d.b. step ups

A leg exercise that most anyone can do. Over the years, I have even had many clients with "bad knees" able to do this movement to strengthen their hips and thighs. The key is finding the appropriate height. Start using a platform 6-12" off the ground. Make sure both feet are pointing straight ahead throughout the movement. As you step up, take care to step up by pushing through the heel of the foot on the box. Pushing through the heel (versus the toes) keeps the majority of the stress in the hamstring and hip and typically out of the knee itself. read more...

Hang Clean

This exercise is a major power builder. Muscles involved include: Upper back, shoulders, lower back, glutes, hamstrings and calves. Start position is bar just above knees, with elbows straight and pointing out, lower back arched, abs drawn in, feet flat and head neutral. Start motion by forcefully extending hips and knees while simultaneously flexing the feet (pointing down). When lower body reaches extension, shrug shoulders and lift elbows into an upright row motion keeping bar as close to body as possible. read more...

Hang Clean Bosu

The form on this movement is exactly the same as the standard barbell hang clean except now it is performed on an unstable surface. This exercise will increase demands on ankles, hips, lower back and deep abdominal wall, as well as rotator cuff and stabilizers of the shoulder and neck. Take time to set up this exercise with good form and keep emphasis on quality reps instead of quantity. read more...

jump squat pull up

This movement is an excellent way to increase coordination in vertical jump while simultaneously building strength in upper back, arms, and forearms. Starting in squat position, use eyes to focus on pull up bar. Athlete should then jump as high as possible, grab pull up bar and perform a pull up. Lowering phase of pull up should be controlled and body should drop into a squat directly under pull up bar for the next rep. read more...

jump squat push press

Start this exercise holding (2) dumbbells in a neutral grip over your shoulders. Next, drop into squat with hips back, knees out and chest up. Then, from squat position, jump and using power generated from legs, extend weights into full shoulder press. Your dumbbells will return to press position as you land in another squat to absorb original jump. This motion can be rebounded or done (1) repetition at a time. read more...