Jordok Moves

The dead bug is a deep core exercise built for rotational control and spinal stability, the kind of core strength that protects you outside the gym, not just during it.

Form matters here more than reps;
> No arched back.
> Push your lumbar into the floor, shoulders and head off the ground.
> Alternate lowering the opposite arm and leg.

This cross-body torsional activation trains your core to resist rotation, not just crunch forward.

Want to force better activation? Press a Swiss ball between your hands and knees.

To increase difficulty: add dumbbells, ankle weights, or both for extra intensity.
Want more hip flexor involvement? Swap in a resistance band for a variation that shifts the emphasis.

Simple movement. Lots of variations. Serious core control.

💪 Save this for your next sesh.
🔁 Tag someone who needs better core control.

Bulletproof your hips, one awkward step at a time.

Hip walks look ridiculous. That’s exactly why most people skip them, and exactly why the ones who don’t have stronger, more mobile hips than everyone else at the gym. I’ll be honest, I don’t do them enough!

Every step driven from the glute, not the lower back, builds strength and control in your posterior chain, connecting your hips the way they should be.

If you have tight hips, a cranky lower back, or glutes that clock out of shift early, this could be your fix.

Looks weird. Works wonders.

💪 Save this for your next lower body day.
🔁 Tag someone who needs to loosen up their hips.

Kettlebells don’t isolate. They integrate.

With something as simple as the clean, your entire posterior chain, hips, core, grip, and shoulders all work together - the same way they have to in real life, in sport, in anything explosive.

Dynamic. Explosive. Functional.

That’s why kettlebell training builds strength you can actually use, not just strength that looks good in a mirror.

Freak Athlete | Training Equipment adjustable kettlebell makes it easier to do full body dynamic kettlebell training, it’s so easy to just pull the pin and adjust the weight for each exercise.

The Jefferson curl gets a bad reputation because most people only ever hear “never round your back.” But a spine that only knows how to stay rigid is a spine that breaks down the moment life throws it an awkward angle, an odd lift, an unexpected stumble.

This movement trains the opposite. Slow, controlled flexion, one vertebra at a time, teaches your spine to move under load instead of just resisting it. That’s what real durability looks like.

How to do it:
• Stand on a box or bench, weight in hand
• Round forward from the neck down, vertebra by vertebra
• Reach toward your toes with control, no bouncing
• Roll back up the same way you came down

Strong doesn’t always mean stiff. Sometimes it means capable.

💪 Save this if you’ve been told to “never round your back”
🔁 Share with someone who needs a stronger, more resilient spine

Back Extensions: simple movement, but often done wrong.

“I can’t do those, I have a bad lower back” - you have a bad back because you can’t do them properly!

The goal:
• Glute activation, not lower back tension
• Keep your chin tucked to ensure no upward back flare
• Maintain a straight lumbar so it’s nice and strong strong
• Don’t cave on the way down
• Don’t arch on the way up

Nail that control first. Then load it up with a plate, dumbbell, or band, or add an athletic variation to challenge your core.

Simple movement. Massive payoff (when done right)

I did this on my Freak Athlete | Training Equipment hyper pro, it’s so easy to set up and put away, and is just one of the many exercises you can do on it, I think there’s over 25 exercises across 9 settings!

💪 Save this for your next glute day.
🔁 Tag someone who needs to fix their form.

Legit or Bullshhh!

Taking the internets weird and wonderful viral exercises and testing them out to tell you whether they’re worth the sweat.

This one from .v.fitt was fully legit, I thought from the moment I saw it that it was going to work well, and it didn’t disappoint!

Key things to make sure you get the most out of this cable single leg RDL;

- the wedge is a MUST if you want to get any decent weight, but be careful when you go really heavy that the wedge doesn’t slide
- Distance from the cable bottom is important, find the right space so your lower back doesn’t have to overcompensate
- Single leg only, the other leg is purely there to balance

I can see myself programming this for some clients and using it myself as an accessory exercise for sure!

This video is my personal opinion, if you disagree, or see any faults in my verdict, let me know in the comments :)