Ring Row

Cues: Adjust rings so your pulling angle is perpendicular to the strap angle Squeeze the scaps together first and then pull the rings deep to the armpits Work with the mentality that you can always get a little bit more scap retraction Use an angle that allows for a...

Active Arch Hang

Cues: Pull with 100% straight arms by retracting and depressing the scaps The goal is to pull the chest to horizontal and maximize scap retraction Allow the legs to relax and hang straight down Minimize lat assistance and focus on scaps Pull only to the height you are...

Kneeling Squat

Kneeling Squat

The kneeling squat is a conditioning exercise for the quads and particularly the knees. It can be scaled, or advanced, in order to fit almost any skill level.Cues: Keep the torso vertical both down and coming back up Scale as needed to prevent pain Scale:  1 -...

GHD Hip Extension

GHD Hip Extension

This exercise should be a regular addition to your program. Whether done with intensity to build strength, or slow and with control to support heavier training, this exercise will help to keep your knees and lower back healthy. Cues: Adjust the pad so it is on your...

Glute Ham Raise

Glute Ham Raise

This exercise will chew your hamstrings up and spit them out. Build serious strength in your posterior chain with this one. Work negatives if you must, or add weight if you have NFL caliber hamstrings. Cues: Adjust the pad so you are secure and able to create strong...

Goblet Pistol Squat

The goblet pistol squat builds on the pistol to increase unilateral strength in the legs and challenges balance and flexibility to a greater degree Cues: Hold a weight in front of your chest to load this movement Raise one leg as high as you are able with knee locked...

Dumbbell Push Jerk – Single Arm

Dumbbell Push Jerk – Single Arm

The push jerk is a more efficient way of getting a dumbbell overhead. By dipping under and locking the elbow you can more effectively utilize the strength of your legs and entire body to move heavier loads.Cues: Dip and drive to move the weight upwards Dip again and...

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