Video demonstration of Half Rep Rope Extensions.

Video demonstration of EFS Rack Ropes – Chin ups, Leg Raises and Ab Fallouts.

Barbell Hip Thrusters

The Wall Squat

Video demonstration of EFS Rack Ropes – Hanging Straight Leg Raises.

Triple Pad Press

DB Floor Press

Alternate DB Incline Press

Decline Key Press

Stability Ball Knee In’s

The MINX Dumbbell Push Press

Yoke Bar Box Squats

Incline DB Press (elbows in)

Decline Band Push Ups

Cambered Bar Back Raise

225 Kroc Rows

These are NOT the same as regular curls, that’s for sure.

Seated DB Cleans s/s Rear Delts

Pressing with the fat bar.

Reverse Band Press using foam

Loosen up your shoulder girdle.

Barbell Push ups using chain

Incline Dumbbell Press using strip sets

Flat flys using chains

Chain Press Training with manpon (foam)

Pulling off mats using chains

Floor Pressing using Fat Bar and rest pause method.

Blast your triceps like there’s no tomorrow.

Flat Dumbbell Presses Palms In

KB Prone Rows using rest pause.

Multiple Pull Up Variation Video

Lean Back Lat Pulldowns (using rest pause)

Bench Press using 1……….10 rep method

Tricep Extensions using The Triple Set Method

High Sponge Bob Yoke Squats

Low Rope Rows

Many years ago, Jim Wendler and I made a trip out to ASU to see Joe Kenn and his staff.

Explosive Horizontal Push Supplemental Means

This is another great exercise to do with limited equipment or with beginner athletes.

Thoracic Mobility Supplemental Means

Perform the plank by holding yourself on your elbows and toes, keeping your body in a straight line

The plank exercise is a simple, yet difficult exercise that will work on the stabilization of the abdominal muscles.

Perform the plank by holding yourself on your elbows and toes, keeping your body in a straight line.

The plank exercise is a simple, yet difficult exercise that will work on the stabilization of the abdominal muscles.

Many people complain of sciatica which causes pain in the low back and down the thigh. This stretch helps alleviate this pain.

This is an old favorite from high school.

I was so proud to get this picture.

Pull ups and push ups are critical in our workouts, especially our combative athletes.

This is a great warm-up exercise to help activate the glutes.

I’m not sure what to do with this exercise except to say that this will definitely increase your “cool” quotient (CQ) with fellow gym-goers.

Remember when Beavis and Butthead came out and everyone said, “I could have thought of that?” Well, the Monkey Chin Up Bar is the same way, although I’m not sure that its going to have the same appeal and cash flow as Mike Judge’s characters did.

This is a very simple warm-up exercise and I’m probably sure that you’ve seen your mom, wife or grandmother do.

This is a variation of a lunge that is done with the front foot placed on an elevated box.

Postural benefits and upper back strength and stability

Short on time or simply want a more challenging pull movement.

Start with your heels hooked into the poor man GHR or have someone hold your ankles.

Begin the exercise on your stomach with your hands out to your side

This is a great movement for those dealing with lower back pain or have a hard time keeping their back arched while squatting and/or pulling.