Video Tag
Medium
Posterior Lunge - Alternating, Kettlebell, Front Rack
HOW: Starting in a standing position holding a weight at your chest, take a moderate length step backwards and perform a lunge movement. Pause at the bottom, then return to starting position. Repeat on the opposite side, then continue to perform alternating lunges in place....
Scaption Raise - Band
HOW: Stand on a band to anchor it from one end. Hold on to both ends of the band with your hands, then raise your arms in the scaption plane (not to the side or directly in front of you - but in between). Slowly...
Eccentric Single Leg Heel Raise - Off Step
HOW: Stand in front of a wall or an object to use for balance. Stand on the leg you want to train with your heel off the edge of an elevated surface. While keeping your glutes and quads tight to keep your knee straight, lift...
Eccentric Single Leg Heel Raise - Knee Bent
HOW: Get set-up in front of a wall or an object to use for balance. Begin by keeping your knees bent then lift your heels off the ground. When you are at the top, shift all your weight over to one leg, lift the opposite...
Eccentric Single Leg Heel Raise - Knee Bent, Off Step
HOW: Get set-up in front of a wall or an object to use for balance with your feet on an elevated surface, heels just off the edge. Begin by keeping your knees bent then lift your heels off the ground. When you are at the...
Pallof - Step, Arms Extended, Overhead
HOW: Get a band or cable anchored somewhere between waist and shoulder height. While standing perpendicular to the anchor and holding the handle with both hands directly in front of you, take a step away from the anchor, then raise your arms completely overhead. Lower...
Pallof - Step, Press, Overhead
HOW: Get a band or cable anchored somewhere between waist and shoulder height. While standing perpendicular to the anchor and holding the handle with both hands, take a step away from the anchor, press your arms forward away from your chest until your elbows are...
Quadruped Renegade Row - Dumbbell
HOW: Begin this exercise with your knees underneath your hips and your hands underneath your shoulder gripping onto dumbbells. Maintain a straight line from your knees to your shoulder. Once you have a sturdy foundation perform a row, initiating the motion with your shoulder blade...
Pendlay Row
HOW: From a standing position lean your trunk to grab onto the barbell with both hands. While holding the hinge, perform a barbell row by driving your elbows back towards your back pockets and hands to your sides. Repeat. Nothing should be moving from your...
Seal Row - Dumbbell
HOW: Use an elevated surface to allow your arms to be completely straight in front of you. While keeping your chest supported, perform a dumbbell row with each arm. Initiating the motion with your shoulder blade - think about bringing your elbow to your back...