The glute ham roller pike-up is a scalable bodyweight ab exercise that builds abdominal strength, hip flexor strength, and healthy scapular upward rotation in one movement. Learn proper pike-up technique, common mistakes, and how to program and progress it for athletes, powerlifters, and general fitness clients.
The kettlebell Jefferson curl is a slow, controlled loaded-flexion exercise that builds lower back strength, spinal mobility, and multifidi control at the same time. Learn how to perform it correctly, why loaded spinal flexion isn’t the enemy for healthy lifters, and exactly how to program it as a warm-up, recovery tool, or standalone back-strengthening movement.
Learn how to perform the glute ham roller jackknife, an underrated anti-extension core exercise that combines plank-style bracing with trunk and hip flexion to target the lower abs and hip flexors. Strength coach Brandon Smitley of THIRST Gym breaks down the setup, technique, common mistakes, progressions, and programming so you can build a stronger, more controlled midsection. Ideal for wrestlers, powerlifters, and stiff athletes who need more flexion in their training.
The glute ham roller buzzsaw plank is a scalable anti-extension core exercise that builds the trunk stability athletes actually need for sport. Learn how to coach the setup, avoid common mistakes, and program it for time, reps, or added load — plus who benefits most, from wrestlers and powerlifters to beginners. A go-to buzzsaw plank variation from strength coach Brandon Smitley of THIRST Gym.
The glute ham roller hamstring walk is a concentric-only finisher that torches the hamstrings while doubling as prehab and injury-prevention work. Because it emphasizes knee flexion without heavy eccentric loading, it’s one of the few hamstring exercises you can program in-season without adding soreness. Learn how to set it up, coach it, load it, and program it for athletes in any sport.
The glute ham roller lateral lunge is a frontal plane exercise that builds adductor strength, hip mobility, and single-leg stability all at once. Learn how to perform it, the key coaching cues, common mistakes, and how to program it for wrestlers, powerlifters, and any athlete who needs stronger, more mobile hips. A simple, scalable way to train lateral movement and change of direction.
The three-way ankle is a resistance-band complex that trains ankle inversion, eversion, and plantar flexion to strengthen the peroneals and lower leg. Ideal for ankle sprain rehab, return-to-play work, and shin splint prevention, this simple band exercise builds the stability athletes need to stay healthy. Learn the setup, coaching cues, common mistakes, and programming from strength coach Brandon Smitley.
The 45-degree back extension with medball rotation adds loaded thoracic rotation to a classic glute-ham hyper, building a stronger, more resilient posterior chain while priming your lower back for heavy deadlifts, squats, and hinge work. Learn how to perform it correctly, the common mistakes to avoid, and how to program it as a warm-up or finisher for wrestlers, powerlifters, older lifters, and general fitness clients. Strength coach Brandon Smitley breaks down the cues, muscles worked, and progressions in this complete exercise guide.
The elevated superman with med ball rotation is a posterior chain exercise that builds isometric strength through the glutes, hamstrings, erectors, and multifidus while training controlled spinal rotation. Using a plyometric box and two medicine balls, this superman variation locks in hip extension and makes an excellent warm-up or primer before lifting and conditioning days. It’s a smart, low-impact option for athletes and anyone working toward a stronger, more resilient lower back.
The glute ham roller ab fallout is a powerful anti-extension core exercise that builds serious abdominal strength and spinal stability for athletes and lifters alike. Learn proper kneeling technique, the most common mistakes that quietly wreck your results, and how to program this eccentric-focused movement for wrestlers, powerlifters, and everyday fitness clients. Master the ab fallout and unlock a stronger, more resilient core — no crunches required.