Rowlett Transformation Center

Pull up is one of those flexes in the gym that shows you've put in time

It's also one of the harder exercises to do

One of the biggest mistakes I see beginners make is trying to start the pull-up by bending their elbows and pulling with their biceps FIRST. No.

Instead, think about initiating the movement with your back.

Before you bend your arms, pull your shoulder blades down, engage your lats, and then finish the pull up

Get stronger at initiating with your back, and you may be surprised how much closer you are to your first pull-up.

Tight, j***y hip flexors? Give this one a shot.

Try 6–8 reps per side, 2–3 rounds

One thing I've learned after doing this for a long time...

You have absolutely no idea what someone had to go through just to be standing next to you in the gym.

Tight hips or inner thighs? Give Cossack squats a shot.

The goal isn’t just to get low... it’s to shift your weight into the bending leg while using the straight leg mostly for balance. You should feel a pretty good stretch through the inner thighs.

And you do NOT need a barbell to start.

Bodyweight → Assisted → Loaded.

I like these before a workout for 2–3 sets of 8–15 reps per side.

If you want better glutes AND thighs, it’s hard to beat Bulgarian split squats.

Start with bodyweight, add load as you get stronger, and don’t be afraid to hold onto something if balance is limiting you.

Want better glute development? Your squat setup matters.

Two of my favorites are the box squat and Smith machine sumo squat.

Both allow you to sit the hips farther back and keep more tension where you actually want it... on the cheak meat.

If your goal is more thigh development and you don't have access to machines, I’m a big fan of squats where the weight is in front of you.

Stay as upright as you can, allow your knees to travel forward naturally, and squat as deep as you comfortably can.

More knee bend = more work for the thighs.