There are a lot of ways to increase your hip mobility, but one of the easiest is to use a bench.

Hook a mini band up to the power rack as shown so that it spans across the bottom of the power rack.

Many athletes suffer from having tight hip flexors.

This is pretty easy but a tremendous exercise to do for hip mobility.

Horizontal Push Supplemental Means

Hilljack hamstrings

I think my mom does these in aerobics class.

One good tip is to try and keep your chin down. This will keep you from pulling into the start of a chin.

This exercise is designed to strengthen your abdominals.

Lifter maintains dorsi flexion while pulling/sliding the plate towards their glute then resetting.

The power of these is like blast straps, you can turn your hands any which way you please to alter the angle in which your upper body gets worked.

This is a great way to make your pushups harder and get the core and abs working more.

These are a great way to add some stretching with slight loading to your program, or, you can add these to a long complex of Grappler movements using the bar or very light weights.

Perform these either with one or two hands, facing the grappler base or from the side as if you were at the top of the snatch.

The double bar version loads the rotation more and on this version I definitely prefer the natural rotation of the feet.

You can load these up quite heavy and this is a great way to not have to worry about balancing a barbell in front of you in an awkward

You’ll need to add smaller plates here so the weights don’t hit your legs

Those who enjoy oly lifts, this is a great way to perform 1 arm snatches.

Grab the sleeve for thick handle – grip work

Many people neglect stretching their glutes

This is yet another exercise that was conjured up due to lack of equipment at a commercial gym.

To do a GHR, you’ll start with your body in a horizontal position on the bench with your toes pushed into the toe plate.

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

Goal is to stay as low to the ground as possible and crawl for distance

Begin in a squat position with your legs and feet close together.

This exercise can be done for anyone that needs extra neck strength, like wrestlers, football players and MMA fighters. All you need is a stability ball.

Flings are another great warm-up exercise that dynamically stretches the shoulders, chest, groin and hips. These are done very similar to jumping jacks.

To do a fire hydrant, get on your knees and hands.

This is a great movement to be performed after a heavy upper body movement.

The biggest problem that I have with the EZ Pushup is not the exercise and not even the Easy button; it’s funny and I did get a laugh out of the picture.

The only thing I have to say about this is that I enjoyed taking this picture.

I’m not going to explain this exercise because everyone has done it before and there are a million places and people (at the gym, on the internet, on DVD’s, your grandmother) that will tell you how to do this exercise.

To do the cobra stretch, iie on your stomach in a push-up position.

Begin on your back with your arms outstretched.

This movement is outstanding for tricep and top end bench strength.

I then found a bench and started doing extensions.

This would be more impressive if he was loaded up on Ho-Ho’s, Ring Dings and a Family Sized bag of Doritos.

I like to increase my ROM during the exercise, so I don’t go for broke on the first rep.

This isn’t an exercise for everyone as it requires great core strength.

Moving along now…..

This bench can be set up to work a variety of different ways.

This is also a great exercise to do for athletes and kids that are not ready to squat with a barbell.

As with everything, moderation is the key.

Start with a full stretch, back arched and chin up.

Go find an old wheelbarrow at a garage sale.

Leave it to Martin Rooney to show me a bunch of stuff I have never seen before.

These will test your grip big time.

This dynamic stretch is great for your low back and hamstrings.

Don’t let the name fool you. This is a very difficult ab exercise.

I don’t think I have to write much about this exercise.

So what’s the deal with all these exercises for biceps?

This exercise is taken from the regular two-legged RDL.

This exercise is one that you do after you hit a huge PR on a board press or something similar and just don’t care what you do.

Stay bent over and raise the dumbbells out and to the side.

The seated DB military is a great way to develop overall shoulder strength.

This is an old favorite.

This exercise can be used as a warm-up or as a progression to the standing version utilizing a barbell or various odd objects.

If I’m not mistaken the incline DB curl was one of the staples in Arnold’s arm training.