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14 of our favorite step-up variations 1. Off-set rack position 2. Side band pull w/ iso hold 3. Ipsilateral landmine 4. DB cross-over 5. TKE banded 6. Lateral step, to pistol to cossack 7. Landmine cross-over 8. Med ball dynamic cross-over 9. High box

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OnlyStrength

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23,950 просмотров • 1 год назад •via X (Twitter)

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Фото профиля OnlyStrength
OnlyStrength1 год назад

10. Dynamic w/ stomp 11. Cross-over to pistol 12. Dynamic w/ band 13. Lateral to SL RDL 14. Lateral to crossover to pistol

Фото профиля Square Deal Recordings & Supplies
Square Deal Recordings & Supplies1 год назад

💿✨ Protect your collection with our archival-quality, anti-static rounded bottom high-density polyethylene 12" record inner sleeves! The rounded bottom makes it easier to slide into record jackets. A must-have for collectors! 🖤🔥

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Training CANNOT be simply bilateral Here are 20 of my fav unilateral strength variations 1. Pistol squats 2. Landmine cross-over step-up 3. Rack side lunge slide-out 4. Split landmine RDL 5. DB Bulgarian 6. KB split RDL 7. Landmine Cossack 8. Standard reverse lunge 9. Landmine SL RDL 10. Cross-over sled drag 11. DB cross-over step-up 12. DB split RDL 13. Barbell split RDL 14. Goblet cross-over step-up 15. Off-set rack Bulgarian 16. Crossover sled pushes 17. Slideboard reverse lunge 18. Barbell SL RDL 19. High box step-up 20. Elevated kick stand RDL
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Training CANNOT be simply bilateral Here are 20 of my fav unilateral strength variations 1. Pistol squats 2. Landmine cross-over step-up 3. Rack side lunge slide-out 4. Split landmine RDL 5. DB Bulgarian 6. KB split RDL 7. Landmine Cossack 8. Standard reverse lunge 9. Landmine SL RDL 10. Cross-over sled drag 11. DB cross-over step-up 12. DB split RDL 13. Barbell split RDL 14. Goblet cross-over step-up 15. Off-set rack Bulgarian 16. Crossover sled pushes 17. Slideboard reverse lunge 18. Barbell SL RDL 19. High box step-up 20. Elevated kick stand RDL

Gerry DeFilippo

43,190 просмотров • 1 год назад

Training CANNOT be simply bilateral Here are 20 of my fav unilateral strength variations 1. Pistol squats 2. Landmine cross-over step-up 3. Rack side lunge slide-out 4. Split landmine RDL 5. DB Bulgarian 6. KB split RDL 7. Landmine Cossack 8. Standard reverse lunge ⬇️ Cont.
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Training CANNOT be simply bilateral Here are 20 of my fav unilateral strength variations 1. Pistol squats 2. Landmine cross-over step-up 3. Rack side lunge slide-out 4. Split landmine RDL 5. DB Bulgarian 6. KB split RDL 7. Landmine Cossack 8. Standard reverse lunge ⬇️ Cont.

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122,497 просмотров • 2 лет назад

The adductors Pivotal, often undertrained Here are 11 of my fav ways to train them 1. Banded copenhagen plank 2. Inside band step-up 3. Inside band Bulgarian 4. Partner pull slideouts 5. Cross-over step-up 6. Side lying band pulses 7. Landmine cross-over 8. Side plank w/ med ball squeeze 9. Slideout with plate pull 10. Swiss ball copenhagen plank 11. Slideout with band pull 🔥 Enjoy
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The adductors Pivotal, often undertrained Here are 11 of my fav ways to train them 1. Banded copenhagen plank 2. Inside band step-up 3. Inside band Bulgarian 4. Partner pull slideouts 5. Cross-over step-up 6. Side lying band pulses 7. Landmine cross-over 8. Side plank w/ med ball squeeze 9. Slideout with plate pull 10. Swiss ball copenhagen plank 11. Slideout with band pull 🔥 Enjoy

