Elevating the heel on the pistol squat places a greater demand on the quadriceps and the VMO. The reduced requirement...
Zachary Height Articles
Straight Leg Dumbbell Deadlift with Toes Up
Elevating the toes and keeping the knees straight make this version of the deadlift an effective active mobility drill...
Poliquin Step Up
The Poliquin step up is a VMO-centric exercise. It is a scaled down version of the Peterson step up which has the...
Handstand – Wall Facing Partial Tuck
Cues: Stack hands, shoulders, hips into vertical alignment Keeping pelvis neutral, slightly bend the knees towards the...
Push-up – Bottom Hold
Cues: Lower to 1-2" from ground and hold Keep body in a straight line from shoulders through hips into feet Mistakes:...
Seated Piriformis Stretch
Cues: Take a seat and cross one ankle over the other knee Hinge forward to stretch glute the up leg side You can push...
Push-up – Incline
Cues: Body should be held straight and rigid Lower chest to supporting surface keeping humerus around 45 degrees from...
Split Stance – Bottom Reps
Cues: Start from the bottom Align shoulders, hips and back knee in vertical and straight line Raise up 1-2" and return...
Split Stance – Bottom Hold
Cues: Start from the bottom Align shoulders, hips and back knee in vertical and straight line Raise up 1-2" and hold...
Wrist – Ulnar Flexion
Cues: Hold arm out with thumb side up Flex weight back towards elbow Lower smoothly and under control Mistakes:...
Ab Roller – Knees
Cues: Keep lumbar spine in flexion Keep elbows locked Extend out based upon your skill level Work smoothly and under...
Wrist – Radial Flexion
Cues: Hold arm at roughly 45 degree angle with thumb up Extend weight out and flex it back under control Mistakes:...
