a.k.a. "Split Lunge Lat Pulldowns with Rotation" You can do this single arm row in either ET (lat) or IT (teres major). I do this exercise multiple times a week: it’s a wonderful total body exercise. ...[Read More]
“Lunge” Row
Hanging Scapular Pull-Up Variations
These are INTERNAL TORQUE. The more you use your glutei max, external obliques, pecs and teres, the easier it will be. The secret is to squeeze the daylights out of your glutei max. This will prevent ...[Read More]
Pec Fly Machine
Unilateral Internal Torque (PNS): IT both concentric and eccentric: so tuck your tail and concentrate on feeling it in your teres majors and pecs. Do not use your upper traps. Palpate your pec with th ...[Read More]
Chest Press Machine
Unilateral Internal Torque (PNS): IT both concentric and eccentric: so tuck your tail and concentrate on feeling it in your teres majors and pecs. Do not use your upper traps. Palpate your pec with th ...[Read More]
Rear Delt Fly Machine
External Torque (SNS): Bilateral This is heavy! If you can do more than 5 reps, the weight you selected is not heavy enough ET concentric: You should feel it in your rear delts. Don't shrug up with yo ...[Read More]
Incline Press Machine
External Torque (SNS): Bilateral This is heavy! If you can do more than 5 reps, the weight you selected is not heavy enough ET concentric: You should feel it in the clavicular head of your pecs. Use y ...[Read More]
Shoulder Press Machine
Bilateral Internal Torque (PNS): For a cyclical WOD. Get into a flow state. Don't pause and don't let the weights "clang" IT concentric, ET eccentric. I like to start out with awareness breathing (inh ...[Read More]
Lat Pulldown
Unilateral Internal Torque (PNS): IT both concentric and eccentric: so tuck your tail and concentrate on feeling it in your teres majors and pecs. Do not use your upper traps. Palpate your pec with th ...[Read More]
Horizontal Rowing
Unilateral Internal Torque (PNS): IT both concentric and eccentric: so tuck your tail and concentrate on feeling it in your teres majors and pecs. Don't pause and don't let the weights "clang" Breathi ...[Read More]
Dip (IT) – Negative
Dip: Negatives and Bottom Hold: Internal Torque Dip Negatives: In the video, I demonstrate a few different versions (body weight, auto-assisted, band-assisted), and I also showcase how to do it using ...[Read More]
Wall Walks and Wall Supported Handstands
Handstands are INTERNAL TORQUE. They demand excellent shoulder mobility. That's why I have been having you do TONS of exercises that help you improve your ability to engage your IT muscles through the ...[Read More]
Alternating Z-Press
This is internal torque. Sit with your legs straight in front of you. Clean the dumbbells into position. Squeeze your glutei max really hard the entire time. PUNCH up with your right hand, knuckles fa ...[Read More]