The Hatfield Squat just feels natural. 👌🏽It’s a great tool to reduce hip and low back demand in the back squat and utilize self selected assistance in deeper ranges of motion.

I ❤️ the skater squat. ✅ It’s one of the only true single leg exercises out there. The goal is knees over toes, and if you have strength or range of motion deficits, it will expose you. 📉To scale back, place more pads under knee.

When’s the last time you did FULL range of motion push ups with a pause? They’re awesome. Great pec stretch and pump, tons of shoulder ROM.

The barbell roll press is a very underrated modified overhead pressing pattern that’s great for rehab and rebuilding tolerance and strength to overhead pressing. ✅ You can also do it inside a rack and then it’s called a “scrape press.”

The foot elevated yoga push up is another one of my favorites for building tolerance to overhead positions.👌🏽 This is a great example of how you can train overhead and get the benefits of that position without pressing overhead.

It's ok (and totally normal!) to admire elite athletes, but your athletic development process should not be driven by attempting to move, look, perform like an all time great. Everyone moves differently, and every 🐐 has their own quirks, patterns, asymmetries. Look inwards first

Nordic hamstring curls are really tough. If you’re trying to work toward a full range Nordic, try using pads to limit the end range. ✅ This is a great strategy to build strength in both directions and it’s easier to measure progress here as compared to using hand assistance.

Foam roller child’s pose reaches are one of my favorite overhead mobility and T spine extension movements. 👍🏽 Try keeping your thumbs pointing up toward the ceiling for more stretch on your Lats.

Sissy squats are one of the great all time quad exercises out there, and it doesn’t involve knees over toes. 🤯 You can feel the burn almost immediately on this movement.🔥 This movement is also great in rehab when patellar loading is still a work in progress.

The Z press adds an extra element of challenge to the overhead press- it forces you to be more strict with your form.👌🏽The long sitting position reduces momentum and positional compensations from the lower body and trunk.

I love using rings or a TRX for shoulder rehab exercises. This lil gem right here is called the external rotation row + straight arm eccentric lower. ✅ It checks a lot of boxes for shoulder health including low trap strength, cuff strength, and overhead mobility.🙋🏽‍♂️

The down dog toe tap is a 🐐 exercise in my book. ✅ This movement helps to encourage scapular upward rotation, challenge shoulder stability, and lengthen the posterior chain. Programming wise, use this as in your warm up or in an exercise circuit.

No knee extension machine, no problem!👌🏽 The band quadruped knee extension has been a goto knee rehab exercise for years. 📈The key is to get a good quad squeeze at full extension and then don’t let your knees touch or rest at the bottom.

The slider single leg deadlift has a totally different feel to it. Maintaining foot contact w the ground prevents the hips from opening. This creates ✅ increased adductor (groin) involvement ✅ greater hamstring lengthening due to changed pelvic orientation and ✅ help w balance

The single leg deadlift might be my new favorite KBox exercise. Or at least top 5! 📈 We’re using an 8” block to train thru full ROM. ✅ The deceleration demand and long muscle length of the hamstrings combined w/flywheel resistance profile is just brutal! Great for sprinters.

Performing bent over reverse flys with head support helps to 1️⃣ reduce cheating 2️⃣ facilitate better form and consistent reps 3️⃣ reduce low back loading (this can be a problem for some) 4️⃣ and is a better use of a foam roller than sitting on it while you scroll your phone.

The alternating KB single leg deadlift quick drop is a great movement to training the hamstrings with ✅ rapid lengthening, ✅ fast eccentric contractions, and a ✅ high deceleration demand. Also really hard to balance and stabilize! A good challenge. 👌🏽

Pushups are still so underrated. They can be modified to challenge people of all strength levels. Shoulder pain with bench? ✅ Try taking a break and building your push up strength. Bench press plateaued? ✅ Do this weighted deficit version for the next 6 weeks! 💪🏽

The KBox is a fantastic tool to offer a novel stimulus for calf training. 100% chance you’re going to get super sore the first time you hit flywheel calf raises. I use this often for Achilles rehab. The fast contraction and high external load is perfect for this muscle group!👌🏽

ACL rehab has come a long way in 45 years! In 1979 AJSM published a paper comparing the use of a leg cylinder cast for 4 weeks post-ACLR vs. a mobile cast brace (20- 60 deg ROM) for 4 weeks post-ACLR. (Big surprise- the early mobility group did better)