1/2 Kneeling Landmine Press
The 1/2 Kneeling Landmine Press is an ideal alternative to overhead pressing, especially for anyone who struggles with maintaining neutral spinal posture. When done correctly it promotes good upward rotation of the scapula and lumbopelvic/anterior core control. To perform the Landmine Press correctly keep these cues in mind: -Squeeze your abs and the glute on the pressing side to stabilize the hips and lumbar spine -Start with some space between the elbow and the side, then press the bar up in a "Half U" pattern -Keep a neutral "double chin"
3-Position Dumbbell Shoulder Raise
If you want to increase muscle size, you need to increase your training volume. There are many ways to do that for your shoulders, but I particularly like this one because when it's done correctly it not only helps with the gainz, but it does so without putting excessive strain on the rotator cuff and labrum and actually helps to stabilize the shoulders
Alternating Dumbbell Lunges
When executed properly the lunge is a very beneficial single leg exercise that provides a challenge to even the strongest individuals. The dumbbell lunge challenges not only leg strength but also grip and core strength when done with heavy enough weights or for high enough reps. There's also a lateral hip stability element to the lunge in that it requires some balance side to side and gets some good eccentric glute activation on the lead leg when done under control and with the right amount of external rotation. We use
Basic Hurdle Progression
Sometimes keeping things simple is just what you need to make improvements. This version of the hurdle progression covers all of the basics for the developing athlete. The hurdle jump and stick will build explosiveness and help work on deceleration mechanics. The continuous hurdle jumps increase speed by decreasing ground contact time and improving the efficiency of the stretch shortening cycle. The change of direction hurdle jumps work on agility and body control and give our athletes a better sense of where their body is in space. Try them all
Alternating Dumbbell Rows
The Alternating DB Row allows you to work on a pulling pattern that increases time under tension for the muscle groups involved. This is very beneficial when working with people who are trying to overcome a kyphotic posture and need to work on scapular retraction. Tips: -Keep shoulder blades squeezed together at the top -Allow shoulder blade to protract (roll forward) as you reach -Maintain a tight lower back and slightly bent knee throughout the movement
T-Spine Rotations
Increase range of motion through the thoracic spine to help take stress off of the low back. Some people will feel the stretch from this exercise in their hips as well as their core. This exercise can be extrememly benficial for those who suffer from low back pain, shoulder pain due to lack of movement through their T-spine (mid to upper back), and for our golfers who want to be able to execute a better shoulder turn! Pair this with the Paloff Press with rotation to lock in your results!
Side Planks
The side plank is one of the best full body stability exercises out there. This is a favorite of mine for personal training clients who have back and hip pain as it leaves no stone unturned. This exercise not only target the obliques, abs, and low back muscles, but also hits the shoulders and hip. The muscles of the rotator cuff and the hip stabilizers (particularly the glutes and TFL) get some good isometric work in during the side plank.
Single Arm Dumbbell Row
The Single Arm Dumbbell Row performed on a bench is a pulling exercise with an anti-rotational component to it. The postural muscles of the back get a great workout when performing a dumbbell row with this set up, and it's great for training the lats independently so that you don't get used to compensating for one side with the other.
Barbell Back Squat
The barbell back squat is a staple of many personal training and sports performance training programs. It's easy to see why when you become familiar with the exercise. Not many exercises challenge your body the way that loading up your shoulders with weight and moving it with your legs will, and the benefits translate to both performance and aesthetics. Regardless of your goals, some form of squatting is probably a pretty solid choice to work into your programming.
Conventional Deadlift
The deadlift is hands down one of the best total body strength exercises. It's gotten a bad rap from a lot of people, but generally speaking it get's that reputation from people seeing others who have hurt themselves doing it