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In a world where things can sometimes get too complex Don’t forget these 10 elementary & essential strength movements 1. Goblet squats 2. Barbell inverted row 3. Heavy sled push 4. Barbell push-up 5. KB RDL 6. Classic DB Row 7. Side lunge 8. Chin-up ISO Hold 9. Bulgarian...

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Gerry DeFilippo

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209,581 görüntüleme • 2 yıl önce •via X (Twitter)

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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 görüntüleme • 1 yıl önce

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.
1:15

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.

Gerry DeFilippo

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The 7 Best Upper-Body Workouts You Can Do At Home. 1. Push-Up 2. Pike Push-Up 3. Bench Dip 4. Inverted Row 5. Chin Up 6. Bicycle Crunch 7. Leg Raises
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The 7 Best Upper-Body Workouts You Can Do At Home. 1. Push-Up 2. Pike Push-Up 3. Bench Dip 4. Inverted Row 5. Chin Up 6. Bicycle Crunch 7. Leg Raises

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✨ 10 great core variations for athletes 1. Pallof iso-hollow body rock combo 2. Barbell abdominal rollout 3. Copenhagen plank 4. Partner pallof max resist 5. Sled maximal pallof pull 6. Off-set sled push 7. Plank heavy KB rope pull through 8. Banded chaos suitcase hold 9. Heavy side plank 10. Partner med ball tug of war
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✨ 10 great core variations for athletes 1. Pallof iso-hollow body rock combo 2. Barbell abdominal rollout 3. Copenhagen plank 4. Partner pallof max resist 5. Sled maximal pallof pull 6. Off-set sled push 7. Plank heavy KB rope pull through 8. Banded chaos suitcase hold 9. Heavy side plank 10. Partner med ball tug of war

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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
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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

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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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💥 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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🦵11 exercises for athletes to develop elite hamstrings! 1. Heavy barbell RDLs 2. Dynamic barbell rack pulls 3. SL curl ISOs with foam roller 4. Partner Nordic curls 5. Kickstand good-mornings 6. RDL drop catches 7. Barbell split stance RDL 8. Reactive med ball curls 9. Dynamic Landmine SL RDL 10. Barbell SL RDL 11. Heavy barbell rack pulls
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🦵11 exercises for athletes to develop elite hamstrings! 1. Heavy barbell RDLs 2. Dynamic barbell rack pulls 3. SL curl ISOs with foam roller 4. Partner Nordic curls 5. Kickstand good-mornings 6. RDL drop catches 7. Barbell split stance RDL 8. Reactive med ball curls 9. Dynamic Landmine SL RDL 10. Barbell SL RDL 11. Heavy barbell rack pulls

Gerry DeFilippo

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Full Body Workout to Become Stronger and Leaner🔥 Rest for 1-2 minutes between sets. 1. Squat: 4 x 6-8 2. Deadlift: 3 x 5-6 3. Bench Press: 4 x 6-8 4. Pull-Ups: 3 x 8-10 5. Face Pull: 3 x 12-15 6. Bulgarian Split Squat: 3 x 8-10 per leg 7. Push-Ups: 3 x 15-20 8. Military Press: 3 x 6-8 9. Skullcrusher: 3 x 10-12 10. Bicep Curl: 3 x 10-12 11. Bent Over Row: 4 x 6-8
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Full Body Workout to Become Stronger and Leaner🔥 Rest for 1-2 minutes between sets. 1. Squat: 4 x 6-8 2. Deadlift: 3 x 5-6 3. Bench Press: 4 x 6-8 4. Pull-Ups: 3 x 8-10 5. Face Pull: 3 x 12-15 6. Bulgarian Split Squat: 3 x 8-10 per leg 7. Push-Ups: 3 x 15-20 8. Military Press: 3 x 6-8 9. Skullcrusher: 3 x 10-12 10. Bicep Curl: 3 x 10-12 11. Bent Over Row: 4 x 6-8

