TheNeuroStrengthCoach

This is a limited range of motion skull crusher variation that will help increase tricep involvement in pressing movements such as the bench press, pushups, etc. It is not superior or inferior to a full range skull crusher, just different in order to focus on the elbow lockout and increase the loads by reducing the range.

This is a simple way to incorporate burpees into someone's training regiment that might not be able to do full pushups or lacks the current mobility to perform a proper floor burpee. Watch the entire video so you can see the multiple options depending on your skill levels.

A stomach vacuum is a breathing exercise that targets the innermost layer of abdominal muscles as well as the diaphragm. This exercise involves drawing in the abdominal muscles and holding the position to strengthen and tone the core muscles. There are multiple variations including different positions, but this is a general tutorial for introducing someone to the abdominal or stomach vacuum. It is fantastic for post pregnancy lower abdominal rehabilitation, shrinking the waistline, and is also common with bodybuilders who use this pose onstage to show abdominal control and to make the waist look as small as possible.

This is another partial variation to build massive arm strength by avoiding the locked elbow position. Make sure to watch the entire video as there are 3 variations shown with different bars and different ranges of motion depending on your current strength and mobility levels.

This is a bicep curl variation that is great for bicep strength and overloading the biceps with heavier weight than a normal full range curl. I am performing these with an EZ Curl bar, but they can be done with a straight bar as well.

Using a thick band-assist, perform these with your chest up towards the ceiling the entire time to avoid rounding the upper back and internally rotating the shoulders. You may even need to use 2 band for these to do them properly.

This is a great shoulder builder that is common in boxers for shoulder endurance. It is a partial range of motion on purpose to avoid peeling the pinky off the barbell as most people do not have the shoulder mobility to hold on tight at lockout.

This is a great tricep builder. Make sure to control the full range of motion to avoid injury. You can perform this with a straight bar as well.

This is a modified bent-over row that I really like to use for consistent reps. This is just another variation to add to your training to mix things up. This is usually a little more beginner friendly or great for a volume burnout.

This is a seated variation to avoid using leg drive and momentum. Make sure to perform these strict and focus on isolating the shoulders not the neck and traps.

This is a great lat builder. Make sure you don't exceed the ranges of motion that you can't control to avoid injury. You can perform these with a straight bar as well.

"BFR (blood flow restriction) training improves muscle hypertrophy and strength to a greater extent than low load resistance training aloneand produces same or similar gains in hypertrophy and similar gains in strength as moderate to high load resistance training." https://doi.org/10.26603%2Fijspt20200892 In english.... you can use lesser weight and get similar muscle building stimulus. This is great for advanced lifters who chase the pump and for rehab purposes where you can use less weight and send more blood to injured tissue. You can buy dedicated BFR straps for about 10 bucks. I'm using a doubled mini band here which is fine assuming you can remove it after the pump 🤣

This is a box jump variation that removes arm swing and adds weight to increase jumping power. These are more difficult than bodyweight so don't expect to jump the same height. Build these up slowly over time to avoid injury.

This is a great way to increase lower and total body power development by making a regular box jump more difficult. You can use both a weighted vest or ankle weights or a combination of both depending on the equipment you have access too. Ankle weights can be acquired for very cheap at random stores such as TJ Maxx, Ross, or any sporting goods store as well.

This is a weighted box jump variation that will improve jumping, running, and total body power development. Perform these with focus and intent to perform these safely.

This is a box jump variation that will improve total body power. Jumping from a low box to a higher box is more difficult than when the boxes are at the same level. Ankle weights are optional, but recommended for best results. They can be purchased for very cheap. Start with smaller ankle weights like 2lbs or 3.5lbs and then you can eventually work up to 5lb or 10lb ankle weights for advanced athletes or lifters.

This is a modification to hanging knee raises that uses the floor or an elevated surface to touch the toes to the ground in between each repetition. This will remove the swing from the motion allowing for a more direct ab contraction and less lat and spine involvement. You can use plyo boxes, plates, or whatever you have to recreate this.