Dead Drop Rows

Barbell or dumbbell row with a full reset on the floor each rep.

• Setup: Stand tall with your feet about shoulder‑width apart. Hinge forward from your hips – without bending your knees – until your hands are roughly in line with your knees. From there, bend your knees and lower yourself until you can grip the barbell or dumbbells slightly wider than shoulder‑width. Keep your back flat, chest up, and core braced.
• Execution: Drive up with your legs to bring the weight just above your knees, then row it to your belly button, squeezing your shoulder blades together. After the row, straighten your arms again so they are back level with your knees. From there, bend your knees until the weight reaches the floor, back to starting position. Pause for 1 second, reset your lats, and repeat the whole sequence.
• Important: If your back rounds during the movement, reduce the weight and focus on keeping your back flat throughout.

Full sequence from setup to row and reset.

Med Ball Slams

Explosive rotational power for sport performance.

• Important first: Use a non‑bouncing slam ball if you have access to one. If you don’t, keep the ball in your hands – do not let go of it.
• Setup: Stand with your feet shoulder‑width apart, holding the medicine ball overhead with both hands.
• Execution: Rotate your hips and shoulders across your body to the opposite side with maximum power. If using a non‑bouncing slam ball, release it at the end of the rotation. If you do not have a non‑bouncing ball, keep the ball in your hands and follow the same explosive rotation without letting go. Then reset your stance and repeat.

Med ball slam technique from overhead to release.

Bulgarian Split Squat

Single‑leg strength and stability.

• Setup: Place the top of your rear foot on a bench or box. Step your front foot about 2–3 feet forward. Keep your torso upright.
• Execution: Lower your hips straight down until your front thigh is parallel to the floor (or slightly below). Your front knee should track over your toes — don't let it cave inward. Drive through your front heel to stand back up.

Proper Bulgarian split squat execution.

Landmine Squat

Knee‑friendly squat variation using a pivoted barbell.

• Setup: Pivot one end of a barbell into a corner or landmine base. Load the other end. Hold the loaded end at your chest with both hands, elbows tucked.
• Execution: Squat down, keeping your chest up. Your elbows should travel inside your knees. Drive up through your heels, keeping the barbell close to your body.
• Important: Do not let your lower back round, and keep your heels in contact with the ground throughout the movement.

Landmine squat form.

Assisted 1‑Arm Dead Hang

Active hanging for grip, shoulder, and lat strength — not passive.

• Setup: Grab the bar with one hand. Use a band for assistance or hold a rack for balance if needed.
• Execution: Let your shoulder relax up, then actively pull your shoulder blade down and back (pack the shoulder). Hold this position. Do not just hang on your ligaments — keep the muscle engaged.

Assisted one-arm dead hang.

Clapping Push‑Up

Explosive chest and triceps power.

• Setup: Start in a standard push‑up position, hands shoulder‑width apart.
• Execution: Lower your chest to the floor explosively, then push up with enough force to lift your hands off the floor. Clap your hands together before landing back in the starting position. Land softly with bent elbows to absorb impact. Kneeling is the easier progression.

Clapping push-up technique.

Sprinter Lunge

Explosive power, coordination, and hip stability — mimics the start from sprint blocks.

• Setup: Start in a deep lunge with your front knee bent. Lean your torso forward like a sprinter in the blocks. Weight on your front foot, glutes & hamstrings loaded.
• Execution: Explosively drive up and forward, switching your legs in mid‑air. Land softly in the same forward‑leaning lunge position with the opposite leg forward. Maintain the forward lean to keep your glutes loaded. Core tight, chest slightly up but torso angled forward.

Sprinter lunge movement.

Cluster Speed Pull‑Ups

Cluster‑set protocol for pulling power and muscular endurance.

• Setup: Grip the bar slightly wider than shoulder‑width.
• Execution: Perform 3 reps with a 1‑second up, 1‑second down tempo. Rest 15 seconds, then do 3 more reps. That's 1 set. Complete 4 sets total. If you can't finish a cluster, that's your limit — push hard in those 3‑rep windows.

Uneven Curl

Uneven‑load biceps curl using two different dumbbells.

• Setup: Hold one heavier dumbbell in one hand and a lighter dumbbell in the other. Stand with feet shoulder‑width apart, arms fully extended by your sides, palms facing forward.
• Execution: Curl both arms simultaneously at the same speed. The lighter side will naturally try to move faster — deliberately slow it down so both arms reach the top at the same time. Lower both arms together with control. Maintain a strict tempo (Armour Tempo applies: 1s up, 3s down). Focus on equal time under tension on both sides.
• Important: Do not swing the weight or use momentum. Keep your body still – no arching your back. Move only your forearms, and keep your upper arms pinned to your sides.

Uneven dumbbell curl technique.