2 Board Press
2 Board Press
The 2 Board Press is one of the top 5 all-time max effort exercises.
1 Board Press
1 Board Press
The 1 Board Press has become a favorite of lifters, from raw to equipped lifters. To perform this exercise, all you need is a one board (a 2x6 works perfectly) and a regular bench.
X Band DB Bench Press
X Band DB Bench Press
The X Band press is a great tool used to mimic using a bench shirt.
X Band Barbell Bench Press
X Band Barbell Bench Press
The X Band press is a great tool used to mimic using a bench shirt.
Tricep Extension with Band and Chain
Tricep Extension with Band and Chain
For this exercise you will need chain and a band.
Thrusters With Band
Thrusters With Band
Take two bands and loop them around the bottom of the power rack.
Straight Arm Band Pulldowns
Straight Arm Band Pulldowns
So every time you want to do this exercise, remember Troy and his annoying ways.
Spider Walks
Spider Walks
To do this, wrap a mini-band around your wrists several times.
Side Bends w/ Band
Side Bends w/ Band
Hook a band underneath the power rack.
Side Bend Pushdowns
Side Bend Pushdowns
Grab the band with one hand and keep your arm straight the whole time.
Reverse Band Incline Press
Reverse Band Incline Press
This isn't a common exercise but it great variation to throw in as well as a great way to do inclines if you have shoulder problems.
Reverse Band 5 Board Press
Reverse Band 5 Board Press
This lift is usually only done by lifters that have a very long wingspan and have a very large ROM.
Reverse Band 3 Board Press
Reverse Band 3 Board Press
This lift isn't very popular but I have seen it done by lifters wishing to do something very different and for those that do have shoulder problems.
Pushups with Band Behind Back
Pushups with Band Behind Back
Now this excise is great for shoulder, chest and triceps strength.
Pull-Thru Band Goodmorning
Pull-Thru Band Goodmorning
Loop the band around the base of the rack. Place the other end of the band around your neck.
Piston Pushdowns
Piston Pushdowns
Many would regard this as a finisher movement.
Pin Pulls with Double Mini Bands
Pin Pulls with Double Mini Bands
Using Bands with Pin Pulls is a great way to get extra work out of the glutes.
Mini-Band Rear Delt
Mini-Band Rear Delt
This is a cool exercise to do for your upper back.
Low Row with Band
Low Row with Band
Attach two bands (any size, depending on your strength level), each to one side of the power rack. Run a lat pull bar through the middle of the bands.
Leg Raises with Mini Band (med ball)
Leg Raises with Mini Band (med ball)
Loop a mini band to a power rack or other stable piece of equipment.
J-Hook Band Pulls
J-Hook Band Pulls
Looking for a great conditioning movement for your shoulders?
Hip Squat with Bands
Hip Squat with Bands
This is a special exercise I use to teach the hips to fire while keeping the back arched.
Goodmornings with Band on GHR
Goodmornings with Band on GHR
Place the band over your head so it is around your shoulders.
Good Mornings with Bands
Good Mornings with Bands
This is an excellent exercise to develop your low back, glutes and hamstrings.
Fat Bar - Reverse Band Press
Fat Bar - Reverse Band Press
This movement is performed by attaching a band around the top of your power rack.
Elbow Digs
Elbow Digs
This is a new one that Dave recently came up with.
Double Band Leg Curls
Double Band Leg Curls
The Double Band Leg Curl is unreal for bringing up weak hamstrings.
Crazy Bell Incline Press
Crazy Bell Incline Press
It is not often that we run across a movement that is Pure Gold.
Chest Flys With Bands
Chest Flys With Bands
Lean forward and use a hugging motion.
Brockensteins (Band Pull-Outs)
Brockensteins (Band Pull-Outs)
Grab the bar with your bench grip and pull the bar out like you were going to bench.
Body Weight Row (fat man row) w/ Band
Body Weight Row (fat man row) w/ Band
For this exercise, perform a traditional body weight row with a band.
Bench Pressing w/ Bands Around Wrists
Bench Pressing w/ Bands Around Wrists
If you have no idea what we mean when we tell you to pull the bar apart when you bench then this is the movement for you.
Band Trunk Flexion
Band Trunk Flexion
Band Trunk Flexion
Band Suspended Barbell Push Down
Band Suspended Barbell Push Down
Increase cross-section, promote restoration, alleviate DOMS
Band Snap Downs
Band Snap Downs
Great for developing power in the upper body and hips.
Standing Band Rows
Standing Band Rows
Great for a warm up or recovery work.
Band Resisted Push Up
Band Resisted Push Up
Band resisted push ups.
Band Resisted Pull-Ups
Band Resisted Pull-Ups
To do this exercise, anchor two bands to either side of the rack and run them through your belt.
Band Deadlifts
Band Deadlifts
This movement is unreal for bringing up your deadlift.
Band Pull Aparts
Band Pull Aparts
This is an excellent exercise that can be done at home for extra upper back work.
Abdominal Fall Outs
Abdominal Fall Outs
Begin this exercise in the same position as the suspended push-up.
Band Lat Pull Down
Band Lat Pull Down
Many band configurations and grips may be used to perform this lift.
Band Seated Row
Band Seated Row
Many band configurations may be used. Recommend submaximal or repeated effort.
GHR Ab Crunch
GHR Ab Crunch
This is a great ab exercise. It works really well on a glute ham raise because of the curved pad, but if you can find another piece of equipment to do it on, by all means, get creative!
Alternative band set up for the bench press
Alternative band set up for the bench press
Here is the way Dave used to set up his bands for the bench press when he was cycling the band tension.
Valentine's Day Training - 2010
Valentine's Day Training - 2010
Valentine's Day Training - 2010
Chains
Chains
No, I am not talking about the bling around your neck, what connects your wallet to your jeans, or even the crazy S&M stuff you may secretly be guilty of!
Yoke Bar
Yoke Bar
Besides the safety squat bar (SSB) being rounded and not welded, there isn’t much of a difference between the yoke and SSB.
Board Press Boards
Board Press Boards
During the past decade, the board press has become one of the most popular bench training movements.
Yoke Bar With 10 Chains
Yoke Bar With 10 Chains
The only reason this is being posted is for the massive head butt at the end.
Swiss Bar
Swiss Bar
If you have no means to do chin-ups, you can put it on the top of a power rack – and voila!
Another Day In The Gym - April 2009 (part 2)
Another Day In The Gym - April 2009 (part 2)
Another Day In The Gym April 2009 (pt2)
UGSS November 2008
UGSS November 2008
Video compilation from the November 2008 Under Ground Strength Session.
Another Day In The Gym January 2009
Another Day In The Gym January 2009
Another Day In The Gym January 2009
Another Day In The Gym November 2008
Video compilation from Nov 2008 training session.
Another Day In The Gym Oct 2008
Another Day In The Gym Oct 2008
Another Day In The Gym Oct 2008
Another Day In The Gym May 2008
Video compilation from May 2008.
Training at TPS (*bad words)
Training at TPS (*bad words)
Training at TPS (*bad words)

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