Band Face Pulls are an excellent exercise for strengthening the rear delts, traps, and upper back, helping to improve posture and shoulder stability. The resistance band provides constant tension, making it a highly effective and joint-friendly option for targeting smaller muscle groups. This exercise is perfect for correcting imbalances caused by excessive pushing movements or…
Banded Glute Bridges are a simple yet effective exercise for strengthening the glutes and hamstrings. By adding a resistance band, this movement activates the glute muscles even more, helping to improve hip stability and strength. It’s perfect for beginners and a great warm-up or accessory exercise for advanced lifters. Primary Muscles Worked: Glutes, HamstringsSecondary Muscles…
Static External Rotation is a great drill to incorporate into your warm-up for glute activation. It can also be used as an assessment tool to check to see if you’re properly utilizing your glutes. I’ve spent 20 years as a Collegiate Strength and Conditioning Coach and in this article, I will teach you how to…
Bodyweight Lunges are a fundamental exercise for building strength and stability in your lower body. They are simple to learn, require no equipment, and can be done anywhere, making them a versatile choice for your workouts. In this guide, I will discuss the benefits of Bodyweight Lunges, the proper form and technique for performing the…
If you’re looking to improve your hip mobility, Quadruped Rock Backs are a great exercise to add to your routine. This simple movement involves getting down on all fours and gently rocking back and forth, activating your back, hips, and abs muscles. In this guide, I’m going to teach you how to properly perform Quadruped…
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…
Sliding Hip Adductions are an incredibly simple, yet very effective exercise for activating the groin and building strength. In this guide, I’m going to teach you how to do Sliding Hip Adductions including important coaching points, muscles worked and a few alternatives. This article contains affiliate links. If you buy something using these links I…
Copenhagen Planks are a unique (and challenging!) exercise that develops groin strength and core stability. In this guide, I’m going to teach you how to do Copenhagen Planks including important coaching tips, muscles worked and a few alternatives. How To Do Copenhagen Planks Equipment Needed Bench or Box (something to elevate your foot onto) Muscles…
Band 90-Degree External Rotations are an excellent movement for developing shoulder (specifically rotator cuff) strength. I refer to this type of a movement as a prehab movement, meaning a rehab-type movement that we do to try to prevent an issue before it happens. In this guide, I’m going to teach you how to do Band…
Handcuffs are a shoulder mobility exercise that is easy to incorporate into most warm-ups. No equipment is needed which makes them extremely versatile. Athletes with good shoulder mobility will find them relatively easy to do, while anyone with poor shoulder mobility will find them almost impossible. In this guide I’ll teach how to properly perform…