31 Dec Pause Back Squat – Barbell

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HOW: Position a barbell on top of your trap muscles with a firm grip on both sides. Keep your feet about shoulder width apart. Hinge forward slightly at the hips and bend your knees performing a back squat. Once you squat down as comfortably...

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31 Dec Tall Kneeling Pallof – Overhead, Anterior

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HOW: Position yourself in a tall kneeling position with your back straight and your core and glutes engaged. Grab onto a band with both hands that is anchored up high. The band should be anchored in front of you. Pull it up overhead with...

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31 Dec Tall Kneeling Pallof – Overhead, Posterior

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HOW: Position yourself in a tall kneeling position with your back straight and your core and glutes engaged. Grab onto a band with both hands that is anchored up high. The band should be anchored behind you. Pull it up overhead and move it...

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31 Dec Kneeling Trunk Extension – Swiss Ball, Wall Supported

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HOW: Position yourself on your knees with your feet pushing into a wall as you lean forward on a swiss ball. The swiss ball should be on your hips. Place your hands behind your back. From the leaning forward position, push into the ball...

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31 Dec Standing Punch and Row – Band

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HOW: Attach a band in front of you and behind you to a strong, sturdy surface at about chest height. Stand in an athletic position with your knees slightly bent and have one band in each hand. Have your arm extended holding onto the...

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31 Dec Offset Floor Chest Press

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HOW: Begin by lying down underneath a racked barbell. If you don’t have a squat rack, place the barbell on your hips, lift your hips into the air, and position the bar up in front of your chest. After that, one hand to the...

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31 Dec Floor Russian Dip

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HOW: Begin in plank position with your forearms on the ground, flat back, and your toes pushing into the ground. From here, push into the ground with your forearms lifting your body up. Catch yourself placing your hands on the ground slightly wider than...

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31 Dec Abs Are Made In The Kitchen

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Watch this video to learn why abs are made in the kitchen!...

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31 Dec Are Situps A Dangerous Core Exercise?

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Watch this to find out if situps are actually dangerous! ...

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31 Dec Debunking The Myth Of Rounded Back Lifting Posture

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Watch and learn more about debunking the myth of rounded back lifting posture!...

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