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Exercise of the Week: External Rotation on Knee

In today’s edition of “Exercise of the Week,” we’re going to cover a simple, yet effective, rotator cuff exercise. The external rotation on knee not only helps develop strength in the shoulder external rotators, but can also help you discern the difference between actual shoulder rotation and scapular motion. Finally, training in the scapular plane […]

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Exercise of the Week: Prone Row to External Rotation

The prone row to external rotation is a simple, yet effective exercise for improving scapular stability and external rotator strength at the shoulder.  At IFAST, we often use these in the early stages of training to improve motor control.  Once motor control is improved, all the “big-bang” exercies like dumbbell rows, chest supported rows, PNF […]

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Exercise of the Week: Crossover Step-ups

In this week’s edition of “Exercise of the Week,” we’re going to feature a new favorite at IFAST: The crossover step-up. Now before everyone begins spewing hate and calling me a “functional” guy, I like this exercise for a few reasons: –  It trains the hips to move into internal and external rotation.  Typically people […]

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Exercise of the Week: Glute-Ham Raises

In today’s “Exercise of the Week”, we have one of my favorite hamstring/posterior chain exercises of all time – the glute-ham raise. Strangely enough, I remember the first time I ever did these.  We were at Westside Barbell in Columbus, Ohio, and Dave Tate and Louie were taking us through a dynamic effort workout.  We […]

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Exercise of the Week: Tall Kneeling Pallof Press ISO

The tall kneeling pallof press ISO may be a mouthful to say, but it’s a fantastic core exercise that I use frequently in my programming. In this case, I particuarly like it for several reasons: –  It puts your core “on an island.”  Basically, you can’t get stability from anywhere else (like your legs). – […]

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Exercise of the Week: Band Assisted Chin-ups

Today’s exercise of the week is the band assisted chin-up.  This is a great variation for several reasons: – Obviously, not everyone is strong enough to perform full chins in the beginning.  In this case, it helps them learn the groove of the movement with resorting to an expensive machine. –  It accommodates resistance – […]

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Exercise of the Week: Blast Strap Flutters

Today’s exercise of the week is one of my favorite new core exercises – blast strap flutters. Keep in mind, these are an advanced exercise!  If you haven’t mastered the ab wheel rollout, then you have no business upgrading to these. In this case, you’ll need either blast straps or gymnastic rings.  Set it up […]

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Exercise of the Week: The Plate Squat

In this edition of “Exercise of the Week,” we’re going to feature the plate squat. The plate squat is an excellent teaching tool.  Not only does it cue people to extend through their upper back, but it also trains them to brace their entire core and not just over-arch their lower back. Basic squatting rules […]

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Exercise of the Week: Chain Push-ups

In this edition of “Exercise of the Week,” we’re going to feature a new(ish) version of an old exercise. The chain resisted push-up is great for several reasons: 1 – Push-ups are great because they increase serratus and rotator cuff activation levels.  The chain resisted version only further increases the intensity of the exercise. 2 […]

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Exercise of the Week: The Band-Assisted Chin-up

In this edition of Exercise of the Week, we’re going to talk about one of my personal favorites, the Band Assisted Chin-up. Obviously, not everyone is strong enough to perform a chin-up/pull-up the first day they hit the gym.  That’s ok.  Instead of spending weeks (or even months) on geeky machines that provide a mismatched […]

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Exercise of the Week: A Triple Shot

In this week’s edition of “Exercise of the Week,” you’re getting a 3-for-1 deal.  Sweet!  And no, it’s not a triple shot of espresso, or the 3-for-1 happy hour can you can get on Bourbon Street.  Instead, this edition is going to cover some basic scap stability exercises that most of you should already have […]

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Exercise of the Week: Face Pulls

In this edition of Exercise of the Week, I’m going to feature the face pull.  The face pull is an excellent exercise for developing the low and middle trapezius, as well as the external rotators of the shoulder. Key points to remember when performing this exercise include: –  Keep your chest out!  Many will collapse […]

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Exercise of the Week: Split-Stance Cable Push

I’m going to start a new segment of the blog, appropriately titled “The Exercise of the Week.”  In this case, I’ll post a new or old exercise and reasons why you may want to include it in your programming.  The first exercise up on our list is the split-stance cable push. This exercise is excellent […]

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