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Away for the holiday weekend w/ no gym but still trying to get better? Don’t just “go for a run,” do these instead 1. Towel split squat iso 2. Find a truck. Sprinter iso/RDL pull iso 3. Partner Pallof max iso pull 4. Find a hill & sprint 5. Manual hammy curls 6. Towel iso push-up 7. Plyo push-up
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Away for the holiday weekend w/ no gym but still trying to get better? Don’t just “go for a run,” do these instead 1. Towel split squat iso 2. Find a truck. Sprinter iso/RDL pull iso 3. Partner Pallof max iso pull 4. Find a hill & sprint 5. Manual hammy curls 6. Towel iso push-up 7. Plyo push-up

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💪 Early off-season for NFL player (Buffalo Bills Jimmy Ciarlo) 1. Warm-up - Bike x3 min - Pec stretch - Blackburn x12 - Face pull - Plank - Push-up - Plyo push-up 2. Barbell bench press (top set of 295lbs x5 and some tempo work) 3. Chin-ups (full ROM for 5, then iso holds) 4. Single arm DB bench & thread the needle 5. Chest supported row & pull-up dead hang 6. Giant set: fat grip single arm hammer curl, French press & mini band ER 7. Mobility/movement cooldown
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💪 Early off-season for NFL player (Buffalo Bills Jimmy Ciarlo) 1. Warm-up - Bike x3 min - Pec stretch - Blackburn x12 - Face pull - Plank - Push-up - Plyo push-up 2. Barbell bench press (top set of 295lbs x5 and some tempo work) 3. Chin-ups (full ROM for 5, then iso holds) 4. Single arm DB bench & thread the needle 5. Chest supported row & pull-up dead hang 6. Giant set: fat grip single arm hammer curl, French press & mini band ER 7. Mobility/movement cooldown

Gerry DeFilippo

18,587 görüntüleme • 6 ay önce

10 exercises to build resilient & high performing hamstrings! 1. Foam roller SL bridge hold 2. Partner eccentric only Nordic 3. Rack position kick stand RDL 4. Physio ball SL full ROM curl 5. Slideboard SL switches 6. Barbell RDL drop catches 7. SL GHR ISO holds 8. Barbell split stance RDL 9. Physio ball SL curl/deadbug 10. Prone reactive med ball curls
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10 exercises to build resilient & high performing hamstrings! 1. Foam roller SL bridge hold 2. Partner eccentric only Nordic 3. Rack position kick stand RDL 4. Physio ball SL full ROM curl 5. Slideboard SL switches 6. Barbell RDL drop catches 7. SL GHR ISO holds 8. Barbell split stance RDL 9. Physio ball SL curl/deadbug 10. Prone reactive med ball curls

Gerry DeFilippo

79,711 görüntüleme • 2 yıl önce

10 essential hamstring exercises to have in your program! 1. Foam roller SL iso holds 2. Partner Nordic curls 3. Kickstand, rack position goodmorning 4. SL physio ball hamstring curl 5. SL curl switches 6. Barbell drop catches 7. SL Nordic iso holds 8. Split stance RDL 9. Physio ball deadbug 10. Prone reactive med ball curl
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10 essential hamstring exercises to have in your program! 1. Foam roller SL iso holds 2. Partner Nordic curls 3. Kickstand, rack position goodmorning 4. SL physio ball hamstring curl 5. SL curl switches 6. Barbell drop catches 7. SL Nordic iso holds 8. Split stance RDL 9. Physio ball deadbug 10. Prone reactive med ball curl

Gerry DeFilippo

64,308 görüntüleme • 11 ay önce

There is always talk about balance & stability Even more about “core,” training Know what’s underrated? Off-set/unilaterally loaded lifts Here are 8 of my favorites 1. Unilateral DB bench 2. Unilateral pendlay row 3. Foot elevated inverted row 4. Off-set rack squat 5. Off-set rack Bulgarian 6. Off-set sled pushes 7. Trap bar suitcase holds 8. Rack position copenhagen plank
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There is always talk about balance & stability Even more about “core,” training Know what’s underrated? Off-set/unilaterally loaded lifts Here are 8 of my favorites 1. Unilateral DB bench 2. Unilateral pendlay row 3. Foot elevated inverted row 4. Off-set rack squat 5. Off-set rack Bulgarian 6. Off-set sled pushes 7. Trap bar suitcase holds 8. Rack position copenhagen plank

