4 x 4s – the curl exercise, not the board – were actually first introduced to me by a player. He looked at me one day and said, “Coach, why don’t we ever do 4x4s?” I had no clue what he was talking about, but when he explained the exercise to me I knew I’d…
Lying Leg Curls are a popular exercise for targeting the hamstrings. This exercise is performed on a machine specifically designed for leg curls, and it is considered to be an isolation exercise because it specifically targets the hamstrings. This guide will provide step-by-step instructions on how to properly execute the Lying Leg Curl exercise, as…
Barbell Pullovers are one of the best exercises for developing the Serratus Anterior. The movement also targets the long head of the triceps, latissimus dorsi, and the pectoralis major and minor. In this guide, I’m going to teach you how to do Barbell Pullovers, including important coaching tips, muscles worked, benefits and a few alternative…
The Pendlay row is a compound exercise that targets the muscles in your back, specifically the lats, mid trapezius and rhomboids. It is named after Glenn Pendlay, a well-known Olympic weightlifting coach. This exercise is similar to the traditional Barbell Bent Over Row, but with a few key differences that make it a unique and…
Resistance Band Rows aren’t going to replace Barbell Rows for developing strength, but they can work great in a pinch if you’re traveling. Even if you don’t have something sturdy you can attach the resistance band to, you can always wrap them around your feet if need be. In this guide, I’ll teach you how…
If you have access to an Ab Crunch Machine at your gym, Machine Ab Crunches can be an excellent addition to your core training. Being able to use a machine weight stack that’s already “ready to go” is a really convenient way to add resistance to your ab training, something many athletes miss out on….
Diamond Push-ups, also known as Triangle Push-ups or Close Grip Push-ups, are a variation of traditional Push-ups. Like Push-ups, Diamond Push-ups target the chest and triceps, but because of their narrower hand placement, the triceps are more heavily emphasized This guide will provide step-by-step instructions on how to properly perform Diamond Push-ups, as well as…
Plank jacks are a great full-body exercise that can help improve your core strength, muscular endurance, and coordination. They involve starting in a plank position, with your hands on the ground and your body in a straight line, and then jumping your feet out and in again while still maintaining the plank position. This exercise…
Burpees are a full-body exercise, made very popular by CrossFit, that can be a great addition to your workout routine. Burpees are excellent at quickly raising heart rate which, combined with being a total body exercise, makes them great for either a warm-up or as part of a circuit. In this guide, we’ll go over…
The Hammer Strength Chest Press is a popular exercise for building strength and size in the chest, triceps, and shoulders. It is a staple in many gym-goers’ workouts and is often chosen for its ability to add variety to a chest workout routine. In this guide, I will provide a detailed breakdown of how to…