Gerry DeFilippo

68,862 просмотров • 1 год назад

The adductors Pivotal, often undertrained Here are 11 of my fav ways to train them 1. Banded copenhagen plank 2. Inside band step-up 3. Inside band Bulgarian 4. Partner pull slideouts 5. Cross-over step-up 6. Side lying band pulses 7. Landmine cross-over ⬇️ Continued below
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The adductors Pivotal, often undertrained Here are 11 of my fav ways to train them 1. Banded copenhagen plank 2. Inside band step-up 3. Inside band Bulgarian 4. Partner pull slideouts 5. Cross-over step-up 6. Side lying band pulses 7. Landmine cross-over ⬇️ Continued below

Gerry DeFilippo

217,005 просмотров • 3 лет назад

26 of my fav speed day accessory exercises 1. Physio ball flutters 2. Pistol squat 3. Split stance landmine RDL 4. Standing hip flexor knee lift 5. Dynamic SL landmine RDL 6. DB Bulgarian split squat 7. DB reverse lunge 8. Barbell ab rollout 9. Barbell SL RDL 10. High box step-up 11. Kickstand, rack position RDL 12. KB rack position dynamic good morning 13. Dynamic safety bar step-up 14. Foam roller SL hammy iso 15. Landmine bilateral RDL 16. Hanging straight leg lift 17. Prone reactive hammy curl 18. Band hammy flutters 19. Toe banded dead bug 20. Ipsilateral landmine step-up 21. GHR Hammy ISO hold 22. Partner manual hammy curl 23. Barbell rack pull 24. Slide board reverse lunges 25. Foot elevated SL hip bridge 26. Swiss ball deadbug
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26 of my fav speed day accessory exercises 1. Physio ball flutters 2. Pistol squat 3. Split stance landmine RDL 4. Standing hip flexor knee lift 5. Dynamic SL landmine RDL 6. DB Bulgarian split squat 7. DB reverse lunge 8. Barbell ab rollout 9. Barbell SL RDL 10. High box step-up 11. Kickstand, rack position RDL 12. KB rack position dynamic good morning 13. Dynamic safety bar step-up 14. Foam roller SL hammy iso 15. Landmine bilateral RDL 16. Hanging straight leg lift 17. Prone reactive hammy curl 18. Band hammy flutters 19. Toe banded dead bug 20. Ipsilateral landmine step-up 21. GHR Hammy ISO hold 22. Partner manual hammy curl 23. Barbell rack pull 24. Slide board reverse lunges 25. Foot elevated SL hip bridge 26. Swiss ball deadbug

Gerry DeFilippo

51,448 просмотров • 1 год назад

🤔 What’s the best way to train my adductors? I was just asked this & it reminded me of this video I made Here you go: Here are 11 of my fav ways to train them 1. Banded copenhagen plank 2. Inside band step-up 3. Inside band Bulgarian 4. Partner pull slideouts 5. Cross-over step-up 6. Side lying band pulses 7. Landmine cross-over 8. Side plank w/ med ball squeeze 9. Slideout with plate pull 10. Swiss ball copenhagen plank 11. Slideout with band pull
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🤔 What’s the best way to train my adductors? I was just asked this & it reminded me of this video I made Here you go: Here are 11 of my fav ways to train them 1. Banded copenhagen plank 2. Inside band step-up 3. Inside band Bulgarian 4. Partner pull slideouts 5. Cross-over step-up 6. Side lying band pulses 7. Landmine cross-over 8. Side plank w/ med ball squeeze 9. Slideout with plate pull 10. Swiss ball copenhagen plank 11. Slideout with band pull

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241,365 просмотров • 2 лет назад

💥 8 lifts you can do to enhance your speed for sprinting & jumping! 1. Dynamic SL Landmine RDL 2. Banded dynamic barbell rack pull 3. Dynamic barbell step-up 4. Dynamic barbell back squat 5. Trap bar overcoming ISO pull 6. Dynamic barbell RDL 7. Banded dynamic front squat 8. Dynamic trap bar deadlift
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💥 8 lifts you can do to enhance your speed for sprinting & jumping! 1. Dynamic SL Landmine RDL 2. Banded dynamic barbell rack pull 3. Dynamic barbell step-up 4. Dynamic barbell back squat 5. Trap bar overcoming ISO pull 6. Dynamic barbell RDL 7. Banded dynamic front squat 8. Dynamic trap bar deadlift

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27,155 просмотров • 9 месяцев назад

