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.

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.

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.

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.

Kickstand Goblet Squat

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The kickstand goblet squat is a quad-dominant squat variation that uses a staggered stance to emphasize one leg at a time — with nothing more than a single dumbbell or kettlebell. Learn proper setup, technique, and programming for this effective unilateral accessory exercise. Perfect for garage gym athletes, beginners, and anyone looking to add single-leg quad work without machines.

Cable Zercher RDL

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The cable Zercher RDL is a beginner-friendly hip hinge variation that uses a cable machine and tricep extension bar to target the glutes and hamstrings in the stretched position. Whether you’re a new lifter learning the hip hinge pattern or an experienced athlete looking for a fresh posterior chain accessory exercise, this movement delivers consistent tension and quality muscle stimulus. Learn proper setup, technique, and programming recommendations in this complete exercise breakdown from THIRST Gym.

Band Resisted Plate Hops

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Band resisted plate hops combine traditional plyometric training with accommodating resistance to develop tendon stiffness, ankle complex strength, and the rapid foot speed essential for athletic performance. This low-intensity, high-volume variation provides effective tendon conditioning for athletes returning from injury or building foundational reactive strength without the impact stress of traditional plyometric exercises.