Plank Into Push-Up

Push-ups and planks go hand-in-hand. You can get into a strong push-up position by starting from a kneeling plank rather than pushing up into position from the floor.

Here is a quick video that walks you through how I like to set up. Exercises are only going to be as successful as your set up. Get strong in those planks and it will transfer to your push-up strength.


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Ankle Weights To The Rescue: Two Moves That Build Glutes And Core With Ankle Weights

You've probably seen plenty of fitness personalities showing off these two ankleweight moves. However, many of them fail to stress the importance of core bracing, posture, and positioning when you perform the exercise. Take a close look at my demonstrations below to make sure that you are getting the most out of these glute and core strengthening gems. If adding weight is too challenging, then use bodyweight only until you master the moves. Your glutes and core will thank you.

Rainbow hip extension

When in a quadruped (all fours) position, it’s important to work on lumbopelvic control and core stability.

Keep the spine neutral and core braced so your hips stay aligned. Nothing should move other than your leg. No tail wagging allowed.

Avoid arching the back or swaying the hips side to side.

With any exercise, if it’s easy you’re likely doing it wrong. Control is key. Posture and positioning is key. Your core should be taxed from working just as hard as your glutes....

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Balance It Out: 3 Balance Moves That Build Big Quads

Working on knee balance and stability is important for your athletic pursuits, whether you lift, run, or play sports.

We get caught up in all the big compound movements. Smaller, stabilizing movements like the heel tap variations below can certainly humble you. It does me. Sooooo wobbly. 

Band heel tap from Kellie Davis on Vimeo

Band heel taps

Here I am using two bumper plates for elevation. You can use a step or plyo box too. Place the step far enough out from the rack to create good band tension.

The idea is to let the band create resistance that pulls your knee toward the rack— the knees out cue for squatting. Your body will fight it (as you see mine doing), but over time you’ll build the stability to keep that knee out.

Lightly tap your heel on the floor. This is a controlled movement throughout and looks far easier than it is when done properly.

Try 3-4 sets of 10 each side.

Band resisted single leg squat

Another way to work on knee balance and stability is...

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