If I could only pick 2.....Top 2 exercises

Who would win, Superman or Flash?

Conan the Barbarian or Conan O'brian?

The Rock or Barack?

And the real question would be, The Incredible Hulk or Hulk Hogan???

Well that one's no contest. Hulkamania forever

But really, if it came down to a winner takes all exercise, what would I pick? Well this is very tough, and very general, and I actually consider it pretty stupid to boot. Who cares, you'll always be able to use other stuff. But anyway, just because I can I decided to ponder this query. Here you go.

If I had to only pick 2. They would be

1. Reverse lunge
2. Renegade Row

Both are ground based, compound movements that use a ton of energy (calories) and are completely functional. Both are great for the core and can be loaded to meet anyone at any level. Don't underestimate their difficulty either. They'll knock the shit out of you.

These two can meet Reggie Bush as well as your junior high athlete.

The reverse lunge is (if done correctly) post chain and hip dominant. Works through a large range of motion of which should stretch out the entire hip region, hip flexors and gluteals. It's unilateral so you're taking care of your bodies asymetries (problems caused over time by repeatedly using only one side of your body, or due to compensations). Balance is going to come into play as well here, of which will improve greatly with strength. Developing strength in this manner has been proven multiple times to improve balance and therefore also decrease injury rates and improve performance. This is why sitting on your wuss bosu ball isn't doing you any good.

This girl does a decent job. I don't enjoy her choice of shoes nor do I agree with the depth but you get the idea.

The renegade row is a true look at bracing through the core, but that's not all it's great for. You're also building strength through your entire back. The pulling motion is excellent for building strength through the upper back and healthy shoulders. Then there is also the stabilization that the opposite shoulder and arm is having to perform. Overall great exercise.

There you have it. Go try em out.

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Su Madre es su madre

My training is no panzy pilates, yoga or some dumpy aerobics class. It's difficult, you sweat, you get sore, your heart will feel like it's beating through your chest. Some may even call it Brutal. Most people couldn't handle this, same reason they're stuck looking and feeling as terrible as they always have. Gimicks are gimicks, this is old fashion grip it and rip it grunt work (with proper technique of course). 

This type of training gives tremendous health and corrective benefits but it also gives that leaned out, strong and very natural look to the trainees. Not the poor posture, no shoulders and no butt workout 'fanatics' that you regularly see at your training facility, whom have no idea what they are doing except to just keep going. (I really wish they'd take half that effort and put it towards studying from some actually good resources.) It's pretty simple really, our trainees look like true athletes. 

It's mother's day so here you go, a couple mom's that get after it in the best of ways. 

Taken after a grueling workout worth a memory solidified in digital imagery. From left to right your's truely, Julia, Janet, Heather, Donna. 

From left to right: Julia, Janet, Donna, Heather. By the way that's my mom holding the very respectable 24kg, of which she uses regularly. Pretty good for +50. 

Happy Mother's Day