Elevated Superman With Med Ball Rotation

Exercise Index, VideoLeave a comment

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.

Glute Ham Roller Reverse Lunge

Exercise Index, VideoLeave a comment

Learn how to perform the glute ham roller reverse lunge, a single-leg exercise that builds stronger quads and glutes while challenging hip stability. This joint-friendly reverse lunge variation uses a glute ham roller to support your back foot, making it accessible for athletes, powerlifters, and general fitness clients alike. Get step-by-step technique, common mistakes to avoid, and programming guidance from strength coach Brandon Smitley.

Glute Ham Roller Single Leg Leg Curl

Exercise Index, VideoLeave a comment

Master the single-leg glute ham roller leg curl, a brutal unilateral hamstring exercise that builds serious posterior-chain strength using only your bodyweight. Learn proper technique, the muscles it works, common mistakes to avoid, and how to program it to fix side-to-side imbalances and protect your knees. A must-have hamstring builder for wrestlers, combat athletes, and anyone who has outgrown the standard glute ham roller leg curl.

Seated Weighted Vertical Jump

Exercise Index, VideoLeave a comment

The seated weighted vertical jump is a concentric-only power exercise that develops explosive starting strength and rate of force development by eliminating the stretch-shortening cycle. In this guide, strength coach Brandon Smitley of THIRST Gym breaks down proper setup, load selection, programming, and sport-specific applications for wrestlers, powerlifters, and team-sport athletes. Learn who should use this advanced jump variation and how to program it for a more explosive first step.

Seated Vertical Jump

Exercise Index, VideoLeave a comment

The seated vertical jump is a simple, equipment-light plyometric exercise that builds explosive power and rate of force development by teaching athletes to produce force from a dead stop. In this guide, Brandon Smitley of THIRST Gym breaks down proper box height, jump stance, landing mechanics, and programming so you can jump higher and get off the ground faster. It’s the perfect power drill whether you’re in a fully equipped facility or training at home with just a chair.

Single Leg Lateral Box Jump

Exercise Index, VideoLeave a comment

The single leg lateral box jump is one of the best drills for building frontal plane power, single-leg explosiveness, and the hip stability that protects your knees during cutting and change of direction. In this guide, Brandon Smitley of THIRST Gym breaks down how to perform the exercise in both lateral and medial directions, how to program it for in-season athletes, and why it’s a powerful tool for wrestlers and combat sport athletes. Learn the coaching cues, landing mechanics, and progressions that make this single-leg plyometric drill so effective.

Single Leg Lateral Box Jump To Bilateral Landing

Exercise Index, VideoLeave a comment

The single-leg lateral box jump to bilateral landing is an advanced plyometric that builds single-leg power, lateral change-of-direction ability, and hip stability in one efficient drill. Learn how to set it up, train both the lateral and medial variations, and program it correctly to expose and correct left-to-right asymmetries. Brandon Smitley of THIRST Gym in Terre Haute, Indiana breaks down the biomechanics, coaching cues, and sets-and-reps for this frontal-plane power exercise.

Single Leg Lateral Depth Drop To Lateral Bound

Exercise Index, VideoLeave a comment

Master the single-leg lateral depth drop to lateral bound, a plyometric exercise that builds frontal-plane power, reactive strength, and elite change-of-direction speed. Learn proper box setup, step-by-step technique, common mistakes, and programming to develop the explosive side-to-side movement sport actually demands. A complete guide for athletes who need quicker feet and stronger single-leg force production.

Forward Bounding

Exercise Index, VideoLeave a comment

Forward bounding is a simple, low-equipment sprint mechanics drill that reduces ground contact time and builds the reactive, springy strength fast athletes rely on. Learn how to perform forward bounding correctly, the muscles it targets, common mistakes to avoid, and how to program it for sprinters, combat athletes, and youth athletes. All you need is a straight line and some open space to start running faster and moving more efficiently.