Most gym rats are “pushers,” not “pullers”—and most do too much horizontal pushing and not enough vertical pushing. If you’re able to press 100-pound dumbbells lying flat on your back, then you should be able to press 70-pound dumbbells overhead for the same number of reps. For every pushing pattern you perform, you should also…
A single-leg squat is a rear-foot-elevated split squat performed on a high surface like a bench rather than a step. It’s a great exercise for stretching the hip flexors, but you can enhance the effect by extending the arm on the same side as the elevated leg while holding a weight. I call this variation…