TheNeuroStrengthCoach

This is a strength and mobility exercise that is for intermediate and advanced lifters that will help build spinal and hip mobility as well as coordination and can be used to strengthen more traditional lifts. It works best with weight to get the full weighted stretch but can be progressed using a PVC pipe or a stick.

The single arm variation will require more core stabilization and will allow more range of motion that the dual dumbbell variation. Single arm work is also great for diagnosing and treating muscular imbalances due to injury, or just years favoring the dominant arm.

This is one of the best ways to stabilize the shoulders for rehab and to get stronger in all pressing movements. It works best with a light bar such as a bamboo bar, or in this video a 16lb training bar due to the whipping motion of the light bar. If you don't have access to these you can do these with a 45lb bar, but will be able to use much less weight on it (for most people). The more hanging pendulums the harder it will be. The lower the weights hang the harder it will be.

This is a lunge variation that also includes a lot of core and upper body strength. You can perform this with a medicine ball, slam ball, sandbag, heavy bag, grappling dummy, or whatever you have accessible. It is a great functional training exercise and can also be used for circuit training.

This is a crunch variation with the legs up to keep more constant tension on the abdominals. The legs don't have to be straight, especially if you have hip flexor pain.

This is a simple bodyweight exercise that works on core and upper body and can be used as a warmup or a finisher. It can be added to circuits for metabolic conditioning as well.

This is a lunge variation that will also challenge the core and upper body. It is great for functional training, GPP (general physical preparedness), and can also be added to circuits for metabolic conditioning.

This is a simple abdominal exercise that can be used to target the obliques and to work on lateral flexion of the spine to help with back pain.

A reverse banded bench press will help your body get used to weight it may not be able to control yet by assisting you towards the bottom of the lift (making it lighter) and getting progressively heavier as you reach the more advantageous joint angles (closer to lockout). This is shown with a neutral grip bar, but can be done with any bar you have.

Pin variations are great for breaking through sticking points in your lift and to develop the rate of force production. If unspecified in your program, set your pins so the bar is resting an inch above your forehead.

Lay on your back with your legs up in the air and reach with one arm towards the outside of the opposite foot. If you have poor hamstring mobility you will need to bend your knees more. This is okay for now, work what you have!

This is a situp variation where you reach up and clap your hands together around one thigh at a time. Make sure to alternate after each repetition.

Plate front raises will work the shoulders, upper body, and core. Make sure to perform these strict with a tight core to avoid compensation by overarching your lower back.

This is an advanced zercher variation that is fantastic for grapplers, athletes, and anyone who has issues with loading a barbell on the back. No exercise is inherently bad. Injury happens when the load is too heavy for the tissue’s capabilities. It may be slightly more dangerous than traditional lifts, so it should be done with focus, intent, and loaded progressively over time just like any other lift.

This is an advanced zercher variation that is fantastic for grapplers, athletes, and anyone who has issues with loading a barbell on the back. No exercise is inherently bad. Injury happens when the load is too heavy for the tissue’s capabilities. It may be slightly more dangerous than traditional lifts, so it should be done with focus, intent, and loaded progressively over time just like any other lift.

This is a good morning variation using a MARRs Bar instead of a straight bar. The MARRs bar puts the load closer to the hips so you can go heavier here than with a straight bar. Make sure you are holding onto the handles and not pulling them down like a safety squat bar, but instead pushing slightly up to keep the bar from rolling forward and more towards the head. The hinge should be very similar to a deadlift, except the loading is on the back instead of in the hands.

This is a simple way to load a donkey kick for some glute activation or glute accessory work. It may scratch up the back of your knee depending on how aggressive the knurling is on the dumbbell you are using.

A plate drop involves a straight legged toe tap onto an elevated surface followed by jumping into a deep sumo squat so the fingertips can touch the elevated surface. The higher the plate is the more powerful your jump will have to be to jump back onto the plate. This is a great exercise to add to circuit training for muscular endurance and cardio and for sport performance.

This is a front loaded squat is great for real life applications and functional fitness. Slight rounding of the upper back is normal here. Front loaded exercises are great for grapplers, fighters, combat sport athletes, and also for day to day use. Make sure to go to full range and overload it progressively like any exercise.

This is a front loaded lunge that is great for real life applications and functional fitness. Slight rounding of the upper back is normal here. Front loaded exercises are great for grapplers, fighters, combat sport athletes, and also for day to day use. Make sure to go to full range and overload it progressively like any exercise.

Med Ball burpees will utilize a full pushup onto the medicine ball, followed by bringing the ball to an overhead position. These are great to add to circuit training for muscular endurance and cardio. You can do these with a slam ball as well or any type of ball you have.

Dumbbell burpees will utilize a full pushup onto the dumbbells, followed by standing up and cleaning the dumbbells and the pressing them into the overhead position. This is a great exercise to add to circuit training for muscular endurance and cardio and for sport performance.

This is the standard way to do an over the shoulder toss where it involves turning around for each rep. It can also be done using the drop leg method which is more for speed and needs to be done one side at a time with a switch halfway. Use whatever method you prefer depending on your training goals. This is a great exercise to add to circuit training for muscular endurance and cardio. The spine will be rounded here so make sure to utilize as much legs and hips as possible and not SOLELY rely on your rounded back for strength. It may be slightly more dangerous than traditional lifts, so it should be done with focus, intent, and loaded progressively over time just like any other lift.

While holding a medicine ball, kettlebell, or whatever you have in the front carry position, alternate between a kneeling position and a deep squat hold. Make sure to perform these in both directions.

You can use either a wall if your gym as one, or us this rack/barbell setup that you see here. This is usually a part of a bigger circuit, or done for strongman competitions with atlas stones or real heavy sandbags as well.