SIDE BRIDGE

This is a great stabilization exercise that forces you to use your core...
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TWO-POINT PLANK
The same plank exercise as the four-point with the difference being that you create an even greater instability by
removing two points of contact...
Read more »

MEDICINE BALL 1-2-3 THROW

This exercise is a combination of a Russian twist with an uninhibited throw at the end of the movement...
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MEDICINE BALL OVER-THE-SHOULDER THROW AND CATCH

This unique exercise can also be done with a partner or with a wall. Its benefits are twofold...
Read more »

CABLE PUSH-PULL ROTATION

Stand between two cable stacks holding one handle in each hand with the cables set at waist height...
Read more »

BARBELL ROLLOUT
This is a variation of the popular "ab roller"-style devices you see on TV...
Read more »

CORE ROW
This is yet another variation of a standard prone bridge. The addition of the rowing motion will force your core to
stabilize to avoid tipping over...
Read more »

PLANK WITH WEIGHT TRANSFER

Prop up onto your elbows, making sure to keep them lined up under your shoulders. Feet should be shoulder-width
apart...
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DYNAMIC PLANK
This is the same as the standard plank exercise but now we will add some movement to create greater stress on the
core...
Read more »
FOUR-POINT SUPINE BRIDGE
With this position, you get tremendous transverse abdominis activation plus the entire posterior chain...
Read more »

CABLE ROTATING EXTENSION

Use a rope attachment and the cable set at the lowest position...
Read more »

CABLE ROTATING CRUNCH

With arms extended and body upright, pull the rope handles down and to one side as you crunch down at the torso...
Read more »

CABLE REVERSE WOOD CHOP

Similar to the cable rotation with the difference being an upward movement as you rotate....
Read more »

CABLE ROTATION
This ground-based rotational exercise could easily be considered the king of rotational exercises...
Read more »

WINDSHIELD WIPER
This is a great exercise not only for developing rotational strength but also for promoting mobility...
Read more »

BARBELL TORQUE
This is a tremendous full-body exercise that will help develop an extremely strong core...
Read more »

CORKSCREW
While it involves rotation, the corkscrew also involves the lower and upper body, making this a great total body
exercise...
Read more »

SEATED RUSSIAN TWIST

This is a common exercise seen in the gym, but often performed incorrectly...
Read more »
ONE-ARM HORIZONTAL PULLUP
While 99% of us out there cannot perform a one-arm pullup, many of us can, in fact, perform a one-arm horizontal
pullup...
Read more »

HORIZONTAL SIDE-TO-SIDE PULLUP

This movement, like the side-to-side pullup, allows us to change a bilateral exercise into a unilateral one...
Read more »

ONE-ARM STANDING CABLE ROW

This exercise is another great variation on the standing cable rows...
Read more »

TWO-POINT DUMBBELL ROW WITH TWIST

Stand holding a dumbbell in your left hand with your left foot staggered slightly behind the right...
Read more »

BENT-OVER TWO-POINT DUMBBELL ROW

This is a unique exercise, as you will be placed in a difficult support position...
Read more »
BENT-OVER DUMBBELL ALTERNATING ROW
This is a great exercise that requires lots of core stabilization due to the constant movement...
Read more »

STANDING CABLE ROW TO NECK

This emphasizes the transverse plane movement of the pull and also places greater stress on the rear deltoids...
Read more »

HORIZONTAL PULLUP
A tremendous exercise that allows you to handle your body weight in much the same way as in a traditional pullup...
Read more »

BENT-OVER ROW
This is a very common exercise but one that can be made more difficult and functional by decreasing the support...
Read more »

STANDING CABLE CHEST PRESS

This is a tremendous functional exercise because it addresses the horizontal push from a standing, unsupported
position....
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DUMBBELL INCLINE BENCH PRESS

By using dumbbells instead of a bar, you will force your limbs to work independently and promote strength and
muscular balance...
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DIP
This is a great exercise in this category because dips force you to handle your body weight in an unsupported
situation...
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CLOSE-GRIP BENCH PRESS

Moving your grip in closer targets shoulder flexion rather than shoulder adduction...
Read more »

INCLINE BENCH PRESS

Keep in mind that the greater the angle, the weaker the movement gets...
Read more »
BENCH PRESS
The one exercise that requires no introduction because most everybody knows how to do it...
Read more »

SIDE-TO-SIDE PULLUP
The shifting of the weight during the exercise will place greater load on one limb...
Read more »

PARALLEL-GRIP PULLUP/PULLDOWN
Read more »

LAT PULLDOWN
This is a solid exercise that allows you to get your vertical pulling volume in when you can't perform a pullup...
Read more »

MIXED-GRIP PULLUP
A variation that essentially involves both the pullup and chinup mechanics simultaneously...
Read more »
PULLUP
Pullups tend to be a bit more difficult than chinups but are essentially very similar...
Read more »

CHINUP
The chinup is probably the most well known and one of the most effective exercises ever...
Read more »

DUMBBELL ALTERNATING PRESS

Hold dumbbells at the shoulders and press one overhead....
Read more »

JACKKNIFE PUSHUP
The Jackknife Pushup is a tremendous exercise to target your shoulders and to force your core to stabilize your body
during the movement...
Read more »

PUSH PRESS
This is a great power move that allows you to use pretty heavy loads...
Read more »

SINGLE-LEG SWISS BALL GLUTE-HAMSTRING

The most difficult of the unilaterally hip-dominant exercises, not only from a balance standpoint but from a load
standpoint as well...
Read more »

SINGLE-LEG SUPINE HIP EXTENSION

Just as the supine hip extension goes, so does the single leg...
Read more »

SINGLE-LEG BACK EXTENSION

While this is basically the back extension exercise, it is actually a lot tougher than it looks...
Read more »

