Nordic Hamstring Leg Curls with Exercise Ball

nordic hamstring curls

As a Lean Warrior, we stopped doing typical machine leg curls a long time ago. We instead utilize bodyweight to build size and strength in your legs. And, Nordic Hamstring Curls are one of the best exercises for your legs.

I unfortunately couldn’t find any images of people performing this exercise with an exercise ball. If you don’t have a lot of strength in your hamstrings, you will find this exercise extremely difficult without an exercise ball.

The purpose of the exercise ball is for stability. You use it to stabilize yourself as you pull your body up with your hamstrings.


Resistance Band Chest Push Ups

resistance band chest push ups

The chest push up with a resistance band is one of my favorite exercises for building strength and muscle for the chest. And, all you need is a resistance band. If you don’t have one, get one. You’ll need it for several exercises that I recommend.

The push up by itself is already a good exercise. By adding a resistance band, you make it even better. You’re not only pushing your own bodyweight, but you’re adding resistance at the top of the press.


Standing Barbell Shoulder Press (The Ultimate Test of Upper Body Strength)

Video Demonstration

In my opinion, the standing barbell overhead press (also known as the military press) is the ultimate exercise if your goal is to be a lean warrior.

It’s arguably the most difficult exercise you can do. You don’t see that many people performing it these days because it’s hard. It’s much easier to pick up the dumbbells and press.

While I am a fan of dumbbell pressing, nothing compares to the barbell while standing. It puts your entire body to the test. Much of your muscle imbalances and weaknesses will be exposed


Assisted Chest Dips (aka Machine Dips)

Video Demonstration

If you find regular dips on bars or gymnastics rings to be difficult, you’re not alone. Dips are hard – especially on rings – and many people can’t do a single one.

But take heart, because many gyms have a particular machine (called an assisted chest dip machine) that will provide some lift and effectively reduce your body weight.

It’s much better to use this machine than try to do body weight dips that are beyond your abilities. You’ll inevitably end up using poor form and risk getting injured.