Tip: Roll Your Upper Back Right
Fight perma-slouch by moving your thoracic spine into extension. Hang out in one spot for as long as you feel a stretch. As you feel it fade, shift the roller down your spine.
June 22
Tip: The Paused Sumo Deadlift
Improve technique, get strong, and build your glutes and hams with this accessory exercise. Use 50-70 percent of 1RM.
Tip: The Tempo Squat
For 40-60 seconds, squat constant-tension style: no pauses or lockouts at the top. Take 2-3 seconds to go down and 2-3 seconds to come back up.
June 21
Tip: Bench Press Basics
A few set-up and executions reminders for a solid, safe bench press.
June 20
Tip: Weighted Core Work With A Band
A strong core is a requirement for the big lifts. Strengthen and build yours with this exercise.
Tip: The Reverse Hyper
If you have access to this machine, you've got no excuse. Don't let your opportunity for posterior chain gains go to waste.
June 19
Tip: The Sumo Deadlift
Strengthen your glutes and hamstrings with the sumo deadlift. Here's how it's done.
Tip: The Zercher Squat
It's one of those things that only the REALLY dedicated lifters do. The Zercher squat is as effective as it is painful. Try it.
June 18
Tip: The Medball Pull-up
Add a medicine ball to your pull-ups for load progression and to keep your form in check. Here's how.
June 16
Tip: 3 Mobility Drills for Chest & Shoulders
Do these drills before you press or pull to alleviate upper body tension and tightness, and prevent injury.
Tip: The Sled Power Walk
Build and strengthen your entire posterior chain. Do this twice per week, 5 trips of 40 yards, bodyweight or close to it on the sled.
June 15
Tip: The Cable Pullover Lat Finisher
After your big lifts, finish off your lats and get a good stretch with this exercise.
Tip: The Rhomboid Pulldown
Rhomboids are a weak link for many lifters. Target them like this. Use a close grip attachment and pull down to the sternum. Flare the elbows out at a 90-degree angle.
June 14
Tip: The Dumbbell Hip Thrust
Most people do hip thrusts for glute strength, but they can also be used as a high-rep finisher. Bonus: It's a quick setup with a dumbbell.
June 13
Tip: The Barbell Rollout Press-Out
As if ab rollouts weren't hard enough, here's how to ramp up the intensity and effectiveness one more notch.
Tip: The Inverted Pull-Up
Add this versatile back exercise to your program. Alter the grip, the angle, or adjust your feet to make it easier or harder.
June 12
Tip: Supinate for Bigger Biceps
Want bigger arms? Do the twist: supinate at the top. Here's how.
June 11
Tip: The Band Pull-Through
The cable pull-through is great for glutes, and it's a favorite for boosting squat and deadlift strength. Now try it with a band. Shoot for 100 reps at the end of leg day.
June 10
Tip: The Leg Press for Quad Sweep
Keep your feet low, heels closer together and toes pointed out to really hit the vastus lateralis.
June 9
Tip: TRX Fallouts
For this anti-extension core exercise, set up in a slight forward lean. Fall forward with no back sag. Shift your weight onto your heels to return to the start.