SINGLE-LEG ROMANIAN DEADLIFT

Just about identical to the standard Romanian deadlift only you are executing it on just one leg...
Read more »
SINGLE-LEG GOOD MORNING
The same Good Morning exercise, but a much tougher exercise due to the balance factor...
Read more »

SWISS BALL GLUTE-HAMSTRING

This is a great posterior chain exercise that is a tougher variation of the supine hip extension...
Read more »

SUPINE HIP EXTENSION

This is a very simple exercise and a great lead-up movement to prepare beginners for other hip-dominant exercises...
Read more »

BACK EXTENSION
A common exercise seen in gyms, you'll be adding weight to this move once you can complete 10 reps with your
body weight...
Read more »

ROMANIAN DEADLIFT
Probably the number-one hip-dominant exercise simply due to its similarity in movement patterns to many of the
Olympic-style lifts...
Read more »

GOOD MORNING
A tremendous hip-dominant exercise, they require much less load than many of the others in this category...
Read more »

FULL PISTOL SQUAT

Read more »

SINGLE-LEG SQUAT (LATERAL)

Read more »

SINGLE-LEG SQUAT STANDING ON BENCH

Read more »

PARTIAL SINGLE-LEG SQUAT STANDING ON BENCH

Read more »
PARTIAL SINGLE-LEG SQUAT USING A BENCH OR BOX
Read more »

CROUCHING SINGLE-LEG SQUAT

Read more »

SINGLE-LEG BENCH GETUP

Read more »

BULGARIAN SPLIT SQUAT

This is another great unilateral exercise that allows you to use a good amount of load once you become proficient at
it...
Read more »

LATERAL STEPUP
Like the traditional stepup, the lateral stepup will expose weaknesses right away...
Read more »
STEPUP
This is a tremendous unilateral knee-dominant exercises that allows you to see strength imbalances almost
immediately...
Read more »

DROP LUNGE
This all-time favorite lunge variation allows action on all three planes of movement...
Read more »

FORWARD LUNGE
These are traditionally some of the toughest lunges around...
Read more »

CLEAN-GRIP DEADLIFT
With the exception of where the bar is in relation to your body, everything else should look almost identical to a
squat...
Read more »
OVERHEAD SQUAT
Overhead squats are a very tough exercise, but their benefits are tremendous...
Read more »

BACK SQUAT
Keep your torso erect and maintain the same depth as your front squats for best form...
Read more »

FRONT SQUAT
The king of all lower-body exercises...
Read more »

ONE-ARM DUMBBELL SNATCH

Holding a dumbbell on the floor, perform a high pull...
Read more »

HANG POWER CLEAN

Start with the bar in the hang, or power, position resting in front of your quads. From here perform a high pull...
Read more »
 CLEAN PULL
This is a very basic, yet effective power exercise and one that can be learned rather quickly...
Read more »

HANG JUMP SHRUG

This exercise is a great total body move that will help you generate and develop a lot of power...
Read more »

SQUAT JUMP
This is one of the simplest ways to teach explosive training...
Read more »

•
THE PROGRAM
• THE WORKOUTS
• THE EXERCISES
• TRAINING TIPS
Top of Form
SEARCH EXERCISES

Keyw ord(s

Bottom of Form

TRAINING TIPS
Over the years, I've found myself changing my programs, exercises, and ideas fairly regularly. Sometimes things
work well, other times they don't. There is a constant, ever-evolving educational process that comes along with
working in the strength and conditioning field. My goal is to create the most effective, efficient training programs
possible, so I regularly experiment with new ideas, exercises, and concepts that I either invent or borrow from other
professionals. Here I have compiled a list of 10 tips I feel are extremely important in reaching your strength-training
goals. These are tips I have incorporated for many, many years. In other words, while many other things come and
go in my programs, these elements form the foundation of my training programs.

1. FULL FRONT SQUATS ARE VERY EFFECTIVE

Ahh, the almighty king of the lower-body exercises...
Read more »
2. OLYMPIC-STYLE LIFTS WORK THE ENTIRE BODY
This is where most people fail to get the most out of their strength-training programs...
Read more »
3. DON'T FORGET SINGLE-LIMB EXERCISES
Squats, bench press, deadlifts, and even power cleans all involve using both limbs in unison...
Read more »
4. HIP-DOMINANT EXERCISES FILL IN THE GAP
Most strength-training programs emphasize knee-dominant exercises such as squats, deadlifts, lunges, etc...
Read more »
5. IF YOU PUSH, YOU BETTER PULL AS WELL
Make sure you are dedicating as much time to pulling as you are to pushing in your training...
Read more »
6. DON'T SPEND MUCH TIME TRAINING YOUR CORE ON THE GROUND
The main purpose of your abdominals is to stabilize your torso. This stabilization occurs while standing, bending,
twisting, lifting, etc...
Read more »
7. ISOLATED EXERCISES ARE OUT
As mentioned in Chapter 2, single-joint isolation exercises result in nonfunctional strength, confused muscle
movement patterns, and possible weakening of "real life" muscle function...
Read more »
8. CHANGE UP YOUR TRAINING WITH SOME STRONGMAN-STYLE EXERCISES
We've all seen those behemoths flipping 800-pound tires and pressing 300-pound logs, right?
Read more »
9. COMBINATION LIFTS CAN ADD VARIETY
Combination exercises involve combining two or more exercises in various patterns. Combining exercises gives you
many benefits such as increased training volume, decreased training time, and more efficient space and equipment
utilization...
Read more »
10. PUSH THE ENVELOPE . . . IT'S OKAY!
There are all types of "quick fix" diets and "magical" exercise programs that promise us results with little to no hard
work...
Read more »

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