The russian dip is an exercise to strengthen internal rotation of the shoulders. It directly translates to the...
Exercises Articles
Push-up
How you do a push-up is a good measure of how you approach your training in general. A full range of motion push-up...
Samson Lunge
The samson lunge opens the hips and is a staple in any workout program that involves hip extension or explosive...
Side Bends – Standing
The side bend opens up the rib cage and lateral aspect of the upper body as well as the hips. Cues: Reach tall and...
Tuck Front Lever – Knees Under Bar
Cues: Hold the body level with the knees lower than bar Squeeze the scaps into retraction and keep the arms straight...
Zombie Slide on Bench
The zombie slide teaches a strong push through the shoulders to effectively develop the strength to support the body...
Ball Up + Negative
Cues: Tuck the knees into the chest and curl up until the feet contact the pull-up bar Squeeze the scaps into...
Couch stretch
The couch stretch lengthens the hip flexor and quad and is very helpful for generating hip extension. This lengthening...
Pigeon Stretch
The pigeon stretch is a classic hip opener to loosen then glutes. Done correctly it will help to increase hip mobility...
Seated Pike Compression + Finger Walk Down
Creating a tight pike while leaning back enables a greater degree of compression compared to a lift directly from the...
Skin the Cat – Floor Entry
CUES: Cling to a shoulders to ring hold and raise the knees with control In a tight tuck lean back and slowly...
Skin the Cat – Step in From Floor
CUES: Set the rings to shoulder height to begin Cling to the rings and step one leg at a time to tuck position Raise...
