The program within is called One Big, One Small—there is one major movement, and a secondary movement supports this major movement. It can be used by anyone irrespective of sport or training goal to improve performance or get bigger and stronger.

I recently realized I’ve been looking at my back injury the wrong way all along. I needed to simplify the way I was thinking about it.

These warm-up movements will build strength and power while keeping your body unilaterally symmetrical.

If you want to get strong as hell, you’d better not overlook unilateral (single limb) strength training. These exercises offer the perfect complement to your bilateral (double leg/arm ) movements to help keep your strength gains plentiful.