Gerry DeFilippo

128,929 görüntüleme • 3 yıl önce

💥 Upper plyometrics 11 of my fav variations 1. Push-up drop 2. Plyo push-up 3. Dynamic push-up w/ pause 4. Vert drop press 5. Horizontal drop press 6. Sled rapid press 7. Sled catch & press 8. Sled max catch 9. Med ball repeat pass 10. Heavy med ball catch 11. Rapid band catch
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💥 Upper plyometrics 11 of my fav variations 1. Push-up drop 2. Plyo push-up 3. Dynamic push-up w/ pause 4. Vert drop press 5. Horizontal drop press 6. Sled rapid press 7. Sled catch & press 8. Sled max catch 9. Med ball repeat pass 10. Heavy med ball catch 11. Rapid band catch

Gerry DeFilippo

248,199 görüntüleme • 2 yıl önce

11 exercises to add to your full movement routines 1. Dynamic Blackburn 2. Fire hydrant 3. Thread the needle 4. Olympic wall squat 5. T-spine to pec opener 6. 90/90 7. SL RDL to hip gate 8. Face pull 9. Side lunge w/ iso 10. Chin-up dead hang 11. Band ankle rocker
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11 exercises to add to your full movement routines 1. Dynamic Blackburn 2. Fire hydrant 3. Thread the needle 4. Olympic wall squat 5. T-spine to pec opener 6. 90/90 7. SL RDL to hip gate 8. Face pull 9. Side lunge w/ iso 10. Chin-up dead hang 11. Band ankle rocker

Gerry DeFilippo

343,547 görüntüleme • 2 yıl önce

11 exercises to add to your upper & lower movement work 1. Dynamic Blackburn 2. Fire hydrant 3. Thread the needle 4. Olympic wall squat 5. T-spine to pec opener 6. 90/90 7. SL RDL to hip gate 8. Face pull 9. Side lunge w/ iso 10. Chin-up dead hang 11. Band ankle rocker
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11 exercises to add to your upper & lower movement work 1. Dynamic Blackburn 2. Fire hydrant 3. Thread the needle 4. Olympic wall squat 5. T-spine to pec opener 6. 90/90 7. SL RDL to hip gate 8. Face pull 9. Side lunge w/ iso 10. Chin-up dead hang 11. Band ankle rocker

Gerry DeFilippo

455,520 görüntüleme • 2 yıl önce

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
0:56

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 görüntüleme • 1 yıl önce

⭐️ 11 must have exercises in an athlete’s program! 1. Plyometric push-up 2. Heavy step-ups 3. Heavy RDLs 4. Dynamic trap bar deadlifts 5. Maximal pogo jumps 6. Heavy sled sprints 7. Heavy chin-ups 8. Multi planar box jumps 9. Overhead med ball throws 10. Maximal heavy sled pushes 11. Rotational med ball throws
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⭐️ 11 must have exercises in an athlete’s program! 1. Plyometric push-up 2. Heavy step-ups 3. Heavy RDLs 4. Dynamic trap bar deadlifts 5. Maximal pogo jumps 6. Heavy sled sprints 7. Heavy chin-ups 8. Multi planar box jumps 9. Overhead med ball throws 10. Maximal heavy sled pushes 11. Rotational med ball throws

Gerry DeFilippo

51,314 görüntüleme • 1 yıl önce

10 of my fav non sprint exercises to build speed 1. Bounds/hops 2. Loaded SL broad jump 3. Dynamic rack pulls 4. Heavy sled pushes 5. Drop jumps 6. Sprinter ISO pulls/pushes 7. Heavy trap bar dead 8. Dynamic partial ROM split squat 9. Sprint sled drivers 10. Depth to broad jump
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10 of my fav non sprint exercises to build speed 1. Bounds/hops 2. Loaded SL broad jump 3. Dynamic rack pulls 4. Heavy sled pushes 5. Drop jumps 6. Sprinter ISO pulls/pushes 7. Heavy trap bar dead 8. Dynamic partial ROM split squat 9. Sprint sled drivers 10. Depth to broad jump

Gerry DeFilippo

63,781 görüntüleme • 1 yıl önce