90/90 Hip Rotations are a mobility drill that improves both internal and external hip rotation. Sitting on the floor with your legs bent at 90 degrees, you rotate side to side, opening up the hips and building control through a full range of motion. This exercise is excellent for improving squat depth, hip stability, and…
The Overhead Squat with a PVC pipe is a technique-focused drill used to build mobility, stability, and coordination required for the barbell overhead squat or snatch. By using a lightweight PVC pipe, athletes can train proper mechanics without load, making it ideal for warm-ups, movement prep, and learning full-body control under an overhead position. Primary…
TKEs are a band-resisted knee extension exercise used to strengthen the quadriceps, especially the vastus medialis oblique (VMO), and improve knee stability. They’re commonly used in rehab or warm-ups for building strength around the knee joint, improving joint mechanics, and restoring full extension post-injury or after squatting and running. Primary Muscles Worked: Quadriceps (with focus…
Wall Slides are a shoulder mobility and posture drill that strengthens the upper back and reinforces proper shoulder mechanics. Performed with your back against a wall, you slide your arms up and down in a controlled motion, keeping contact with the wall throughout. They’re especially useful for improving overhead range, scapular control, and counteracting rounded…
Bodyweight Squats are a foundational lower-body movement that builds strength and mobility in the legs and hips using just your own bodyweight. They target the quads, glutes, and hamstrings while also engaging the core for stability. Whether you’re new to training or looking to reinforce good squat mechanics, this movement is simple, scalable, and effective….
The Glute Bridge Hold is a simple yet powerful isometric exercise that targets the glutes and hamstrings while also engaging the core and lower back. By holding the top position of a glute bridge, you build muscular endurance and improve hip stability and posture. It’s perfect as a warm-up, activation drill, or finisher—especially for anyone…
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…
The Bodyweight Lunge is a fundamental lower-body exercise that builds strength, balance, and coordination by training one leg at a time. It targets the quads, glutes, and hamstrings while also engaging your core to stay upright and stable. Lunges are effective for improving movement control, correcting muscle imbalances, and building functional strength—no equipment needed. Primary…