5 Exercises to Help Improve Your Performance

I hope you are having a great week.

I have some more great suggestions from Eric Cressey.

Below you will find 5 exercises to improve your performance.

Even if you are not an athlete, the exercises below will help you move better and complete your exercises better.

Give them a go!

Rick Kaselj, MS

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Here are 5 Exercises to Help Improve Your Performance:

#1 – Pull-Back Butt-kick to Overhead Lunge Walk

For the Pull-Back Butt-Kick to Overhead Lunge Walk, we are going to get a couple of different exercises that give us good bang for the buck.

Pull-Back Butt-kick to Overhead Lunge Walk

 

CLICK HERE to watch the YouTube video.

Pull-Back Butt-kick to Overhead Lunge Walk

Pull-Back Butt-kick to Overhead Lunge Walk

Mike is going to start off with a Pull-Back Butt-Kick. You will notice that his femur stays up and down, and his core stays neutral. He is not arching his back and he is avoiding that forward head posture. He is going to take that same leg out in front, stable core, no extension, good long strides to get some good stretch of his hip flexors in the back, and his scapular comes up on the rib cage.

Now he is going to stand up, go to the other leg, little quad stretch and little hip flexor stretch at the same time, long stride, stretch the hip flexor on that back leg working his way through this.

#2 – Lateral Lunge with Band Overhead Reach

We are doing a Lateral Lunge with Band Overhead Reach. This is a great way to integrate anterior core control, and is a little bit of a rotary stability because the band is pulling you back. It is also a great way to integrate scapular stability as you go through this.

Lateral Lunge with Band Overhead Reach

 

CLICK HERE to watch the YouTube video.

Keith here is going to set up with a half reach band wrapped a little bit lower than his waist at the rack. He is going stride out and do a lateral lunge. He gets into that position, with a good stretch in his adductor on his trailing leg, and a neutral spine so his anterior core is engaged. His neck is packed. He is going to reach up overhead slowly and resist that extension in the hands that the overhead position’s creating.

Lateral Lunge with Band Overhead Reach

Lateral Lunge with Band Overhead Reach

If you watch from the side position, you will actually notice that he is integrating a little bit of a shrug to help him get that full scapular upper rotation up overhead without substituting the forward head posture in order to create that position.

Lateral Lunge with Band Overhead Reach (side view)

Lateral Lunge with Band Overhead Reach (side view)

You can either do it as individual reps where you lunge out and create it or you can just stay out of that end range position as the hands go up overhead.

#3 – Dumbbell Reverse Lunge to 1 Leg RDL

The Dumbbell Reverse Lunge to 1 Leg RDL is an exercise that can make you pretty sore, but it is also an exercise that you are not going to need a whole lot of weight for.

Dumbbell Reverse Lunge to 1 Leg RDL

 

CLICK HERE to watch the YouTube video.

Even just working with some 30-35 pounds if you are a really strong guy, that first week can make a big difference until you just improve the move in quality and master it before you really start to load it up.

Dumbbell Reverse Lunge to 1 Leg RDL

Dumbbell Reverse Lunge to 1 Leg RDL

He is doing a regular reverse lunge, stepping right back with a nice long stride as he pulls through that heel and stands tall. He is going to go right into a 1-leg RDL on that same side. He keeps that head in a pretty neutral posture, he doesn’t round his back. Stand up nice and tall and that foot that goes back is really working like a counter balance. Those weights don’t get way out front; they stay pretty close to his body. We will go one more rep. He steps back, pulls through that heel, stands tall and then sits back into that hip, good counter balance and then stands tall.

#4 – Anterior-Loaded Barbell Bulgarian Split Squat

For the Anterior-Loaded Barbell Bulgarian Split Squat, I really don’t care if you want to use the cross face or a clean grip – pick whichever one is appropriate for you. We will have some information on that in the resources section.

Anterior-Loaded Barbell Bulgarian Split Squat

 

CLICK HERE to watch the YouTube video.

There are two things that you can actually look at with respect to setting your foot on the bench.

2 Ways of Setting Your Foot on the Bench

2 Ways of Setting Your Foot on the Bench

You could just go directly on the bench. Another option is actually just to set up a half roller or a rolled up towel so you can stay in a better position. That works well for people who may not have great plantar flexion capabilities. Attach it with a band or just have a partner to hold it.

Mike’s going to go directly off the bench.

Anterior-Loaded Barbell Bulgarian Split Squat

Anterior-Loaded Barbell Bulgarian Split Squat

You will notice he is in a nice straight line from head down to the hips. He is basically going to sit back into that right hip while getting good stretch on the right side here in front of his hip. Weight is predominantly through the mid foot but also little bit on the heel. He is not up on his toes so it is a good mix of quad dominant and hip dominant exercises.

You will notice as he gets to that bottom position, his knees are just short of being in a vertical shin position so I think that is a pretty good spot for him. We could go longer if we wanted to but I think this is a good place to be for him. He is getting great hip mobility. He is getting some good single leg strength as we go through it.

One thing you may want to consider doing is marking your spot on the floor. Sometimes we get into a little bit of a trouble as we are trying to set up and we are blind because of the front squat grip. So find that spot on the floor and then go to set your foot so that you can repeat your positioning from set to set.

#5 – One Arm Bottoms-up Kettlebell Waiter’s Walk

We are going to do a One Arm Bottoms Up Kettlebell Waiter’s Walk. With this one, make sure the grip is really steady and the elbow remains directly underneath that neutral wrist. You are basically just going to go for a walk with that kettlebell all the way up overhead with the bottom up.

One Arm Bottoms Up Kettlebell Waiter’s Walk

 

CLICK HERE to watch the YouTube video.

Keith is going to set it up. Make sure you engage that anterior core and there is no arching pattern in place.

One Arm Bottoms Up Kettlebell Waiter Walk

One Arm Bottoms Up Kettlebell Waiter’s Walk

For someone who sits really low on your shoulders, you may actually have to shrug up to get there. With someone who is rounded over, you may need to posterior tilt that shoulder blade to get to the right position. So you know he is not side bending. He is just going for a walk and not letting that forward head posture kick in. He uses that left hand just to monitor his rib position and make sure his anterior core is engaged to prevent too much extension.

If you want to maximize your training results without wasting your time, then click here to check out The High Performance Handbook.

Eric Cressey