12 Apr Front Squat Eccentric Isometrics

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I’ve recently begun incorporating eccentric isometrics into my program, and they can be an absolutely amazing way to enhance strength, performance, and muscle function. Here’s what you need to know straight from Joel Seedman PhD from @TNation: 1) Eccentric isometrics (EI's) involve performing the negative phase...

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12 Apr Improving Shoulder External Rotation For A Better Front Rack Position

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External rotation at the glenohumeral joint is vital for a successful front squat for two simple reasons. First, externally rotating the shoulders allows you to bring your hands CLOSER to the bar. Therefore if shoulder flexion continues to be limited and your hand can't reach...

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12 Apr Improving Triceps Flexibility For A Better Front Rack Position

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The Lats are often the culprit of decreased shoulder mobility for many people so ADDRESSING THE EXTENSIBILITY OF THE LATS IS KEY. What is often overlooked, however, is the importance of also gaining range in the TRICEPS. In the front squat position, your elbows are...

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12 Apr Box Jump Progressions

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Demonstrated is a flow of progressions from double leg to single leg box jumps. Why should you program jump training? Jump training should be an integral part of every strength training and injury prevention program. Jump training focuses on increasing power, which is equal to force...

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12 Apr Improving Wrist Extension Mobility For A Better Front Rack Position

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ENOUGH WITH ALL THESE BANDED MOBILIZATIONS FOR WRIST EXTENSION! All you need is your other hand! It’s more specific, you get better joint play, and you can find YOUR specific joint restriction. This is part 1 of 3 in our front rack mobility series with...

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12 Apr Multi-Directional Lunges For Improving Ankle Strength

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Multi-directional lunges are an amazing way to add movement in multiple planes, incorporate sport specific training (i.e. a volleyball dig), and specifically for the ankle, tailor a more specific training regimen for prehab or rehab. Here we are demonstrating a classic multi-directional lunge with some...

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12 Apr Deficient Posterior Lunge With Barbell Front Rack

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This particular lunge variation has recently become a favorite of mine. It takes two untraditional (for the most part) exercises – a front squat and backward lunge – and combines them into one fantastic movement. Shout out to @movementresilience and @barbellrehab for the inspiration. The...

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12 Apr Jumping Scissor Lunges

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Looking for a way to mix up your leg day with an absolutely brutal exercise? Want to incorporate explosive movement patterns? Feeling the need for a killer cardiovascular taxing? Well look no further than these WEIGHTED PLYOMETRIC JUMPING LUNGES!! These bad boys are NO JOKE....

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12 Apr Seated vs Standing Heel Raises

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I know each and everyone of you has seen both a seated AND standing calf machine in the gym. But have you ever thought to yourself, ‘is there any difference between the two?’ Well, right now you’re about to find out! Both machines/positions target the calf...

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12 Apr Short Foot Arch Lifts

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The posterior tibialis is an extremely important muscle in your calf/foot that plays a huge role in SUPPORTING YOUR FOOT ARCH. The arch of your foot, simply put, is supported by PASSIVE and ACTIVE structures. The main active structure would be your posterior tibialis muscle....

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