This piece of equipment will make your hip thrusts so much more comfortable thanks to the padding and curvature of your back support!
The setup is the same as with a normal Rear Foot Elevated Split Squat, except rather than resting your back leg on top of a bench, you press it hard into a wall behind you, effectively activating the glutes and hamstrings on the rear leg and placing more stress onto the posterior chain.
The movement uses grip manipulation to really work your biceps—by resting the top of the vertical dumbbell on your palms, rather than gripping the sides, you put maximum tension on your bicep, and less on the forearm.
Working on your external rotation will help keep your shoulders healthy, improve your posture, strengthen your infraspinatus muscle and improve overhead lifting and reaching overhead.
Frog pumps are an awesome high volume, low load glute exercise that can be used as activation at the start of a lower body session, or as a ‘finisher’ at the end
I don’t know how Jon comes up with these ones, but a challenging variation on standard hamstring curls that is literal hell!
Lying leg curls are one of the top exercises for isolating the hamstrings – the muscles on the back of your thighs.
If you’ve had a training session with Jon recently it’s highly likely you’ve heard him get excited about his newest toy – dynamic training grips. You may have even tried them out firsthand already! For those of you who are not in the know, this article breaks it down for you. Who knows, you may…
A harder variation of the standard double leg hip thrust, this one is a sure way to get the glutes working!
A surefire way to get those posterior delts firing!
The V Grip Cable Front Raise is a variation of the front raise and an exercise used to build the muscles of the shoulders. Utilising the cable machine is useful in that it provides constant tension on the target muscle group as you move the weight through the range of motion.