12 Apr Suitcase Lifts And Other One-Sided Focused Leg Exercises

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Do you feel like you’re cheating on leg day and that you always favor one side? Does one side feel stronger than the other? Have you had hip/knee/ankle injury/surgery in the past and are still working on balancing out strength on that side?! Here are some...

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12 Apr Dead Bugs Upper Extremity Variation

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Building upon yesterday's post, here is another variation of the dead bugs. This time, we are using our upper extremity to vary the biomechanical demands placed upon our core. You can alternate arms or reach overhead simultaneously. Again, the same rule applies: the core needs...

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12 Apr Full Body High Intensity Interval Training

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"How I Train - High Intensity Interval Training" I fell in love with High Intensity Interval Training (HIIT) a few years ago and haven’t looked back. It’s an absolutely amazing way to incorporate cardiovascular exercise into your training program. I hate jogging aimlessly on a treadmill....

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12 Apr Landmine Reserve Lunge to Overhead Press

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Occasionally when I workout I experiment with new/unaccustomed movement patterns. Today, I came up with this variation of the landmine press and I absolutely love it. It's a true FULL BODY exercise that provides a challenge in ALL 3 PLANES. I'll break down some aspects...

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12 Apr Save Your Back By Racking Your Weight Properly

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I know each and everyone of us has been guilty of this at some point! We perfect our form through practice, rep out set after set with perfect form, and then when dropping/picking up the weight, we throw out all that practice and good form...

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12 Apr Bad Exercise? Shrugs vs Overhead Carries and Farmer’s Walks

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Shrugs are often utilized to develop huge and enormous traps. But are overly developed upper traps something we really want, from a biomechanical and movement based perspective? As we discussed in episode X, proper scapular upward rotation is essential to shoulder mobility. The 3 primary...

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12 Apr Bad Exercise? Upright Rows Vs High Pulls vs Deltoid Raises

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These exercises are often controversial as the internally rotated and high elbow position at the top of the movement is believed to be a shoulder impinging position that can possibly damage soft tissue structures. As the shoulder is internally rotated and flexed, the tendon of...

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12 Apr Bad Exercise? Superman Vs Roman Chair For Back Extension Work

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This exercise is seen FAR TOO COMMONLY at the gym. The extreme lumbar spine #hyperextension, as well as the commonly associated cervical spine extension, is absolutely horrible for your back! Unless you’re a #gymnast or dancer, I cant think of any other athlete that would...

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12 Apr Bad Exercise? Open vs Closed Chain Knee Extension Exercises

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The seated knee extension machine is a great way to isolate the knee extensors, mainly the #rectusfemoris and #vastimuscles. However, caution must be taken for any individuals with knee osteoarthritis, meniscal injuries, or any other pathology that is sensitive to high shearing forces and loads. From...

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12 Apr Bad Exercise? Shoulder External Rotation Standing vs Sidelying

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Gravity goes DOWN! Not sideways! Shoulder external rotation exercises are a great way to target the #rotatorcuff. However, these exercises must be done against resistance in the appropriate plane. In this example, the force of the dumbbell is directed DOWN. So, which muscles am I...

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