Lay Back Chin Ups: Back Exercise

Main Muscle Worked: Lats Other Muscles Worked: Biceps, Middle Back Equipment: Other Mechanics Type: Compound Tips: Many have dubbed this the single best lat exercise ever invented! This involves leaning back throughout the entire movement. In this variation, the lower portion of the chest should touch the bar. Begin by grasping the pull-up bar with an underhand grip, approximately shoulder …

Face Pulls: Upper Back Exercise

Main Muscle Worked: Lats Other Muscles Worked: Middle Back Equipment: Machine Mechanics Type: Compound Tips: There are many options for stimulating the front and side delts, but it seems so many people can’t bring up their rear delts at the same speed. I have found an exercise called cable, rope, rear-delt rows which does. For some reason people use bent-over …

Pec Minor: Sprinters Stretch

I often recommend only 3 essential stretches for athletes to use when they need to get faster. This is one of them. Along with Glute Stretch and Hip Flexors, this Pec Minor Stretch is a must for all strength and speed athletes.

Barbell Reverse Lunges: Leg Exercises

Main Muscle Worked: Hamstrings Other Muscles Worked: Quadriceps, Calves, Glutes Equipment: Barbell Mechanics Type: Compound Tips: Place a barbell on your upper back. Lift your chest up and look straight ahead. Position your right leg forward in a long stride. Your foot should be far enough in front of you so that when you bend your right knee, your thigh …

Barbell Biceps Curls: Arm Exercise

Main Muscle Worked: Biceps Other Muscles Worked: None Equipment: Barbell Mechanics Type: Isolation Tips: Possibly the best biceps exercise! With your hands shoulder-width apart, grip a barbell with an underhand grip. Stand straight up with your shoulders squared and with your feet shoulder-width apart. Let the bar hang down at arm’s length in front of you, with your arms, shoulders …

Hip Flexor Stretch: Sprint Stretches

I often recommend only 3 essential stretches for athletes to use when they need to get faster. This is one of them. Along with Glute Stretch and Pec Minor, this Pec Minor Stretch is a must for all strength and speed athletes.

Glute Stretch: Sprinters Stretches

I often recommend only 3 essential stretches for athletes to use when they need to get faster. This is one of them. Along with Hip Flexors, and Pec Minor, this glute stretch is a must for all strength and speed athletes.

Blast Strap Push Ups: Chest Exercise

This is a great variation on the push up exercise. I use “Blast Straps” in the video below, you can get these somewhere on the internet just search for em’. My athletes and fitness clients use this exercise on our upper body repetition or bodybuilding days. We usually perform this for high reps and burn out sets, great for getting …

Chin Up Variations

I once heard that chin ups are the squats of the upper body! This basically means that its and essential exercise for upper body development. It is also that best indicator for realtive strength capacity, and relative strength is the best indicator for speed. So do these if you want to be strong and fast! 1. is band chin ups …

Dynamic Flexibility Routine 1

This routine is used to get my athletes and fitness clients warmed up and ready for a kick ass workout. The routine is as follows: 1. Jumping Jacks x 10 2. Split Jacks x 10 3. Power Skips 4. High Knee Tuck 5. High Knee Run 6. Quad Stretch 7. Butt Kick Run 8. Figure 4 9. Straight Leg March …