your knee just above a 90-degree angle with the floor.
If your goal with lunge variations is to build quads, keep your torso upright and take short steps. Tibia should be vertical.
Flyes using rings, TRX, or Blast Straps are highly effective, but you can make them even better by setting the rings further apart. This really scorches the pecs.
A forward lean on lunges increases the recruitment of the glutes and hamstrings. The dumbbells should be on the side of the front foot in the bottom position.
Do five round of these movements to warm up for a big squat or do them on off days for recovery.
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.
Looks easy, but because of the leverage point and the fact that your toes are pointed, it's a tough and effective hamstring builder.
Build explosive upper-body power with this exercise.
This seated variation of the box jump helps athletes develop power from the ground up.
Challenge your strength and core stability in the elusive transverse plane with this exercise. Works with a kettlebell too.
An athlete needs to develop power in every direction. This exercise develops side-to-side explosive power.
Thinking about adding some weightlifting to your program? Here's a quick overview of the split jerk.
Find front squats uncomfortable? Try them with straps.
Here's a great trick to use to get your bar placement right for front squats.
The hang snatch is one of the best explosive power movements. Here's a quick breakdown.
Due to its unique explosive loading methods, Neural Charge Training impacts all levels of neuromuscular function. Here's are 6 examples using a bar.
Part of Neural Charge Training, the frog jump involves the glutes and hamstrings, whereas a vertical jump is more pure quads.
Two great exercises for the gluteus medius and gluteus minimus, the forgotten glute muscles that are key to athletic performance.
Hop on the hyperextension and build your glute strength with these progressive variations.
This advanced plank variation will strengthen your core along with just about every muscle in your upper body. Give it a shot.
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.