All protocols

Use a mini band around the heels while lying prone with knees bent to 90 degrees to train hip rotation. Open the feet apart for one variation, or hold one leg steady and cross the other over for external rotation; also train internal rotation against resistance.

Band attached around the ankle for resisted lateral hip swings with rotation.

Attach a band around the ankle and do lateral hip swings with a rotational component against resistance. Use toe direction as a cue: toe out means hip out, toe in means hip in, with knee and foot moving together.

Tie a weight between the legs with a rope/leash and walk slowly without letting the weight swing into the feet; progress by moving faster while minimizing displacement.

Do a lunge while holding weight on one side only, opposite the forward leg, to resist falling toward the weight and strengthen the opposite glute medius while training multiple planes.

Recommended as direct low-back strengthening; can be done face inward on a hyperextension setup.

Do ab/core training separately as its own focused session rather than as an afterthought at the end of a workout; example given is 5–10 minutes.

For problem areas, do a separate small routine on its own day or at a separate time, about 5–7 minutes around 3 times per week. If done on a training day, place smaller focused exercises after bigger training so they do not compromise big lifts and so dominant muscles are pre-fatigued.

Every day, put socks and shoes on while standing on one foot at a time without sitting down; only put the foot down after the shoe is tied. Used as a balance, hip strength, ankle mobility, lumbar paraspinal, and low-back control test/training drill.

Hold a side plank, then raise the top leg about 45 degrees and try to hold even 30 seconds; tests and trains lateral pillar and underside glute medius strength.

For athletes and recreational sport participants, focus most strength and conditioning on overall balanced bilateral strengthening rather than replicating sport motions in the weight room. Stick to core lifts and let skill work be skill work.

Whenever possible, perform movements standing rather than seated to train the body more like an athlete and in more functional positions.

Preferred lunge variation because it takes some stress off the anterior knee. Step back with a slightly wider stance to create a wider base of support, and as you descend, lean/turn the torso slightly toward the forward leg and 'screw down' into the hip for more stability.

Use an intentional hook grip through the stronger index and middle fingers on underhand lat pulldowns to reduce excessive forearm involvement, but skip it if you have a history of elbow issues.

Recommended as one of the biggest things to avoid shoulder issues, especially if doing lots of heavy pressing or delt work.

Maintain mobility of the shoulder and shoulder girdle/scapula to keep shoulders functioning well.

Progressively perform internal/external rotation against resistance with the arm in higher positions as strength improves.

During crunches, lightly touch the back of the head rather than pulling on the neck.

Lie on your back with head off the bench edge, plate on forehead, retract chin first, lower head back, then flex back to neutral; example given of about 12 reps.

Lie prone with weight on back of head, retract chin first, let head sink forward off bench edge, then extend back to neutral or slightly beyond.

Lie on your side on the bench, place weight on the opposite side of the head, and lift slowly against the weight.

Preferred cardio mode; increase pedal resistance and use it for cardiorespiratory health, especially if knees are beat up. One of his two favorite cardio methods, often done in interval fashion.

Preferred format on stationary bike and jump rope; done at higher resistance or intensity in interval fashion.

Recommended as a forgiving treadmill option for indoor running; described as having no deck underneath and feeling like running on air.

Gravity-reduced treadmill for rehab; allows running at reduced effective body weight, such as 5%, 10%, or 20%, for progressive return to weight-bearing.

For fat loss, create deficits primarily by improving nutrition rather than relying on cardio.

Recommended initially to build awareness of intake and educate yourself about calorie content of foods. Logging increases awareness of every calorie and reveals repetitive eating/drinking habits.

Learn to make equivalent swaps on the fly based on protein and calorie content when eating out or traveling.

For the remainder of the plate, aim for carbohydrates in about a 2:1 ratio of fibrous carbs to starchy carbs. Fibrous carb examples include green vegetables such as asparagus and broccoli; starchy carb examples include rice, potatoes, and pasta.

Do not start a diet that removes foods you know you cannot avoid long term.