The Landmine

The name is stupid, but the move is awesome. I guess I could change the name, but it's totally "in there" now. You don't need any special equipment, just a bar in the corner. The point of this move is to go slowly and resist what the bar wants your torso to do.

Coach Stevo's Top Tips

• Slow and steady.
• Lock your whole body down.

Waiter Walk

The ultimate shoulder packing exercise. If you don't know what I'm going on about, try a few of these with a heavy weight. You shoulders will be packed like an Amazon shipping box. Just like with Farmer Walks, you want to stay tall and squeeze your shoulder blades together. Most importantly you want to engage your lats. That's what protects your rotator cuff.

Coach Stevo's Top Tips

• Tall, engaged, and packed shoulders.
• Straight wrist.
• Grip hard.
• Never transfer the weight with your hands above your head! This picture taken moments before the lady in red took a 12kg bell to the skull!

Dumbbell

Kettlebell

Side Plank

The side plank is the straight plank's harder, oblique killing sister. 30 seconds a side is pretty good, but after a minute you should start trying to make it harder. Lift a leg, go up on your hand, or place a weight on your hip.

Coach Stevo's Top Tips

• Pack your shoulder.
• Make sure your hand or elbow is directly under your shoulder.
• No bend in your hips.

Plank

The plank is the most basic of core exercise and one that almost everyone ignores. The plank trains the core by doing what the core is supposed to do: hold you upright. Everyone should be able to do this for a minute, but if you can do a straight plank for more than 2 minutes, you should start making them harder. Watch the other videos for some ideas on ways to step this exercise up a notch.

Coach Stevo's Top Tips

• Butt down!
• Squeeze your butt cheeks together.
• Pack your shoulders.
• Did I mention keeping your butt down?

Plank

Long Plank

Weighted Plank

One-Leg Plank

Deadlift

The deadlift is perhaps the most misunderstood movement in the trainer's arsenal. Most fear it, some avoid it, and nearly everyone does it wrong. But it is the quintessential "hinge" movement and there are few exercises that build more raw strength not mention build all the muscles that make you hotter (The woman in the picture is over 50 years old). It's also one of the basic human movements that you will need until the day you die (anytime you pick up something off the floor you are deadlifting). I have videos here of PhDs doing it with dumbbells, models doing it with kettlebells, and a 14 year old girl doing it with an old-school barbell. And in case you want to nerd out, there's Bret Contreras breaking the move down for a full 7 minutes.

Coach Stevo's Top Tips

• Squeeze your shoulder blades together and pack your shoulder before you touch the bar.
• Push your butt way back and load the hamstrings.
• Lock your core.
• Hinge at the hips.
• Lift with your hamstrings and glutes, stabilize with your upper back.
• As soon as the weight crests your knees, drive your hips forward HARD.

Dumbbells (PhD)

Kettlebells (Model)

Barbell (14 year-old girl)

Complete Form Breakdown