La Croix Training Systems

Deep Knee/Ankle Squats - Non Perfect form pictured. Do something to help strengthen your ankles and knees. There are hundreds of squat variations, and most should have a place in your routine at some point. This is one that you should throw into the mix on a little more of a consistent basis. Most squat variations will not work to strengthen the knees and ankles to this degree, and you’re only as strong as your weakest link, So pick up your squat game and get to tip toe squatting.

A true big bang exercise. You can put this one in the Glute, Core, Lateral, and Rotational strength category… For my home training peeps, you can tie a tube to the end of broom handle. The further down you grab, the more you will challenge for core. Just needs a name

If you’ve ever wondered how I’ve earned my eye popping glutes, this exercise is not it, but I would have been much better off if It was. Key points - shin angle should stay vertical, which is what the block is for, and keep the block pinned to pole. If you’re really cool, you can do it on a box for more depth… enjoy!

Incredible!! I came across this variation of facepulls, using a band. Credit to for this gem… simply run a resistance band through the clip, instead of a rope, and you’ll never do a regular face-pull again. I got so excited I had to pull out the old Rocky 4 trining song I listened to 1000x as a kid before I worked out. You’ll just have to experience it to share in my joy.

Face-Pulls - This is a staple in my routines. This can serve as a great warmup for your shoulders, going very light and focusing on externally rotating from the shoulder. That is the motion of rotating your hands above rout shoulders as you pull the resistance towards you. This can also be added to the strength portion of your workouts by adding more weight, and less external rotation. Either way, remember to start the pull at the shoulder blades (pulling down and back with straight arms), while externally rotating at the shoulders throughout the movement. Get going

Step to Rotational Ball Slam - great exercise for developing rotational power… also great for letting of a little steam 😉

Half Kneeling Oblique Cross Up - I posted something similar a week or so ago which was done at a much faster pace. With this, use a kettlebell as heavy as you can hold for 6-8 reps, as long as you can control the pattern…. Keep the bottom of the kettlebell parallel with the ceiling. As you reach down and back, act as if to are trying to touch the kettlebell to your back pocket. You are going to twist as much as you can Without turning your hip back. On the way up act as if you are trying to set the K bell on a shelf just behind your shoulder without turning the hips. Keep the k bell close to your body throughout.

Lat Pull-down, Row, pullovers, repeat(you know who you are)All great exercises but easy to get comfortable with… open up your movement spectrum a little bit. Crossover high row - position yourself as if you were going to do a SA row, then take a big step laterally. All of the other row cues apply, just make sure your arm crosses over the center line of your body. Feel that lat stretch as you crossover, start to pull with your arm straight and shoulder pulling back. Perfectly served with a side of rotation at the back end of the motion