Place your hands directly under your shoulders. This is likely different than what you are used to seeing on the internet. Pushing up is internal torque: engage your external obliques, teres majors an ...[Read More]
Push-Ups
Floor Press
Use a sandbag, or something that can be held between your hands (i.e. med ball). Pressing is internal torque. Exhale through pursed lips on the concentric, and engage your external obliques, teres ma ...[Read More]
Dumbbell Z-Press
Sit down on the floor with your feet in front of you. Pressing overhead is internal torque. Engage your external obliques, lats (teres majors) and pecs as you press up concentrically. Exhale through p ...[Read More]
Sandbag Overhead Press
I recommend you start with the 60 pound sandbag. You will need to clean it up into position. This means you will need to deadlift it to your lap, and then explode at the hips to get the sandbag into t ...[Read More]
Rope Pulls
You'll need a tug rope and either a sled, tire or an exergenie. I have a 20' tug rope and an exergenie. Rope pulls are internal torque. They target your teres majors (upper lats). If you have difficul ...[Read More]
Chin Over Bar Holds and Negatives
You can do this with a supinated or pronated grip. I encourage you to change it up. Either jump up or pull yourself up so that your chin is over the bar. You are going to hold this position for as lon ...[Read More]
IT Rows
VIDEO 1: Use your internal torque chain concentrically and eccentrically. This means engaging the pecs, and teres majors. Press your external obliques out the sides of your body. Do not let your low b ...[Read More]
ET Rows
Use your external torque chain concentrically (exhale through your mouth). Do not use your upper traps. Use your lats, internal obliques, glutei med and your biceps (long head). Use your internal torq ...[Read More]
Lateral Deltoid Raises (ET)
Use your external torque chain concentrically (exhale through pursed lips). Do not use your upper traps. Use your lats, internal obliques, lumbar spine, glutei med and your biceps (long head). Use hea ...[Read More]
Rear Deltoid Flyes (ET)
These are performed in a “bent-over” position. Use your external torque chain concentrically (exhale through pursed lips). Do not use your upper traps. Use your lats, internal obliques, 6-pack, glutei ...[Read More]
ET Biceps Curls
The goal is to lift heavy for 5 reps. Exhale through your mouth on the concentric (ET) and inhale through your mouth on the eccentric. If you can do more than 5 reps, then the weight you selected is n ...[Read More]
Ab Wheel Rollouts
ET version: As you roll out, this is internal torque, so inhale through your mouth. Stop rolling out as soon as you can no longer inhale. Returning to the starting position is external torque, so exha ...[Read More]