Exercise of the Week: Amped Warm Up

Here's a total body dynamic warm up borrowed from Jim Smith's and Joe DeFranco's great DVD, Amped.

• 8 Push ups



• 8 Striders



• 8 Striders w/reach



• 8 Glute bridges



• 8 Glute bridge w/reach

It will take take you all of 3-4 minutes.

Accelerated Fitness Coaching Tip: Neutral Grip Pressing

Exercise of the Week: 3 Point Extension / Rotation

Another thoracic mobility exercise. This one incorporates some shoulder stability on the arm that you're posted up on.

Exercise of the Week: Yoga Plex

This a great exercise that I've seen done by a number of different strength coaches and trainers. It's a great bang for your buck exercise that could be worked into your warm up. You're getting in some hip mobility, some shoulder mobility and some thoracic mobility. It's basically a few movements thrown together: push up, downward dog, striders and thoracic rotation.

Exercise of the Week: Valslide Leg Curl w/Cable Resistance

When I was first introduced to the Valslide leg curl a few years back I loved the exercise but the question I had was how to progress the exercise. I just didn't want to keep adding reops just to make it harder. It didn't take me long to figure out different progressions whether it was using a band for resistance, using weight plates for resistance or going to single leg versions.

Hereis another a version I just started using, the cable resisted version. All you need a is a low pulley or two. Then strap in to a couple of ankle straps, place your feet on a couple Valslides and go to work.

Exercise of the Week: Supine Face Pull

Please excuse the attention seeking black lab that makes an appearance at about the 20 second mark of the video.