The split squat is a good stepping stone for you if you have trouble doing a dynamic or reverse lunge.  The split squat requires a lot of trunk stability as well as flexibility in the hips and ankles.

Primary muscles worked.

• Quadriceps
• Glutes

Stabilizers

• Glute Medius
• Adductors
• Abdominals
• Obliques
• Hip Flexors

Tips:

1.  When performing the motion, keep your weight shifted to the heel of the front let.

2.  Before lowering, brace your abdominals and gently squeeze the buttock of your back leg.

3.  Be sure not to break posture in your upper body.  This is a sign of an inability to control your core.

For my last Grappling competition I had to drop around 18 lbs in about 3 weeks time.  Here’s an example of what I did on my non-weight training days for cardio.

It’s a break-fall combined with an up-down.

I completed 20 repetitions of each and then rested twice as long as the amount of time it took me to complete the set.  Then I repeated that process 2 more times for a total of 3 sets.

If you combine this type of training 3 days a week with weight training 3 days a week.  It’s nearly impossible not to get lean.  Your body is forced to comply.  Be smart and aggressive with your training and you’ll always see results.

A great single armed variation of a horizontal pulling motion.  I love the one arm dumbbell row because it’s very primitive; it simulates the natural dragging pattern our bodies are designed to do by nature.

Primary muscles worked.

• Lats
• Rhomboids
• Traps
• Biceps

Stabilizers

• Rotator Cuff
• Traps

Tips:

1.  In the one arm dumbbell row allow motion at your shoulder joint.  Don’t just lock it into one position.  In the video you’ll see how I allow for the shoulder to protract at the bottom of the movement and then retracts at the top.

2.  Use a full range of motion and really reach at the bottom of the movement without allowing your body to twist.

3.  Keep your back neutral and your hips level.  Don’t use a jerking motion, if you have to jerk, lower the weight.

The push up is the second greatest body weight movement for upper body strength just behind the body weight row.

Using a smith machine, power rack, or bench you can slowly increase the difficulty of the push up by decreasing your angle to the floor when comfortable.  Eventually you’ll be pushing from a kneeling position and finally doing a full push up off the floor.

Primary muscles worked.

• Pecs
• Triceps
• Shoulders

Stabilizers

• Rotator Cuff
• Traps
• Lats
• Abdominals
• Glutes

Tips:

1.  Keep your abdominals tight and your hips forward.

2.  As you lower, focus on pulling your shoulder blades together.

3.  Use tension; everything needs to be tight in order for your body to remain rigid.

I have here another great free Ebook from nutritionist Mike Roussell.  As always, his information is easy to get and of the highest quality.  Feel free to download this great new resource and share it with friends.  Remember folks, this is Research Proven stuff, not just a bunch of BS and fluff.  Enjoy.

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