Warm Up
This is a simple warm up I like to use before lifting.
The goal is not to make the warm up the workout.
The goal is to:
- get blood flow going
- move through basic positions
- feel a little more prepared to train
I like this before squatting, Olympic lifting, or general strength work.
Run through it at a steady pace. Nothing should feel forced.
Use it as a starting point and adjust based on what your body needs that day.
Good Morning
Good morning is one of my go to exercises for improving glute strength and teaching a better hinge pattern.
A lot of people struggle to hinge correctly without rounding the back or shifting pressure too far into the toes. This is one of the simplest ways to teach the hips how to load properly while staying in a strong position.
The bar or PVC starts on the shoulders, not the neck. Elbows slightly up to help lock the upper back in place. Feet about hip width apart with the toes turned slightly out.
To start the movement, hinge at the hips first. Butt goes back, torso tilts forward, and the knees bend slightly. Keep pressure through the middle of the foot and maintain a flat back throughout the movement.
Lower until you feel tension in the hamstrings while still maintaining position. Then stand back up by driving the hips forward.
This can be used:
- As a warm up before squatting or pulling
- As accessory work for glutes, hamstrings, and low back
- To improve bracing and hinging mechanics
Typical use:
- Warm up: 1–2 sets of 5–8 reps
- Accessory work: 2–4 sets of 6–10 reps
This is one of my favorite exercises for teaching people how to move better under load without overcomplicating things.
Wall Squat
The wall squat is one of my favorite exercises for both assessment and warm up work.
Sometimes people don’t realize how much compensation they use during a squat until you take away the ability to lean forward. The wall gives immediate feedback and forces you to work on control, balance, and positioning.
All you need is a wall and a willingness to put yourself into a difficult position.
Stand facing the wall with the feet about shoulder width apart. Hands can stay overhead or in front depending on mobility and control. From there, squat down slowly while trying to maintain balance and position without falling backwards or driving into the wall.
The goal is not to force depth at all costs. The goal is to improve control and awareness of position throughout the movement.
This is a great exercise before:
- Squatting
- Olympic lifting
- Lower body workouts
- Movement prep sessions
It can also be used after training as a light positional stretch or movement reset.
Typical use:
- 2–3 sets
- 2–5 controlled reps
This exercise gives immediate feedback on:
- ankle mobility
- hip control
- torso position
- balance
- squat mechanics
Sometimes the most frustrating positions are the ones that expose exactly what needs improvement.
Feet Elevated Pull Up
This is a good pull-up variation for someone struggling with pulling mechanics or trying to add some lower resistance L-sit positional work.
The feet support lets you focus more on body position and control without needing full bodyweight strength.
You can use a bench or box under the feet.
Hands about shoulder width on the bar with a solid grip.
Keep the butt underneath the hands, legs straight, and toes pointed.
From there, think about pulling the elbows down with the goal of getting the chest to the bar.
Main thing:
Stay controlled.
Try not to reach with the chin to finish the rep. Usually that just turns into unnecessary strain through the neck.
This variation works well because it slows everything down and teaches better positioning throughout the pull.
Depending on strength and flexibility:
3–5 sets
2–5 reps.
Foot Pressure for Power Clean
Foot pressure is probably the most overlooked part of the power clean.
Most people think about:
- hips
- extension
- pulling under
But if your pressure is off, the whole lift gets harder to control.
This is more for someone who already knows how to power clean but wants to better understand where force and balance should come from.
At the start, pressure should be balanced through the foot:
- big toe
- little toe
- heel
From there, maintain that pressure pattern as you move to the bar and through the pull.
Main thing:
Don’t get pulled too far forward onto the toes or rocked back into the heels.
That pressure staying centered helps you stay balanced and transfer force into the floor more efficiently.
I’m not overthinking this with athletes:
Balanced foot pressure. Stay connected to the floor.
That’s it.
Power cleans are great for explosiveness and athletic development, but they also expose poor balance really quickly.
Typically:
3–5 sets
1–3 reps depending on intensity.
Plank with Single Arm Row
This is one of my go-to exercises.
Plank with a single arm row combines lat work with anti-rotation.
Main thing here is not letting your hips move.
Simple movement—neutral hips, shoulders set back and down, and a slightly wider stance for stability.
Full range of motion, pulling from a straight arm position down toward the hip.
If you’re twisting to get the rep, you’re missing the point.
I like to use this after a lower body session—
2 to 3 sets, 6 to 10 reps each arm.
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If you’re not sure whether this is actually your limitation, that’s exactly what my movement assessment is designed to identify.
Submit your movement, and I’ll tell you what’s actually holding you back.
Standing Hip Flexor Raise (Band-Resisted)
If you’re trying to get better control of your pelvis, this is a good one to add in.
This is just a banded version of bringing your knee up to about 90°, but now you’ve got some resistance pulling it back down.
It helps with getting into a squat and also carries over well to running mechanics.
Start with your feet about hip-width apart, band around your ankle.
Bring one knee up to 90°. Keep the standing leg as straight as you can and don’t lean back.
That’s the main thing—don’t lean back.
If you’re leaning back to get the leg up, you’re missing the point.
This keeps your pelvis neutral and actually lets the hip flexors and lower abs do the work.
I like to use this before squatting or pulling—
2 to 3 sets, 5 to 8 reps per side.
Control the movement. If that’s too difficult, lighten the band or take it off completely.
The single leg RDL is one of my favorite exercises for single leg balance, hip control, and hinge pattern work.
The setup is simple, and you do not need much equipment to make it effective.
Key points:
This is a great exercise for lifters, golfers, and anyone who needs better control on one leg.
I like this for rotational sports like golf and pickleball because you need to be able to control your hip, foot, and balance while your body is moving.
Use it as:
Typical use:
The goal is not to go as low as possible.
The goal is to stay balanced and control the hinge.