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.

Alternating Bent Over KB Row

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The alternating bent over kettlebell row is a full-body integrated pulling exercise that builds upper back strength, grip, and hinge stability simultaneously. Learn proper setup, rowing mechanics, and how the kettlebell’s offset load creates a uniquely effective training stimulus compared to dumbbells. Includes programming guidelines for sets, reps, and smart exercise pairing to get the most out of this movement.

High Knees To Stick

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The high knees to stick drill is a beginner-friendly speed development exercise that teaches athletes proper knee drive, arm mechanics, and sprint technique through deliberate, position-focused repetition. By pausing at the top of each movement pattern, athletes learn to feel and replicate the 90/90 position that drives efficient acceleration mechanics. Add this drill to your speed training warm-up to build faster, more powerful athletes from the ground up.

TRX Inverted Row With Hamstring Curl

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The TRX inverted row with hamstring curl is a bodyweight hamstring exercise that trains the muscle across both knee flexion and hip extension, delivering a superior contraction compared to the stability ball leg curl — no machine required. By maintaining an extended hip position throughout the movement, this suspension trainer variation places greater functional demand on the hamstrings and transfers well to athletic performance. Learn how to set it up, perform it correctly, and program it as an effective accessory exercise for your lower body training.

Tall Kneeling Band Pull Apart

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The tall kneeling band pull apart is a resistance band exercise that builds upper back strength, rear deltoid development, and postural control by eliminating the compensation patterns that make traditional standing variations ineffective. Learn proper tall kneeling setup, pulling mechanics, and how to program this movement as a warm-up, superset, or high-rep finisher. All you need is a light to moderate resistance band and a commitment to intentional reps.

Copenhagen Side Plank March

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The Copenhagen side plank march builds adductor strength, lateral core stability, and hip flexor endurance in a single challenging movement. This progression of the standard Copenhagen plank adds a marching component that increases trunk stability demands while maintaining isometric loading through the top leg adductors. Learn proper setup, technique, and programming recommendations to effectively incorporate this exercise into your strength and conditioning routine.