Elements of Training

Incorporating single leg work has many benefits for athletes in sport, powerlifters, bodybuilders. Can't think of anyone who won't benefit from single leg work. As kids we used to jump or hop one leg all the time. Keep this movement simple and let your brain handle the proper mechanics

One of the true 'core' exercises- Pallof press. Can be done with a band hooked to a bar, or with a partner holding one end.

Setup- start kneeling butt to heels. Initiate with a hip thrust until you get to tall-kneeling position

Execute- press band out in front of you resisting any rotation. A progression would be lifting above head resisting extension in lumbar spine

T-spine mobility drill I include in my daily warm ups.

This, this here is an exercise you'll see performed multiple diff ways. The most beneficial way for me has been how Eric Cressey teaches is- by targeting upward rotation of the scapula.

setup- start with body straight, bar to the side of your arm, with ~30 degrees of daylight between arm and side of body

Execute- rather than pushing straight up, let your path be similar to half a circle, meaning going out and up. Let your body follow your arms throughout the movement.

Tip- be careful of rib-flare. Keep stomach tight and pulled down, butt squeezed

Eot has come a long way, his front squats looking super impressive! More of his progress to come

Anti-extension/core exercise. This is another variation to the ab wheel for roll outs. Can be done standing or kneeling.

Setup- From head to toe, keep body rigid. Start with arms under shoulders

Execute- Let your body sink towards the ground with movement occurring only from your arms.

Tips- keep butt squeezed at all times! This avoids excess pressure on lumbar spine. The purpose of this exercise is to resist arching of in your lower back- keep tight! To progress, simply lower the straps

Hip thrust progressions for the hips/butt
Setup- Feet relatively perpendicular to the ground.
Execute- keep a neutral spine and lift butt up to ceiling.
Tips- always master simplest form before progressing. Once you do both legs, try single leg, then eventually add some additional load

Try this mobility drill before you next workout. Has many benefits including patterning and T-spine mobilization.
--Start by 'pulling' yourself into a squat keeping arms inside knees. Once at the bottom, lift one arm up, start to rotate, and follow your hand with your eyes. Notice how I use my opposite arm to keep me knee pushed open while rotating. Try 3-5 on both sides. And make sure to breathe! --