Scap Pull-up Circles
Scap pull-up circles are combination mobility and stability exercise for the shoulders.
Hang from a pull-up bar with a grip a little outside shoulder width. Using a...
Seated Box Jump
The seated box jump is a variation of the box jump that eliminates the assistance of a countermovement.
Sit on a small box in front of a taller box. With as little ...
Single Leg Good Morning
AKA 1-legged good morning, Unilateral good morning
The single leg good morning is an exercise to improve hip stability and strengthen the hamstrings and glutes.
Single-Arm Overhead Carry
The single-arm overhead carry is a simple but effective overhead stability exercise.
Position a dumbbell, kettlebell or similar overhead in one hand. Lock the posit...
Single-Leg Dumbbell RDL
The single-leg dumbbell (or kettlebell) RDL is an accessory exercise for hip stability.
Stand on one leg with the knee very slightly bent and the other slightly beh...
Single-Leg Glute Bridge
The single-leg glute bridge is a simple but effective glute and hip stability exercise.
Lie on your back and bend one knee to place that foot flat on the floor with...
Snow Angel Slide
The snow angel slide is a shoulder pre-hab exercise to help improve overhead mobility and stability.
Hold a band at each end overhead with arms straight. Squeeze th...
Squat Box Jump
The squat box jump is simply a box jump with a full squatting countermovement or static starting position.
Perform a full squat countermovement jump up onto a box. ...
Squat Vertical Jump
The squat vertical jump is a vertical jump with a full depth squat countermovement.
Perform a vertical jump by squatting to full depth as the countermovement. Absor...
Static Box Jump
The static box jump is a box jump performed without a countermovement.
Perform a box jump from a static starting position—bend the knees and hips as you would...
Static Vertical Jump
The static vertical jump is simply a vertical jump from a static start rather than with a countermovement.
Bend at the knees and hips as you would for a vertical ju...
The step-down is a lateral step-up variation that begins at the top of the motion rather than the bottom.
Stand with one foot on a box or bench and the other foot o...
The step-up is a versatile unilateral leg exercise that offers a wide range of variations and a good hip stability challenge.
Place one foot on a box with the other...
Straight-Arm Bent Row
Straight-Arm Bent Row
AKA Snatch-grip straight-arm bent row, clean-grip straight-arm bent row
The straight-arm bent row is a back and shoulder exercise that can be used specifically to str...
The tuck jump is simply a vertical jump with added hip flexion while in the air.
Perform a standard vertical jump and once up, lift the knees as high as possible be...
The Turkish Get-up is an exercise that develops stability and mobility throughout the body, in particular the shoulders and hips.
Lie on your back and hold a kettle...
The vertical jump is the simplest jumping exercise possible and is an accessible way to introduce jump training.
Perform a standard countermovement jump straight up...
The walking lunge is one of the simplest unilateral leg exercises but has nearly endless possible variations.
Step one leg forward into a lunge position, adjusting ...
Weighted Glute Bridge
AKA Hip thrust
The weighted glute bridge is a basic glute exercise that allows the motion to be loaded very heavily.
Lie on your back with a barbell over y...
Using a wrist roller is an easy way to do wrist curls and extensions with greater adjustability of resistance and complete range of motion.
With a wrist roller or a...