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Prone Hip Extension on Bolster -- Alternating

Prone Hip Extension on Bolster — Alternating

The prone hip extension on the bolster is designed to strengthen the hamstrings, glutes and lower back. It is a good exercise for beginners and all you need is a bolster or rolled up towel to do it. Focus on lifting your leg straight back without rocking your body to get the most benefit from the prone hip extension on the bolster exercise.

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Prone-lying Reverse Hip Extension

Prone-lying Reverse Hip Extension

The prone-lying reverse hip extension is another way to strengthen your lower back. At the same time you strengthen your glutes and hamstrings. Most activities in life are easier when you have a strong core. The prone-lying reverse hip extension is a good way to strengthen your core and is easy enough for beginning exercisers.

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Pull-up

Pull-up

The pull up is one of the best upper body exercises. It is easiest to do with a pull up bar, but it can be done on almost anything; a tree branch, a beam or even a sturdy door frame. The pull up can be done as a pure strength exercise by adding weight or as a strength endurance exercise by kipping. If you want to join the Marine Corps you better get good at pull ups.

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