Home of Strength
Goeff has a 10 min home workout for you to try. 3x 12 ladder body rows (hold on last 3 reps in each set) 10 – 8 – 6 Candlestick pulls (body levers) and lemon-squeezer / V-ups 2x 20 stair push-ups (incline press substitute) 25 fast elbows in push-ups 15 fast elbows out push-ups 20 [...]
Paul from Lift Run Bang shows how he performs Russian Leg Curls aka Natural Glute Ham Raises (GHR) at his homy gym. All you need is a way to fix your legs. Other Options: homemade frame contruction for GHRs homemade Glute Ham Raise option using just a towel and a loaded barbell
Here is how to transform your little 250 sq. ft. garage into a home gym (not only for CrossFit). They use the Rogue W-4 Gym which looks pretty sweet, but of course there are other options. Comes fully equipped with squat rack, pull up bar, rings, 3/4 inch rubber floor etc. And Mikko Salo tests the whole spiel.
Here is an homemade GHR option – The Floor Glute-Ham Raise You’ll need: a barbell with enough weights a towel padding for your knees
Here is a DIY fix if you want to use one of those door frame pull up bars, but don’t want to damage your door frame or leave any marks. Just put some styrofoam or something similar on the ends of the bar. Bonus: If you don’t care about your wall and don’t have a door [...]
