Quadruped (Bird Dog) Benefits & 9 Challenging Variations

The Bird Dog exercise is a highly effective movement for reinforcing proper spinal alignment and core recruitment. In this detailed article, Dr. Seedman teaches the proper technique, highlights key benefits, and illustrates 8 challenging variations. (Read More →)

Ninja Training | Hand Clap Pushup to 1-Arm Plank

Besides looking like a ninja, this unique variation of the hand-clap pushup builds a massive chest, powerful pressing mechanics, and unparalleled core stability.  The question is do you have what it takes to perform it. (Read More →)

Bird Dog Exercise Variations for Core Strength & Back Health

Made famous by low back specialists and functional training experts such as Stuart McGill, Gray Cook, and Mike Boyle, the Quadruped Bird Dog exercise is an an effective movement for reinforcing proper spinal alignment and core recruitment. (Read More →)

Ab Rollout Variations for Core Strength

Looking for exercises to crush your abs, strengthen your core, and improve spinal alignment? Check out Dr. Joel Seedman's ab rollout and ab wheel variations--anti-extension movements that teach incredible levels of core tightness. (Read More →)

Strengthen Your Core with the Windmill Plank

The windmill plank hold is an excellent full body stabilization movement that absolutely crushes many of the core and hip muscles while also working smaller stabilizers throughout the legs and upper torso. (Read More →)

Renegade Rows for Strength: Tricks, Tips & Tactics

In this interview with STACK, Dr. Seedman shares his performance tips for perfecting the renegade row--an excellent full-body movement for building strength and enhancing muscle-function enhancing movement. (Read More →)

Renegade Rows: True Test of Full-Body Strength & Muscle Function

Dr. Seedman explains why renegade rows are not only one of the most effective movements for increasing strength in the upper body and core but they’re also a great test and assessment of muscle function. (Read More →)