TheNeuroStrengthCoach

The barbell Zercher good morning is a front loaded hinge pattern that is fantastic for grapplers, athletes, and anyone who has issues with loading a barbell on the back. 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.

The band overhead front raise is a great warmup or finisher for an upper body day that integrates shoulder strength, mobility, and spine/core control to prep you for your lifts. Make sure to do these strict and not compensate by overarching your lower back.

Besides physical therapy, direct wrist work, and therapeutic modalities, these modifications will help you to perform your pushups pain-free to build up your wrist, forearm, hand, and finger strength. Instagram @theneurostrengthcoach Apply for coaching ➡️ https://form.typeform.com/to/uFYgSBJO?fbclid=PAAabWy8aoKS5aDej1e7MNompNqpKIY5E2kAgiUYaumpQMFC_X-hdeY5Q68Xg&typeform-source=l.instagram.com #gym #fit #calisthenics #mma #muaythai #boxing #powerlifting #strength #power #benchpress #pushup #physicaltherapy #wristpain #wrist #grip #gripstrength #pushups #core #bodyweight #bodyweightworkout #gymnastics

Similar to a box squat we want a forward torso lean here, vertical shins, and sitting all the way back until the glutes are fully stretched. This is a posterior chain dominant squat variation to work the glutes, hamstrings, and lower back.

This machine in particular is not your traditional hack squat machine, but the fundamentals will remain the same. Face away from the machine with your back leaning on the pad. Keep an upright torso, a vertical shin angle, and really squeeze the quads at the top of the lift.

This is another variation of a leg curl where we use both legs to perform the concentric phase (curling motion) and then one leg to perform the eccentric (lowering) phase. This can be used to really target one leg at a time and build up to weights that you might not be strong enough yet to do concentrically with just one leg. Your specific leg curl machine will dictate whether you perform these seated or laying!

Similar to a JM press, except we are rolling the bar back towards our brow ridge as opposed to our neck. These will help build your bench press and keep you in the game for longer! Fantastic for elbow rehab. If they are too difficult band resisted, perform them with just a barbell.

This is another variation of a tricep extension using a single band and a bench. Perform these in a neutral grip and flick the wrists a little bit at the end to get more triceps. This will work the medial head (near the elbow) and help prevent injury and get bloodflow to the connective tissues. I would perform for high reps as a warmup or as a finisher.

This is an advanced variation of the Romanian Deadlift in order to develop massive leg drive and fix imbalances with your single leg pushing strength.

This is another squat variation to build single leg strength and quad drive. You can do these with a landmine attachment as well, but if you have this style of hack squat machine in the gym, just face towards it instead of away and lean into it driving most of your weight through the front leg. This is great for powerlifters who lack quad drive in the squat, or can be done for bodybuilding to build the quad muscles.

This is a great close grip variation that I like to use for lat development and to work on arm strength. Make sure you pick a side with your head to avoid smashing it into the bar! If you don't have a V-Bar handle at the gym you can do hand over hand on a straight bar or interlace your fingers for a more advanced, finger heavy pullup.

My preferred way of performing oblique crunches to get the most out of the exercise and work on spinal mobility while doing so. Make sure to breathe out when you crunch to get a better mind-muscle connection. Perform on both sides.

Shadow box for the alotted time. Make sure to be sports specific (don't throw kicks if you are a boxer!), and focus on full range of motion, incorporating clock control, defense, head movement, and to simulate an opponent.

This is an advanced exercise done to build the quads, knees, calves, ankles and feet. This can be done using landmine attachments as well or with a smith machine so that we can lean forward into the weights.

This is a great push exercise to work on establishing the mind muscle connection with the upper body while building our grip strength and our squeezing abilities for day to day living or combat sports.

This squat variation using the specialty MARRS Bar will allow you to squat safely by yourself by allowing yourself to be your own spotter, squat if you have trouble using a straight bar due to shoulder damage, and can be used to overload the squat to build massive squat strength. Similar to a box squat (but without the box), we will be sitting all the way back trying to keep vertical shins. Due to the extreme low bar nature the torso will fold forward more using more of the posterior chain (glutes, low back, and hamstrings).