Exercises

  • 4 Tests Every Lifter Should Be Able to Pass

https://www.t-nation.com/training/4-tests-every-lifter-should-be-able-to-pass

  • Russian Dips

https://www.t-nation.com/videos/tip-master-the-russian-dip

  • Rowing

To coach yourself, remember: Weight on heels, load the posterior chain, elbows back to activate lats, scapula down to engage upper back, bar lowered directly below knees, pull bar into the lower abs. It's not that hard. Now row some big weights.

https://www.t-nation.com/training/tip-the-very-best-way-to-row

  • Rope Climbing

https://www.t-nation.com/training/tip-for-bigger-biceps-do-this-exercise

  • Shoulders

https://www.t-nation.com/training/5-new-ways-to-build-big-healthy-shoulders

  • Posture

https://www.t-nation.com/training/dump-the-slump https://www.t-nation.com/training/tip-the-forward-head-posture-fix

  • Dips

https://www.t-nation.com/training/dips-youre-doing-them-wrong

  • Triceps + ABS together:

They're basically leaning triceps pushdowns. To do these, step away from the cable a few feet rather than being close to it. From there, push out and down into your abs. If you do this correctly, you'll create tremendous tension through the abs and force them to stabilize really hard. Plus you're working pipes while doing it, and big pipes get about as much attention as rock-hard abs.

https://www.t-nation.com/training/tip-one-exercise-for-triceps-and-abs

  • Pronated foot / weak glutes:

https://www.t-nation.com/training/ankle-paradox

https://www.t-nation.com/training/the-cure-for-weak-glutes

https://www.t-nation.com/training/truth-about-barefoot-training

Injury / pain

  • Saphenous Nerve Entrapment Neuropathy: http://www.dynamicchiropractic.com/mpacms/dc/article.php?id=40242

    • Sometimes reaching as far as the metatarsophalangeal joint of the great toe.

    • Mechanisms for production of saphenous nerve neuropathy may be nontraumatic, traumatic, or post-surgical. Due to the angulation of the saphenous nerve over the sartorius muscle tendon after exiting from the adductor canal, traction on the nerve may be produced by limb movement leading to inflammation, edema, and paresthesia.3

Rings

  • Biceps: Bodyweight curls

https://www.t-nation.com/videos/tip-bodyweight-curls

  • Triceps: Bodyweight triceps extension:

https://www.t-nation.com/videos/tip-the-bodyweight-triceps-extension

https://www.youtube.com/watch?v=8_PSKGSdstg

  • Lats: Wide-grip pull ups https://www.t-nation.com/videos/tip-wide-grip-suspension-pull-up

  • Rear Delts: Shoulder finisher

https://www.t-nation.com/videos/tip-the-3-way-shoulder-finisher