FC2Video

WBSITE: http://www.synergy-athletics.com YOUR WORKOUT MANUAL: http://www.bullstrength.com ORIGINAL POST: http://synergy-athletics.com/index.ph... Core Exercise Conditioning Complex - This complex should not be a walk in the park. Perform the movements with concentration and medium intensity. DO NOT JUST LET THE BAG SWING like a pendulum. I mention each movement x 25 in the video. That's hard. Complex Progression Perform 10 - 20 swings to start Add resistance Shorten or length the rest period I will be posting some more conditioning complexes up as bonuses on Bull Strength Conditioning to everyone on the newsletter - this is just to wet your appetite! If your grip is the limiting factor, lighten the weight or wrap the bulgarian training bag ends tighter so you can perform the core exercises and conditioning Oh, and don't worry, you will not need any special equipment for many of the other complexes! Joe Hashey, CSCS KEYWORDS: bulgarian training bag, how to make a bulgarian bag, core exercises, ...

http://www.synergy-athletics.com - Have your pull ups plateau'd? Try climbing from either a retracted shoulder position or a half pull up position. This will increase your time under tension for your upper back, grip, and forearms. I would suggest mixing climbing in 1-2 times every 2 weeks. Climbing exercise works within the workout or as a great finisher (increased motivation). Benefits - Grip and forearm strength - Upper back muscle endurance - Motivated finisher - Increased time under tension - Joe Hashey, CSCS -

WEBSITE: http://www.synergy-athletics.com ORIGINAL POST: http://synergy-athletics.com/effectiv... YOURWORKOUT MANUAL: http://www.bullstrength.com Enter the dumbell row. The back muscle row is a quick and effective exercise, and not always as basic as people think. Dumbbell Row Variations and a Plataeu Shattering Exercise Row Pyramid Set - The row pyramid is only performed for one set, as it is a high volume exercise. Example pyramid (this is a single arm exercise, perform the reps with BOTH arms individually and then move on) - 2 reps x 100 lbs, 4 reps x 95 lbs, 6 reps x 90 lbs, 8 reps x 85 lbs, 10 reps x 80 lbs, 8 reps x 85 lbs, 6 reps x 90 lbs, 4 reps x 95 lbs, 2 reps x 100 lbs. This one set should take 2-3 minutes and is performed near the end of the workout. **NOTE** Just because it is a "simple variation" and you been training for a long time, doesn't mean it isn't valuable. Put all the variations into your exercise tool box and use them when progress is slowed with other rowing exercises. - ...

http://www.synergy-athletics.com/free... - The band will add tension at the lockout and force muscular bracing and tension on the eccentric portion of the exercise. Often it is hard to set up the band around both ends, so here is an easy variation with the sumo deadlift Benefits of the Deadlift -Deadlifts work your back, legs & forearms / grip. Back Strength. Your back stays straight while the weight of the bar tries to bend it. Keeping your back rigid builds back strength. Lower back should be tight and the upper back should be relaxed. Leg Strength. Bringing your hips forward strengthen your hamstrings & glutes. Straightening your knees strengthen your quads. Squeeze at lock out but do not hyperextend Keywords: deadlift, how to deadlift, band deadlift, deadlift variations, posterior chain workout, dead lift, gluts, hamstring, hamstring exercise, speed training - Joe Hashey, CSCS -

http://www.synergy-athletics.com/free... - Andrew Durniat AKC started playing with the 96 lb kettlebell AFTER the Diesel Crew's US Grip National's Contest (which he placed first in). He makes the double kb flips look easy and nails a few in a row. He also threw in some other kettlebell flipping variations! Kettlebell Benefits: - Increased Cardio Health - There are hardly any better ways to burn fat than with a few high rep sets of kettlebell swings, snatches, and clean and jerks. - Active Recovery - Doing a few light workouts per week will speed up recovery by getting some blood into the worked muscles. - Strength Training - Swings develop the important posterior chain muscles of the body such as the hamstrings, glutes, core and back. - Coordination - Those doubel kettlbell flips require a great deal of coordination to pull off! - Joe Hashey, CSCS - http://www.synergy-athletics.com Keywords: kettlebell, kettlebell swings, kettlebell flips, kb flips, kb swings, akc kettlebell, double kb flips, 96 ...

Muscle Building from Bull Strength Manual! http://www.bullstrength.com Jail yard pushups are great for muscle building and competitive finishing exercise. - Joe Hashey, CSCS - http://www.synergy-athletics.com

http://www.synergy-athetics.com - Mike Hanley of The Training Studio shows some great body control with these double kettlebell flips. KB flips require a great deal of coordination, strength (specifically grip and forearm strength) and a full body deceleration. Mike makes the flips look easy, really great KB work. Joe Hashey, CSCS

http://www.synergy-athletics.com - Cem rocking some some kettlebell pistol squats, into a roll. He uses this KB variation as a full body exercise in a serious workout. Video #3 of 30 in my 30 Day challenge! - Joe Hashey, CSCS - Synergy Athletics

http://www.synergy-athletics.com - Jedd Johnson and Joe Hashey had a straight bar "snatch" contest (with some lockout). Jedd and I worked up with 135, but missed 155 after a few attempts. This was more playing around than an actual lift I would put in a regular program. HOWEVER, sometimes strength contests like this can help break through walls that you didn't know you could! - Joe Hashey, CSCS

http://www.synergy-athletics.com - While at Westside barbell, Louie Simmons introduced us to his bamboo bar. The thing is a beast to stabilize! None of us, Eli, Smitty, or I, were able to get it for more than 4 or 5 reps. Louie got in and banged it out for 30. There is a key tracking to the motion, that we just couldn't hit on our first few tries! Thanks to Louie Simmons for having us for his bench and squat day at Westside! More videos of a spring bar, and HEAVY BENCHING coming up on the next few weeks - SUBSCRIBE! Check out Synergy-Athletics.com for a FREE NEWSLETTER with BONUSES! Also, a big shout out to Jim Smith of the Diesel Crew for driving all the way there and back! http://www.dieselcrew.com