12 of my fav NON-sprinting variations to aid top speed Go get faster 🔥💨 1. Dynamic/stomp step-up 2. SL drop jump 3. Band rapid Bulgarian 4. Drop jump to vert 5. Banded SL Jump 6. Partial ROM rack pull w/ band 7. Intensive pogo jump 8. Dynamic SL landmine RDL 9. Drop jump to box jump 10. Partial ROM, banded Bulgarian 11. Band accelerated Bulgarian jump 12. Drop jump to overhead throw
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12 of my fav NON-sprinting variations to aid top speed Go get faster 🔥💨 1. Dynamic/stomp step-up 2. SL drop jump 3. Band rapid Bulgarian 4. Drop jump to vert 5. Banded SL Jump 6. Partial ROM rack pull w/ band 7. Intensive pogo jump 8. Dynamic SL landmine RDL 9. Drop jump to box jump 10. Partial ROM, banded Bulgarian 11. Band accelerated Bulgarian jump 12. Drop jump to overhead throw

Gerry DeFilippo

250,113 просмотров • 2 лет назад

Let’s talk UNDERRATED tools in the weight room The landmine 🔥 Here are 6 of my favorite landmine movements 1. Calf drivers (sprint accessory) 2. Cossack squat (frontal plane stability) 3. SL RDL (unilateral power) 4. Rotational press 5. Cross-over step-up 6. Single arm press
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Let’s talk UNDERRATED tools in the weight room The landmine 🔥 Here are 6 of my favorite landmine movements 1. Calf drivers (sprint accessory) 2. Cossack squat (frontal plane stability) 3. SL RDL (unilateral power) 4. Rotational press 5. Cross-over step-up 6. Single arm press

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14 of the best ways to build power in the weight room 💥 1. Dynamic trap bar deadlift 2. Banded dynamic trap bar deadlift 3. Banded dynamic barbell rack pull 4. Kettle bell dynamic good morning 5. Dynamic barbell step-up 6. Dynamic barbell RDL 7. Banded dynamic barbell rack pull 8. Rapid tire flip 9. Dynamic kettle bell swing 10. Dynamic single leg landmine RDL 11. Isolated banded rapid Bulgarian 12. Trap bar loaded jump 13. Dynamic DB Bulgarian split squat 14. Dynamic barbell back squat
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14 of the best ways to build power in the weight room 💥 1. Dynamic trap bar deadlift 2. Banded dynamic trap bar deadlift 3. Banded dynamic barbell rack pull 4. Kettle bell dynamic good morning 5. Dynamic barbell step-up 6. Dynamic barbell RDL 7. Banded dynamic barbell rack pull 8. Rapid tire flip 9. Dynamic kettle bell swing 10. Dynamic single leg landmine RDL 11. Isolated banded rapid Bulgarian 12. Trap bar loaded jump 13. Dynamic DB Bulgarian split squat 14. Dynamic barbell back squat

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STOP neglecting your adductors Try these 7 awesome adductor variations 1. Side lunge plate pull in 2. Side lying band pulses 3. Banded Copenhagen plank 4. Crossover step-up 5. Side plank with med ball squeeze 6. Physio ball Copenhagen plank 7. Side lunge w/ outside band pull
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STOP neglecting your adductors Try these 7 awesome adductor variations 1. Side lunge plate pull in 2. Side lying band pulses 3. Banded Copenhagen plank 4. Crossover step-up 5. Side plank with med ball squeeze 6. Physio ball Copenhagen plank 7. Side lunge w/ outside band pull

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STOP neglecting your adductors Try these 7 awesome adductor variations 1. Side lunge plate pull in 2. Side lying band pulses 3. Banded Copenhagen plank 4. Crossover step-up 5. Side plank with med ball squeeze 6. Physio ball Copenhagen plank 7. Side lunge w/ outside band pull
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STOP neglecting your adductors Try these 7 awesome adductor variations 1. Side lunge plate pull in 2. Side lying band pulses 3. Banded Copenhagen plank 4. Crossover step-up 5. Side plank with med ball squeeze 6. Physio ball Copenhagen plank 7. Side lunge w/ outside band pull

