1. After setting up your weights, stand with your toes roughly aligned with the plates.
2. Deadlift the barbell to your starting position, meaning you’re at full extension.
3. Soften your knees and hinge at the hips so your torso is at about 45 degrees.
4. Pull your hands toward your chest to execute the landmine row.
Start with dumbbells held in front of you, elbows in tight to your waist and palms facing your shoulders as though you’ve just finished a bicep curl. Without letting the elbows flare out, push the dumbbells up overhead while rotating your wrists until your palms face away from you, so the dumbbells corkscrew upwards. Straighten…
The world’s greatest stretch is a dynamic move done in a deep lunge position with one palm flat on the floor and the other twisting open toward the sky. It’s part lunge, part plank, and part twist, and it involves your entire body.
1. Step forward with your left leg, and lower your body into a lunge. As you go down, place your right hand on the floor so it’s even with your left foot. Your right knee should remain above the floor—not touching.
2. Now move your left elbow inside your left foot, and rest it on the floor. Square your hips so you feel a stretch on both sides, and try to keep your back as flat as possible.
3. Move your left hand outside your left foot, and twist to reach for the sky. Try to pull the toes on your left foot up to your shin.
This is an excellent bodyweight exercise for the shoulders and upper back. It can also be a great warm-up for the shoulders while stretching the pecs.
1. Start in a prone position by laying on your stomach with your hands behind your lower back (like you’re being handcuffed).
2. Extend your arms out straight by hinging at the elbow and begin to bring your arms to a Y position. Keep them locked and keep your thumbs turned up toward the ceiling.
3. From there, do the same motion coming back, trying to make as big of a circle as you can coming around, and return to your starting position with your hands placed behind your lower back.
4. You’re then going to retract your shoulder blades. While keeping your hands on your lower back, bring your shoulder blades back down, and repeat this entire motion for 10-15 reps.
Primary Muscle Groups: Upper Abs, Lower Abs, Lats (back) Secondary Muscle Groups: Side Shoulders, Front Shoulders, Rear Shoulders, Transverse Abdominis, Quads Lie on your stomach with toes tucked in and palms by your shoulders. Lift your entire torso off the ground. Lower your entire torso into an elbow plank. Return to the high plank. (One…
The windmill is fundamentally a combination of two movement patterns: Hip hinge and Spine rotation.
This is a bodyweight isometric strengthening exercise for the muscles of your back and shoulder. Start by leaning your back on a wall with your knees bent in front of you. Drive your elbows into the wall behind you to lift your back off of the wall and hold for up to 7 seconds. Slowly return your back to the wall and rest for 5-7 seconds before repeating the next repetition.
To do the Squat to Lunge, start with your feet about hip-width to shoulder-width apart. Squat down, sitting your butt back. Do not round forward as you squat down. Keep your heels down and sink your butt so that your quads are about parallel to the ground.
Then jump up and switch into a lunge stance as you land. One foot will be forward and then other will lunge back as you drop your back knee down toward the ground. Sink low in the low and keep your chest up.
In the lunge, your front heel should be down and your weight should be fairly centered.
Jump back into the squat and then lunge on the other side. Move quickly, exploding up off the ground to switch.
Beginners can start with stepping between the two moves instead of jumping.
