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Glutes

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The Ultimate Glute Bridge Chest Press Exercise

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The Ultimate Glute Bridge Chest Press Exercise

Want to crush your chest and glutes while taking stress off your neck and shoulders? Try these unique variations of the glute bridge chest press performed in a head-off fashion and watch your bench press soar.

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The Ultimate Bench Press and Chest Enhancer

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The Ultimate Bench Press and Chest Enhancer

If you’re looking for a unique but effective method to improve your chest press strength and technique try the T-bench protocol. This is something I employ with my athletes and have seen it do wonders for bench press performance.

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Fix Your Chest Press and Rows with Chinese Plank Variations

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Fix Your Chest Press and Rows with Chinese Plank Variations

If you're looking for unique movements to help clean up your posture as well as your mechanics on chest presses and rows look no further than these Chinese plank variations.  They're a bit unusual but you'll notice immediate improvements.  

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Build Massive Legs with Trap Bar Bulgarian Squats

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Build Massive Legs with Trap Bar Bulgarian Squats

Although the trap bar can be can be used for squats, deadlifts, chest presses, overhead presses, bent over rows, pullups, squat jumps, and even lunges, Bulgarian Squats are one of the most brutal variations that crush the entire lower body.  

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Master Your Lower Body Mechanics with This Lunge

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Master Your Lower Body Mechanics with This Lunge

If you're looking for a method to improve your lower body mechanics try this eccentric isometric lunge as shown here by NFL superstar DeAngelo Hall.  The impact this has on running mechanics and athletic performance is significant. 

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Combine These Squats for Ultimate Leg Development

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Combine These Squats for Ultimate Leg Development

The goblet squat is a great lower body exercise but oftentimes the upper body ends up being the limiting factor.  As a result the lower body doesn’t always get taxed as intensely.  Here's a simple solution.

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Build Your Posterior Chain With The Chaos Glute Bridge

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Build Your Posterior Chain With The Chaos Glute Bridge

The next time you want to crush your backside try this unique but brutal chaos glute bridge.  Not only will it destroy your entire backside but you'll work your stabilizers throughout your lower body and maximize your body mechanics.

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Fix Your Lunge With The Anti-Sliding Split Squat

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Fix Your Lunge With The Anti-Sliding Split Squat

The anti-sliding lunge is a quick and incredibly effective method for cleaning up your lunge and split squat mechanics literally within seconds.  In fact, there are 5 reasons why this lunge is so effective not to mention the strength benefits.

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Squat-Stance Deadlifts for Strength, Size, and Performance

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Squat-Stance Deadlifts for Strength, Size, and Performance

The squat-stance deadlift is my go-to deadlift variation not only for my pro and collegiate athletes but also for my bodybuilders, powerlifters, and general populations clients.  That's because it's ideal for strength, size, and performance. 

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Glute Bridge Walkouts for your Posterior Chain

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Glute Bridge Walkouts for your Posterior Chain

The glute bridge walkout is one of my favorite glute and hamstring isolation exercises as it crushes the posterior chain.  Hold an isometric glute bridge then perform small deliberate steps one at a time as you walk your feet back and forth.

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Crush Your Back and Glutes with This Unique Row

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Crush Your Back and Glutes with This Unique Row

If you're looking for a rowing exercise that not only crushes your entire upper back and lats but also hits the glutes and hams, you'll want to give this unique row on the glute ham raise station a try.  By hitting the posterior chain it also improves posture.

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Use The Zercher Lunge For Lower Body Strength

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Use The Zercher Lunge For Lower Body Strength

If you’re looking for a unique lower body variation to clean up your lunge and split squat mechanics then you’ll want to give this Zercher Lunge a try. There are several unique components that make this so effective for targeting the lower body and core.

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Target Glutes & Hamstrings with This Unique Bridge

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Target Glutes & Hamstrings with This Unique Bridge

This unilateral anti-sliding glute bridge looks innocent and simple yet it’s deceptively difficult and highly effective. There are four unique benefits of this variation that make it highly effective for targeting the posterior chain.

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Test Your Single Leg RDL with The Blindfold Test

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Test Your Single Leg RDL with The Blindfold Test

Want to know if you’ve mastered the single leg RDL and unilateral hip hinge?  One of the main tests you’ll need to pass is the eyes closed or blindfolded variation of the single leg eccentric isometric RDL.  It's the true test of stability and body mechanics.

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Master The Single Leg RDL & Hip Hinge

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Master The Single Leg RDL & Hip Hinge

Mastering the single leg hip hinge is pivotal for maximizing athletic performance, muscle function, and movement mechanics. Unfortunately, it’s one of the most butchered movement patterns with many trainers, athletes and coaches performing it wrong.  

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Blast Your Glutes with This Unique Lunge & RDL Combo

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Blast Your Glutes with This Unique Lunge & RDL Combo

The lunge and the single leg RDL are two of my favorite exercises for crushing the posterior chain and improving movement mechanics. Here’s a glute blaster that combines the best elements of the lunge and single leg RDL into one glute thrasher.

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Blast Your Glutes with Constant Tension RDL's

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Blast Your Glutes with Constant Tension RDL's

If you're looking for an effective posterior chain exercise that incorporates the benefits of RDL's, pull-throughs, and glute bridges all into one functional hip hinge movement check out this unique RDL variation

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