Hip Mobility Over Bench
There are a lot of ways to increase your hip mobility, but one of the easiest is to use a bench.
Hip Lift with Band
Hook a mini band up to the power rack as shown so that it spans across the bottom of the power rack.
Hanging Shrugs
One good tip is to try and keep your chin down. This will keep you from pulling into the start of a chin.
Hamstring Plate Slide
Lifter maintains dorsi flexion while pulling/sliding the plate towards their glute then resetting.
Ring Pull Ups
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.
Grasshopper Pushups
This is a great way to make your pushups harder and get the core and abs working more.
Leverage Flyes
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.
Leverage Overhead Squats
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.
Leverage Double Rotations
The double bar version loads the rotation more and on this version I definitely prefer the natural rotation of the feet.
Leverage Front Squat
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
Glute Ham Raise on Bosu Ball
This is yet another exercise that was conjured up due to lack of equipment at a commercial gym.
GHR - Glute Ham Raise
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.
Front Neck Support on Stability Ball
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.
Feet Elevated Stability Ball Push Ups
This is a great movement to be performed after a heavy upper body movement.
EZ Pushups
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.
Prisoner Squats
This is also a great exercise to do for athletes and kids that are not ready to squat with a barbell.
Russian Twist with Sledge
Leave it to Martin Rooney to show me a bunch of stuff I have never seen before.
Seated Side Raise
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.
One Arm Seated Clean & Press
This exercise can be used as a warm-up or as a progression to the standing version utilizing a barbell or various odd objects.
Incline DB Curls
If I’m not mistaken the incline DB curl was one of the staples in Arnold’s arm training.