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Athletic Performance

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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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Fix Your Bench Press with The Foam Roller

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Fix Your Bench Press with The Foam Roller

The foam roller is one of my favorite tools not necessarily for soft tissue work but for teaching proper lifting mechanics on a variety of movements particularly chest presses, pullovers, and chest fly variations.  There are numerous benefits.

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Olympic Weightlifting with Bands

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Olympic Weightlifting with Bands

To many lifters this may sounds like iron game heresy but there are actually 10 benefits for incorporating accommodating resistance in the form of reverse bands (band assistance) on Olympic lifts such as clean and snatch variations. 

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Quick Fix for Flat Feet and Ankle Pronation

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Quick Fix for Flat Feet and Ankle Pronation

Flat feet, fallen arches, & ankle pronation are some of the most common foot & ankle dysfunctions. However they all fall under a similar category of neuromuscular and structural issues most of which are related to valgus collapse. Here’s how to fix it

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Upside Down Pullups for Strength, Size, & Performance

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Upside Down Pullups for Strength, Size, & Performance

This upside down pullup is an unusual but highly effective movement for targeting the pulling muscles of the upper back and arms.  It also targets your abs and spinal stabilizers as you’ll need to fire every muscle in your core to maintain position.  

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Use The Hanging Band Technique On Pullups & Dips

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Use The Hanging Band Technique On Pullups & Dips

The hanging band technique (HBT) is one of my favorite methods for improving lifting mechanics. The oscillating kinetic energy improves proprioception and technique. It can be applied to bodyweight exercises like pull-ups and dips.

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A Quick Bench Press Fix

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A Quick Bench Press Fix

If you're looking for a simple and unique way to fix your bench press mechanics look no further than this quick and easy solution.  It involves performing a bench press while laying on the foam roller and performing an eccentric isometric.  

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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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Use This Pullover and Bench Press For A Massive Upper Body

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Use This Pullover and Bench Press For A Massive Upper Body

Looking for a unique way to thrash your upper body and core? Try this barbell negative pullover to speed bench press combo movement. These can be performed in a power rack or on the floor. So why are these so potent? Here’s why.

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Fix Your Ab Rollouts with Eccentric Isometrics

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Fix Your Ab Rollouts with Eccentric Isometrics

The abdominal rollout is one of the most effective anti-extension and core activation exercise movements. Unfortunately most lifters perform them incorrectly either using an excessive range of motion or allowing the hips to drop.

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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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Maximize Tension and Growth In Your Chest with This Isometric

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Maximize Tension and Growth In Your Chest with This Isometric

If you’re looking for a horizontal pressing exercise that maximizes motor unit recruitment and creates heightened levels of post activation potentiation (enhanced neural drive), the overcoming isometric barbell chest press is it. 

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Strengthen Your Back and Core With This Pullover

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Strengthen Your Back and Core With This Pullover

If you’re looking for a great upper body movement that also anilities the core, look no further than this unique pullover exercise. Essentially you’re performing an eccentric isometric dumbbell pullover while holding a hollow body leg raise.  

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Maximize Your Knuckle Pushups with The Foam Roller

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Maximize Your Knuckle Pushups with The Foam Roller

Performing knuckle pushups on foam rollers does wonders for cleaning up pushup technique and horizontal pressing mechanics. They're also some of the most difficult pushups variations you'll ever perform sure to leave your chest scorched.

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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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Crush Your Core With This Marching Plank

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Crush Your Core With This Marching Plank

If you’re looking for a full body stabilization drill that not only taxes the core and shoulders but also acts as a dynamic warm-up and conditioning tool, try this dynamic marching inch plank.  You'll also find it to very useful to add before squats and deadlifts. 

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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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Improve Your Bench Press & Posture With This Technique

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Improve Your Bench Press & Posture With This Technique

The head-off chest press has become one of my favorite protocols for improving horizontal pressing mechanics.  It may look unusual however the benefits it provides to your bench press mechanics, shoulder health, and chest growth are significant.   

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Blast Your Chest and Core with This Unique Press

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Blast Your Chest and Core with This Unique Press

There are 5 unique components of this chest press including the hollow body leg raise position, eccentric isometric alternating pressing protocol, eyes-closed technique, head-off position, and ankle dorsiflexion. Here’s a breakdown of each.

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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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