Common Cues
Perform scapular depression and retraction.
Shoulders down and back
Total weight of a standard bar with a 45 and 10lb plate on each side
155lb
7x Mr Olympia and former California governor's signature shoulder developer
Arnold Press
Also known as rear foot elevated split squat, or hell.
Bulgarian split squat
This infamous infomercial device utilized "dynamic inertia training." But mostly just made users laugh.
Shake weight
Initiate thoracic extension and elevate the sternum.
Chest Up
Amount of rest required after 20, seconds of work following a 2:1 work rest ratio
10 seconds
An Anti-rotation core exercise named after a physical therapist
Pallof Press
Hinge pattern from overseas, used to develop the posterior chain
Romanian Dead Lift
This home DVD set promised results due to "Muscle Confusion"
P90X
Posteriorly translate hips
220 lbs
This bicep curl variation involves a supinated grip on the concentric, and pronated grip on the eccentric.
Zottman Curl
Originating from intense Soviet military training during the Cold War, this core exercise is used to build rotational strength by targeting the obliques
Russian Twists
Suzanne Sommers secret to "toned" legs in the 90s
Thigh Master
Increase intra-abdominal pressure via diaphragmatic expansion
Brace your core
A 3-egg breakfast would give you this much protein.
18 grams
This squat variation was invented out of necessity, allowing the user to squat a barbell without a squat rack
Zercher Squat
This squat variation originated in Spain, primarily in rehabilitation protocols, to treat anterior knee pain.
Spanish Squats
Billy Blanks' living room kickboxing
Tae Bo
Engage the gluteal complex to achieve hip extension and stabilize the pelvis in the sagittal plane.
Squeeze your glutes
total tonnage of 3x3 at 80% (1rm = 100)
720
This seated shoulder press know as the "Z" press was named after this legendary strongman competitor
Zydrunas Savickas
No GHD? No Problem. Just grab a partner, and a knee pad to perform this posterior strength builder
Nordic Hamstrings
Chuck Norris guaranteed results on this sliding board
Total Gym