Welcome!

 

As a thank you for signing up for my newsletter, I wanted to introduce you to ten of my favorite at-home exercises that you might not have tried before.

 

My workout programs are primarily centered around fundamental movements because the fundamental work, but it’s nice to add some variety here and there to increase your exercise arsenal. This can help keep you from getting too bored and also works the body in new ways!

 

All of these exercises are pretty straight forward and don’t require a lot of specialized equipment, but they’re extremely effective at working out multiple muscles without stressing the joints.

1- Stir the pot

 

This one is brutal core exercise but I love it. All you need is a physioball. (55-65cm is best for most) Start by placing your forearms on the ball, then press up into a plank. While maintaining a braced core and engaged glutes, begin to push your elbows clockwise into the ball, take your time and breathe through this movement. In order to effective ‘stir the pot’ you not only use the muscles necessary for anti-extension but also anti-flexion which makes this exercise extremely challenging.

 

You can also try this one out kneeling while both knees on the ground before progressing into a full plank.

 

Watch this exercise demo to see me perform this exercise and give coaching cues.

2- unilateral bridge press

 

You don’t need any fancy equipment for the unilateral bridge press, just one Kettlebell or Dumbbell (5-15 lbs is a good place to start). While the press makes it appear like it’s just an upper body exercise, it actually a full body exercise. You must maintain a steady torso while extending the opposite leg out from the loaded side while also holding a full hip extension/bridge. You want to avoid twisting and dropping the hips, which is much easier said than done.

 

Watch this exercise demo to see me perform this exercise and give coaching cues.

3- quadruped single leg row

 

For this one, you are going to want to use a dumbbell. While this exercise may seem like just an upper body back exercise it is actually a core stability exercise as well. Start in a quadruped position (on all fours/ hands & knees). In this position, you are going to extend through your glutes on the opposite leg from the loaded arm and hold. While in this position you are going to row the weight up and towards your hip, think of driving your elbow back and up and maintain a tight core throughout the entire movement. This will help prevent twisting and falling. Be sure to take your time and breathe through this movement.

 

You can also perform this exercise on an elevated surface/bench to increase range of motion, but you are still going to want to maintain a neutral back and not dip forward.

 

Watch this exercise demo to see me perform this exercise and give coaching cues.

4- high plank birddog

 

My client often finds regular bird dogs to be boring, (They are a great mobility exercise) so I decided to level up this exercise and really engage the core as well as improving the upper back scapula region and the hip region. Start off in a high plank and extend opposite limbs while avoiding twisting and falling. This requires a lot of core strength and stability.

 

Watch this exercise demo to see me perform this exercise and give coaching cues.

5- bridge march

 

Another great exercise to strengthen the muscles around the hips as well as strengthening your lower abs. For this exercise, you want to start in a full hip extension bridge, maintain this bridge throughout the entire movement. Drive one knee at a time to aright above the hips. Be sure to keep your back flat and prevent excessive arching.

 

Watch this exercise demo to see me perform this exercise and give coaching cues.

 

 

6- wall-assisted deadbugs

 

This one doesn’t look like much, but this one can really work the core out. All you need for this exercise is a wall. Lay supine on the ground (on your back) with your arms fully extended and pressing against a wall. From this position bend both legs and lift them off the ground until the knees are stacked above the hips. From here it is extremely important to remember to keep your lower back pressed against the floor, this works out your core much more effectively while also keeping your lower back safe and secured. Then extend one leg at a time to just hover over the ground. By stopping short of touching the ground you are engaging a lot more core then you would with a sudden stop.

 

Watch this exercise demo to see me perform this exercise and give coaching cues.

 

 

7- Squat surrenders

 

How can bodyweight squats get any tougher you ask? (Said no one ever) By going from an isometric bilateral to unilateral squat for time! This exercise will stress your leg muscles in such a way that you’ll be asking yourself, why haven’t I done these before? Start by holding your hands behind your head. Next drop into a squat and maintain that squat. After that, you are going to reverse lunge one leg at a time until you are kneeling and then go into a forward lunge one leg at a time until you are back in an ISO squat hold. I typically like to set this exercise for time, because I feel it’s a great time under tension exercise but mainly because I’m known as the bringer of PAIN!

 

Watch this exercise demo to see me perform this exercise and give coaching cues.

 

 

8- marching planks

 

This exercise is a variation of planks that can help engage the glutes for those who have trouble activating them. Really simple, get into a low plank (on elbows), and while bracing your core extend one leg off the ground by using your glutes. Alternate between legs and presto you have now learned what it feels like to properly engage your glutes in a plank.

 

Watch this exercise demo to see me perform this exercise and give coaching cues.

 

 

9- single leg plank walkouts

 

I usually assign this exercise as a warm-up before a workout but it’s not only great as a mobility exercise but as a strengthening exercise in its own right. This exercise works out the core, single-leg stability, and should stability. You start off tall standing on one leg and reach your hands down onto the ground right in front of your foot. From there you are going to walk out into a high plank and pause for 5-10 seconds. Then proceed to walk back to the starting position. If you want to make this one even more challenging walk out into an elongated plank if you’re into that kind of stuff! ;-P

 

Watch this exercise demo to see me perform this exercise and give coaching cues.

 

 

10- Tabletop bridge

 

Last but not least, the tabletop bridge. This exercise is so effective that it works out both shoulder and hip extension without losing contact with the ground (aka jumping). This means strengthening the entire posterior chain but also in conjunction with strengthening the core. An exercise that can really help add a few inches to your vertical without taxing the joints. Start off on your butt with your hands pointing outward (this is comfortable for the shoulders). Next, extend both shoulders and hips by maintaining a neutral torso from the shoulders to the knees. Squeeze your glutes and keep your core braced and holds for 3-5 seconds before lowering. Slowly lower to keep all the active muscles as engaged as possible!

 

Watch this exercise demo to see me perform this exercise and give coaching cues.

 

 

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