The handstand push-up on rings has few rivals for building the size and strength of the shoulders and triceps, but it’s very advanced. This exercise progression is for people that can do 10 perfect headstand push-ups. First, practice the roll up until you can hold it for 30 sec. Then work on partial reps - just the first few inches of motion. Do 3-5 sets of 3 reps every other day. Over time you’ll be able to push yourself higher and higher. | Dr. Chad Waterbury

The bridge press is a terrific exercise you’ve probably never tried. For two other versions of this exercise go to: www.chadwaterbury.com/bridge-press-for/ . I started using this exercise years ago with fighters to build their striking power. . 💪🏼 It works terrific to build the size and strength of your hip extensors, triceps, chest and anterior delts. . The version in the video requires a little work to set up, but there are two simpler versions I cover at the link. . ✏️ Programming: 3-4 sets

You can build big, strong hamstrings with body weight exercises. For more ways to build muscle without heavy loads, check the link in my bio. . Here I demonstrate a single-leg curl with a Swiss ball. This is a terrific strength exercise that’s more challenging than it looks. . 💪🏽 It’s important to fully straighten the leg with each rep to build end-range eccentric strength. . 🧠The majority of hamstring tears happen as the knee joint is extending (straightening) during a sprint. So building st