Tip: The Standing Barbell Rollout
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.
Tip: The Loaded Barbell Rollout
If you can do dozens of regular ab wheel rollouts, try this method for even better core strength.
Tip: The Barbell Rollout
Ditch the ab wheel and give this a shot. It's more challenging due to the increased range of motion.
Tip: The Heavy, Seated Face Pull
For heavier face pulls, do them seated from a stable position to really build your upper back. Shoot for 6-10 reps.
Tip: Face Pull With Underhand Grip
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.
Tip: The Face Pull-Apart
Improve shoulder health and posture with this face pull variation that uses accommodating resistance. Pull the band apart at the end ROM.
Tip: Squat + Calf Raise
Use this exercise combo with higher reps (8 or more) to build your calves and boost athletic performance.
Tip: The Dead-Start Bench Press
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.
Tip: The Sumo Deadlift From Deficit
Build hip strength to boost your squat and deadlifting numbers with this accessory lift.
Tip: Military Press With Overhead Shrug
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.
Tip: The T-Spine Extension
This drill will help you with that slumped, kyphotic posture. Do about 10 reps in each position as often as you'd like.
Tip: The X-Pulldown
This is a great shoulder-friendly back exercise. Start thumbs-down, finish thumbs-up.
Tip: The Suitcase Lunge
Bulletproof your body with this lunge variation. Perform alternating lunges while holding the weight on one side only.
Tip: The Banded Face Pull
Use this modification to make the face pull exercise even more effective.
Tip: Parasympathetic Recovery Breathing
Use this technique after tough workouts to calm the CNS and spark recovery.
Tip: Stretch Your Neck and Traps Like This
Keep your neck and traps happy and prevent shoulder injuries with the yes/no stretch. Here's how to do it.
Tip: The Banded Dumbbell Flye
Add a band to your dumbbell flyes and pump out more gains.
Tip: Prevent Pec Tears with the Floor Press
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.
Tip: Lateral Lunge Hold with Spinal Rotation
This targets the adductors, and it'll help you maintain a neutral lumbo-pelvic complex.
Tip: Rope Pulldowns for Lats
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.