Bodyweight Good Mornings are one of my favorite bodyweight movements to incorporate into a warm-up. They don’t require any equipment, they are very easy to learn and are a great exercise to warm up and stretch the posterior chain – specifically the hamstrings. In this guide, I’m going to teach you how to do a…
The Reverse Lunge and Reach is a warm-up exercise that is a combination of a bodyweight reverse lunge with an overhead reach stretch. It’s a great, multi-joint, warm-up movement that can easily be incorporated into almost any warm-up. In this guide, I’m going to teach you how to properly do a Reverse Lunge and Reach,…
Glute Bridge Knee Drives are a slightly more advanced variation of the more common Glute Bridge. I personally like them because they combine a dynamic movement together with a static hold position. The combination of the two really makes the glutes fire and work. They’re great as a warm-up movement for squat and run days…
The Single Leg Glute Bridge is a great warm-up exercise to activate the glutes. I like to incorporate them on my squat days in the weight room as well as my running days outside. It’s an extremely versatile movement because it’s relatively easy to learn and requires no equipment to do. In this guide, I’m…
Bodyweight Squats with a Band is a great warm-up exercise that combines the benefit of a bodyweight squat with added glute activation by utilizing a resistance band. It’s one of my favorite movements to include in a Back Squat, or even Olympic lift, warm-up. In this step-by-step guide, I’m going to teach you how to…
Anti-Rotational Single Leg RDL is a simple exercise that has a very long and complicated sounding name. Anti-Rotational means that we will be holding a band anchored to a rack. The purpose of the band is to create a lateral pull against the body that we will have to stabilize against. In other words, ‘not…
Pallof Press is an anti-rotational exercise that stresses the core and glutes. I love to utilize the Pallof Press in the warmup on lower body days as a simple, but effective, glute activation movement. In this guide, I’m going to show you how to do a Single Leg Pallof Press, what muscles it works and…
The Javorek Complex, created by Istvan Javorek, is a complex, or series, of several exercises done back to back in succession. There are about a dozen different variations of the Javorek complex, using both a barbell and dumbbells. In this article I’m going to focus on the original Javorek Complex with a barbell and a…
Lateral Band Walks are one of my favorite warm-up exercises, especially for lower body strength training days when Olympic lifts and/or Squats are on featured on the lift. The lateral band walk is a great exercise for glute activation along with being easy to learn and it can be performed quickly in a warmup. I’m…