Tip: Single-Leg Pushes and Pulls
Ramp up the unilateral intensity or bring up your weak side by pushing with the same leg, then switch legs and repeat.
October 26
Tip: Glute Bridge Pullover
This variation simulates a decline pullover (more range of motion) but with extra core engagement. NFL athlete Jarius Wynn demonstrates.
October 25
Tip: Push-Drag with Straps
Add an upper-body and core challenge to your sled drags with this tough variation.
Tip: Front Squat to Box
Nail your quads with this exercise. Be sure to pause 1-2 seconds on the box.
October 24
Tip: Pistol Squat Hold with Leg Exchange
Already good at pistol squats? Showoff. Now try this advanced variation.
Tip: Long Duration Sumo Squat Hold
End leg day with this 45-60 second squat hold. It'll help with hip mobility and test your mental toughness.
October 23
Tip: The Right Way to Dumbbell Bench Press
Start at the bottom with the palms facing each other. Rotate on the way up so the palms are facing forward in the end position.
Tip: Dumbbell Iso-Dynamic Elevated Split Squat
Adding deep, 3-5 second holds to your split squat ramps up lower body development and helps with tight hip flexors.
October 22
Tip: The Hardstyle Side Plank
Get better at bracing, get better at lifting. Think of this as the RKC version of the side plank.
October 21
Tip: The Guillotine Press
For chest development, do a light bench press to the neck. A good scheme is 6 sets of 6 reps with 20-second rest periods.
October 20
Tip: The Zercher Good Morning
Bulletproof your posterior chain with this good morning variation. Also works great for opening up your hips.
Tip: Altitude Landings to Improve Squatting Mechanics
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.
October 19
Tip: The Fingertip Ledge Pull-Up
Also called mountain climber pull-ups, these are great for grip and forearm strength.
Tip: Continuous Tension Hack Squat
To get the most growth in your quads when using the hack squat, don't lock out at the top.
October 18
Tip: Pistol Squat From the Bottom Up
Ramp up the difficulty of the pistol squat with this variation.
Tip: Pistol Squat to Box
The pistol squat requires mobility, strength, and balance. If you're not there yet, try the box squat version. Progress by using a lower box.
October 17
Tip: The Duck Lunge
Finish off leg day with this quad-focused exercise. Stay in the crouched position and shoot for 15 reps per leg.
Tip: Pistol Squat with Suspension Straps
Trying to hit a full pistol squat but having trouble? Use this regression, then progress by using the straps as little as possible.
October 12
Tip: The Block Pull
Use this supplemental lift to strengthen your deadlift if you always miss from the floor. Pull off 3-4 inch blocks.
October 11
Tip: 3 Exercise Shoulder Circuit
Perform 3 sets x 10-15 reps each of front raise, lateral raise, and bentover rear lateral raise. No rest between exercises.