Gerry DeFilippo

106,582 просмотров • 1 год назад

💥 If you’re still NOT training upper body power… what’re you doing!? 🤝 Here are 13 variations you should try 1. Banded landmine catch & press 2. Bilateral band pulses 3. Feed into dynamic med ball pass 4. Dynamic banded barbell bench press 5. Push-up maximal drop catch 6. Plyometric push-up 7. Standing rapid/repeat med ball pass 8. Sled slingshot press 9. Dynamic single arm bench press 10. Supine reactive med ball catch & press 11. Bent over rapid/reactive med ball pass 12. Single arm dynamic band press 13. Unilateral band pulses
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💥 If you’re still NOT training upper body power… what’re you doing!? 🤝 Here are 13 variations you should try 1. Banded landmine catch & press 2. Bilateral band pulses 3. Feed into dynamic med ball pass 4. Dynamic banded barbell bench press 5. Push-up maximal drop catch 6. Plyometric push-up 7. Standing rapid/repeat med ball pass 8. Sled slingshot press 9. Dynamic single arm bench press 10. Supine reactive med ball catch & press 11. Bent over rapid/reactive med ball pass 12. Single arm dynamic band press 13. Unilateral band pulses

Gerry DeFilippo

99,776 просмотров • 1 год назад

🏃🏻‍♂️ Some of my fav speed day accessories 1. Ball deadbug 2. Dynamic step-up 3. Prone partner hammy curl w/ med ball 4. Ball hammy ISO 5. Supine knee lift ISO 6. Standard ball hammy curl 7. GHR ISO hold 8. Ball hammy flutter 9. Banded deadbug 10. Ab rollout 12. Standing knee lift
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🏃🏻‍♂️ Some of my fav speed day accessories 1. Ball deadbug 2. Dynamic step-up 3. Prone partner hammy curl w/ med ball 4. Ball hammy ISO 5. Supine knee lift ISO 6. Standard ball hammy curl 7. GHR ISO hold 8. Ball hammy flutter 9. Banded deadbug 10. Ab rollout 12. Standing knee lift

Gerry DeFilippo

44,590 просмотров • 11 месяцев назад

16 great ways for athletes to develop game changing upper body strength/power 1. Dynamic barbell bench press 2. Heavy barbell bench press 3. Banded Landmine drop catch & press 4. Heavy half kneeling Landmine press 5. Plyometric push-up 6. Rapid/repeat med ball pass 7. Stiff arm drop catches 8. Heavy single arm DB bench 9. Rapid sled slingshot press 10. Dynamic single arm DB bench 11. Heavy med ball drop catch 12. Reactive med ball catch & press 13. Bent over reactive med ball pass 14. Push-up maximal drop catch 15. Dynamic single arm band press 16. Overload eccentric bench press
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16 great ways for athletes to develop game changing upper body strength/power 1. Dynamic barbell bench press 2. Heavy barbell bench press 3. Banded Landmine drop catch & press 4. Heavy half kneeling Landmine press 5. Plyometric push-up 6. Rapid/repeat med ball pass 7. Stiff arm drop catches 8. Heavy single arm DB bench 9. Rapid sled slingshot press 10. Dynamic single arm DB bench 11. Heavy med ball drop catch 12. Reactive med ball catch & press 13. Bent over reactive med ball pass 14. Push-up maximal drop catch 15. Dynamic single arm band press 16. Overload eccentric bench press

Gerry DeFilippo

113,426 просмотров • 1 год назад

🚀 10 non sprint exercises to aid top speed & acceleration development 1. Overhead med ball throws 2. Med ball SL broad jumps 3. Drop jumps 4. Sled “sprint drivers.” 5. Maximal pogo jumps 6. Sprinter position maximal iso pulls 7. Bound/hop variations 8. Banded dynamic rack pulls 9. Heavy sled pushes 10. Forward med ball scoop throws
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🚀 10 non sprint exercises to aid top speed & acceleration development 1. Overhead med ball throws 2. Med ball SL broad jumps 3. Drop jumps 4. Sled “sprint drivers.” 5. Maximal pogo jumps 6. Sprinter position maximal iso pulls 7. Bound/hop variations 8. Banded dynamic rack pulls 9. Heavy sled pushes 10. Forward med ball scoop throws

