Zercher Squats

Today we're showcasing the Zercher Squat. This powerhouse move works multiple areas of your body. This move has the benefits of a regular squat (legs, quads and glutes), but combines super core activation to work your abs at the same time. It also helps safeguard your lower back as there is less of a potential of pulling or injuring it, and helps take the pressure off your spine by putting the weight at your mid torso. As if all that isn't enough, you'll even get a bonus shoulder workout.

A big thank you to our Jtab squat model Aaron Binek.


Jtab December Challenge - Glutes and Core

Just because it's the holiday season, doesn't mean you should let yourself go. In between the holiday eating and parties, jump on into our December challenge to keep your muscles firing and burning calories all month long. First, check out the video below to learn the proper form, then be sure to visit our Facebook page each day for a new challenge. Everybody get out there and get going!


Move of the Week: Ball Roll Out/Walk Out

Today's Move-of-the-Week takes the plank to a whole new level. Using the instability of a ball (or walking out if you don't have one) it forces your core, shoulders and glutes to work harder to keep you balanced. This move is great for an awesome core workout, as well as shoulder stability and glute strength.

Tips to Keep In Mind:

  • Keep your knees, hips and shoulders in line
  • Keep your core tight
  • Pull down using your lats to move back and forth


Move of the Week: Hard "Core" Ab Exercise

Ok we're not "ducking" around any more (thanks autocorrect!). Summer is basically around the corner and we're working the abs today to get ready for it. Today's Core Exercise is all about rocking the plank PLUS getting a nice hip stretch while doing it. You know we love double duty workouts and today is no exception.

Tips to Keep in Mind:

  • Keep core tight and engaged the entire time
  • Do NOT rock your hips while getting up. Keep your body straight.
  • Pull your knee up for a nice hip stretch


Move Monday - Ball Leg Curl

Ah it's Monday again and after a weekend of fun, it's time to get back to business. Today's move is all about just that - business. This move utilizes an exercise ball (which most people already have in their house) to work 3 main areas - core, glutes and hamstrings. 

Things to Keep In Mind:

  • Make sure your feet are pointed up and facing the sky
  • Keep your core engaged
  • Don't excessively arch your lower back
  • Keep your palms facing up 
  • Press your shoulder blades into the ground


Move Monday: Rotational Core Exercise

It's all about the abs again for this move monday. However, today we're bringing you an ab exercise that not only works your core, but your glutes, hips and shoulder. Have we mentioned we love multi-tasking here?

Tips to Keep in Mind:

- You can use anything in your house that weight about 5-10 pounds for this exercise
- Rotate from your hips to focus on your glutes
- Keep your core tight and engaged throughout the entire movement
- Attempt 3 sets of 10 reps per side

Things I've Been Digging, Part 2 - Kneeling Dumbbell 1 Arm Renegade Rows

To quote a famous strength coach, "The cool thing about stealing is that most of the good coaches encourage it."  With that in mind, I was browsing through Men's Health Thrive video series and an exercise "tweak" caught my eye.  When I watched the video I really started digging it and began using it for many different client progressions.  

What it is? 1 Arm DB Row on all 4's (quadruped).

Why I like it?  It "corrects" many clients' rows and also teaches good contralateral "bracing".  Also can be used for hypertrophy or high rep due to it's safeness.

And now for a video, from yours truly, on how to properly perform one of my new favorites.