Half-Kneeling Chop

Half-kneeling, diagonal movements may not seem "hard," but they are the best exercises in the world for correcting asymmetry and providing a lifetime of pain free movement. In a pinch, you can rig up an elastic band to a tree if you do not have a cable stack.

Coach Stevo's Top Tips

• Engage the glute.
• Sit up tall.
• Slow and smooth.

Body Saw

The step-child of the roll out, in this version you gently rock back and forth at the shoulder. You'll need a slideboard, valslides, or a towel on a hardwood floor. I prefer these on the TRX, as the motion is smoother, but it can be tricky to get your feet in the handles. 

Coach Stevo's Top Tips

• Pack your shoulders.
• Slow and smooth.

Slideboard

TRX (Pike is optional)

Pull Ups

There is no better test of upper back strength than the old-fashioned pull up. They reward the fit and the strong, and yes, even the ladies can rock the pull up. Just do what Coach Stevo says.

Coach Stevo's Top Tips

• Pack your shoulders.
• Always start with locked elbows.
• Do not let your legs come up.
• Pull until your chin crests the plane of the bar.

USMC Style

Negative (Eccentric Only) Pull Ups

A Woman Stronger than Any Man You Know

Even Zuzana Can Rock a Set of Pull Ups

Overhead Press

Also known as the "military press," this exercise can be performed with kettlebells, dumbbells, or a barbell. Dumbbells is the most foolproof, barbell the most dangerous, but kettlebells require more range of motion and mobility.

Coach Stevo's Top Tips

• Do not perform seated.
• Squeeze your glutes and abs hard.
• Pack your shoulders
• Always lock out at the top.