Gerry DeFilippo

23,317 просмотров • 1 год назад

13 of our favorite upper accessories 1. Full kneel chaos overhead press 2. Single arm DB bench press 3. Single arm pendlay row 4. Off-set inverted row 5. Inside band half-kneeling landmine 6. Chaos band push-up 7. Chaos seal row 8. Chaos inverted row 9. Bosu ball push-up
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13 of our favorite upper accessories 1. Full kneel chaos overhead press 2. Single arm DB bench press 3. Single arm pendlay row 4. Off-set inverted row 5. Inside band half-kneeling landmine 6. Chaos band push-up 7. Chaos seal row 8. Chaos inverted row 9. Bosu ball push-up

OnlyStrength

47,861 просмотров • 1 год назад

Reactive: repeat contacts, elastic, evokes the stretch reflex Here are 12 reactive upper/lower body movements to add to your training! 1. Partner drop to med ball snap down 2. Lateral jump w/ return 3. Banded landmine catch & press 4. Hurdle jump to lateral jump 5. Feed to reactive chest pass 6. Skater jump to box jump 7. Plyo push-up 8. SL drop jump to broad jump 9. Supine med ball catch & press 10. SL broad jump to lateral jump 11. Bent over repeat med ball pass 12. Drop jump to lateral hurdle jump
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Reactive: repeat contacts, elastic, evokes the stretch reflex Here are 12 reactive upper/lower body movements to add to your training! 1. Partner drop to med ball snap down 2. Lateral jump w/ return 3. Banded landmine catch & press 4. Hurdle jump to lateral jump 5. Feed to reactive chest pass 6. Skater jump to box jump 7. Plyo push-up 8. SL drop jump to broad jump 9. Supine med ball catch & press 10. SL broad jump to lateral jump 11. Bent over repeat med ball pass 12. Drop jump to lateral hurdle jump

Gerry DeFilippo

110,794 просмотров • 1 год назад

Building legs to handle deceleration 1. High box step-ups 2. Extensive SL frog jumps 3. SL box jump w/ SL landing 4. SL depth landings 5. SL broad jump w/ SL landing 6. Band resisted SL vert to SL landing 7. Band over-speed split stance landing 8. Med ball jump to slam ⬇️ Cont.
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Building legs to handle deceleration 1. High box step-ups 2. Extensive SL frog jumps 3. SL box jump w/ SL landing 4. SL depth landings 5. SL broad jump w/ SL landing 6. Band resisted SL vert to SL landing 7. Band over-speed split stance landing 8. Med ball jump to slam ⬇️ Cont.

Gerry DeFilippo

171,546 просмотров • 3 лет назад

Need some new core training variations? 🔥 24 of my favorite “core,” variations 1. Anti-rot hollow body rock 2. Banded deadbug 3. Sledgehammer swing stops 4. Ab rollouts 5. Staggered med ball catch 6. Pallof maximal pull 7. Copenhagen plank 8. Partner Pallof pull 9. Plate halo 10. Chaos Pallof punch 11. Sled anti-rot pull 12. Half kneeling Pallof iso 13. Off-set sled push 14. Trap bar suitcase iso hold 15. Plank KB pull through 16. Split stance chaos suitcase 17. Standard chaos suitcase 18. Half kneeling Pallof pull 19. Heavy side plank 20. Med ball tug of war 21. Med ball lateral walks 22. Supine partner Pallof 23. Heavy plank 24. Plank pin ball
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Need some new core training variations? 🔥 24 of my favorite “core,” variations 1. Anti-rot hollow body rock 2. Banded deadbug 3. Sledgehammer swing stops 4. Ab rollouts 5. Staggered med ball catch 6. Pallof maximal pull 7. Copenhagen plank 8. Partner Pallof pull 9. Plate halo 10. Chaos Pallof punch 11. Sled anti-rot pull 12. Half kneeling Pallof iso 13. Off-set sled push 14. Trap bar suitcase iso hold 15. Plank KB pull through 16. Split stance chaos suitcase 17. Standard chaos suitcase 18. Half kneeling Pallof pull 19. Heavy side plank 20. Med ball tug of war 21. Med ball lateral walks 22. Supine partner Pallof 23. Heavy plank 24. Plank pin ball

Gerry DeFilippo

60,648 просмотров • 1 год назад