Roll Outs

Also called "ab wheels" because of the most common tool used to do them, these are old-school ab punishers. I suggest everyone start on a big stability ball (as is demonstrated in the "Phase 1" video below) then work up to a wheel. Another alternative is to use a TRX (video below), where they are often called "fall outs."

Coach Stevo's Top Tips

• Slow and smooth.
• You can also try holding the "out" position for time.

Phase 1

Phase 2

Phase 3

TRX "Fall Outs"

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.

Split Squat

This is an exercise that requires a deceptive amount of precision. Your feet should always face the same way and your knee should land exactly below your shoulder with a straight line between the two. Weight is optional.

Coach Stevo's Top Tips

• This isn't a lunge. Stay in the same position.

Single-Leg Deadlift

The Single-Leg Deadlift (SLDL) is a weird exercise that will require patience and balance. It also won't feel "hard" until you wake up in the morning. Keep your shoulder blades pinched together and your hips and shoulders in the same plane. Make sure you are pushing your butt back (especially you ladies!) and only bending your knee a little so as to better load up the hamstring.

Coach Stevo's Top Tips

• Don't let your raised foot pivot out.
• Lower slowly and pop up quickly with purpose.

Bodyweight

Weight in One Arm

Weight in Two Arms