Single Leg Hip Flexor Plank With Hamstring Feedback

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The single leg hip flexor plank with hamstring feedback is a powerful isometric exercise that simultaneously strengthens the hip flexors and hamstrings while correcting pelvic alignment and improving overall hip mobility. By leveraging the functional relationship between the hamstrings and pelvis, this movement addresses anterior pelvic tilt, builds deep hip stability, and integrates core activation in a single drill. Add it to your warm-up before squats or deadlifts, use it on recovery days, or plug it in as a filler between heavy sets to maximize hip health and athletic performance.

Alternating KB Swing

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The alternating kettlebell swing is a powerful variation of the traditional kettlebell swing that builds explosive hip extension, posterior chain strength, and conditioning using just a single kettlebell. Learn proper technique, hand-switch mechanics, and how to program this exercise for conditioning, power development, or glute and hamstring hypertrophy. Add this versatile movement to your training and take your kettlebell workouts to the next level.

Band Assisted Split Squat Jumps

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The band assisted split squat jump is a highly effective unilateral plyometric exercise for developing single-leg power, rate of force development, and reactive strength in athletes. Using a resistance band and pull-up bar, athletes can train two distinct power qualities — reactive bounding or dead stop explosiveness — with just three to five reps per side. Learn proper setup, execution, and programming recommendations for this tool from THIRST Gym’s exercise index.

Off-Set KB Lateral Lunge With Slider

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The offset kettlebell lateral lunge with slider is a powerful adductor strengthening exercise that trains the groin through a long range of motion while also developing glute and hamstring strength in the planted leg. Using an offset kettlebell load combined with a furniture slider, this frontal plane movement builds the lateral hip strength and groin resilience essential for athletes and general fitness clients alike. Learn proper setup, technique, and programming recommendations for this effective lower body exercise from Brandon Smitley at THIRST Gym.

Sandbag Ground To Shoulder

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The sandbag ground to shoulder is a full-body strength and conditioning exercise that builds hip extension power, grip strength, and core stability using nothing more than a sandbag. Learn proper technique for both the direct ground-to-shoulder variation and the lapping technique for heavier loads, plus programming recommendations for athletes and combat sports competitors. This exercise is a staple in the THIRST Gym training arsenal for wrestlers, fighters, and anyone looking to build practical, real-world strength.

Single Arm DB Split Jerk

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The single arm dumbbell split jerk is a powerful Olympic lifting variation that builds explosive upper body strength, unilateral coordination, and split stance athleticism using just one dumbbell. This exercise is ideal for coaches working with teams, athletes with limited equipment access, or anyone looking to develop split jerk mechanics without a barbell. Learn proper technique, coaching cues, and programming recommendations to get the most out of this versatile power exercise.

Single Arm DB Push Jerk

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The single arm dumbbell push jerk is a full-body power exercise that uses an explosive lower body drive to launch a dumbbell into a locked-out overhead catch position — developing both power production and absorption in a single movement. Learn proper front rack setup, dip-and-drive mechanics, and how to land and absorb the load safely overhead. Program it for three to five sets of three to five reps per arm to build athletic upper body power without a barbell or platform.

Single Arm DB Push Press

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The single arm dumbbell push press is a powerful unilateral exercise that combines a lower body dip with an explosive overhead press to build upper body power and improve athletic performance. Learn proper rack position, foot stance, and the dip-drive-punch technique to maximize force transfer through a single arm. Programmed for three to five sets of three to five reps per side, this exercise is ideal for athletes, wrestlers, and anyone serious about developing explosive pressing strength.

Unsupported Hip Airplane

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The unsupported hip airplane is a progression of the classic hip airplane drill that builds hip mobility, glute activation, and single-leg stability simultaneously, making it one of the most effective dynamic warm-up exercises for athletes and lifters. By removing external support, this variation forces your foot, ankle, and deep hip stabilizers to work in coordination while your hip rotates through its full range of motion. Add five to ten reps per side before squats, deadlifts, or any athletic activity to prime your hips and feel the difference immediately.

Low Box Lateral Shuffle With Stick

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The low box lateral shuffle with stick is a lateral deceleration drill designed to teach athletes how to stop, absorb force, and own a mechanically sound position so they can immediately change direction and reapply power. By emphasizing a deliberate two-to-three-second stick on every rep, this exercise builds the movement patterns athletes need to decelerate cleanly without losing position or wasting time turning to change direction. Learn proper setup, technique, and programming recommendations for integrating this drill into your athletic performance training.