Tip: The Bench & Chin-Up Warrior Challenge
If you like pressing and pulling more than jogging on a treadmill, give this a shot.
July 21
Tip: The Sled Press
Boost your pressing frequency with this. With no eccentric component, the nervous system is spared. Great for off days or deloads.
July 20
Tip: Wall and Dowel Hip Hinge Drills
Dial in your hip hinge to master deadlifts, kettlebell swings, pull-throughs and more. Here's how.
July 19
Tip: Kettlebell Row With Rotation
The variation of the one-arm row allows you to add rotation and it tweaks the weight distribution for a new stimulus.
Tip: Partner Assisted Pull-Ups
Struggle with pull-ups? Don't use a band for assistance. These two methods are better.
July 18
Tip: The 2 Round Upper-Body Warm-Up
This quick warm-up will you get you ready for just about any type of upper body training.
Tip: Stability-Ball Tri-Set
Try this ab-focused tri-set: stability-ball arch, straight-arm rollout and pike/push-up combo. Great for a crowded gym.
July 17
Tip: Tri-Set for Lats, Triceps, and Core
Combine the lateral straight-arm pulldown, the triceps extension, and the high-to-low chop into one set.
Tip: Tri-Set for Rear Delts, Triceps, and Lats
Combine the face pull, triceps extension and straight-arm pulldown into one set when you're pressed for time or looking for a new challenge. Here's how.
July 16
Tip: Loaded Lat Stretch for Shoulder Flexion
Use this weighted drill to open up your lats and improve overhead mobility and shoulder health.
July 15
Tip: 3 Drills to Prime Your Body for Squats
Add these drills to your warm-up on leg day for smoother, safer squats and lunges.
July 14
Tip: 3 Bench Press Grips
Here's how to choose the right grip for your goal and the pros and cons of each.
Tip: RDL, Wide Legs Sled, and Sumo DL Superset
Build your entire posterior chain – hams, glutes, and low back – with this advanced superset.
July 13
Tip: Kettlebell Dead Walk, Lunges, and RDL Superset
Perform these three exercises as one superset to really nail your glutes and hamstrings while strengthening your lower back.
July 12
Tip: Loosen Up Stiff Shoulders in 2 Minutes
Grab a stick and run through these quick drills to get your shoulders ready for heavy, safe lifting.
July 11
Tip: Compound Set Combo Curls
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.
July 10
Tip: The Banded Shoulder Press
Have a hard time building delts? Try this simple yet effective shoulder press using a band for accommodating resistance.
Tip: Banded GHR Sit-Ups
Add a band and use a slow, controlled, partial range of motion to keep tension on the abs.
July 9
Tip: The Child's Pose For Athletes
Improve upper back rotation and posture with this simple drill. Do 10 reps per side twice a day.
July 8
Tip: Press Outs for Abs
This variation of the ab rollout is intense because you spend more time in the toughest part of the movement.