The Difference Makers: 50 Exercises for Optimum Strength

Every athlete wants to gain an advantage by being in the weight room. Joe Stolzer brings together the best and most up-to-date training exercises to make you a stronger, quicker, and more mobile athlete.

Coach Stolzer builds a comprehensive workout routine to help athletes better themselves by doing the little things in the weight room. With a new emphasis on core and gluteal muscle groups, the video combines fundamental weight training exercises with additional elements, such as continuous tension, stability, and dynamic movements. Stolzer builds this workout routine body part by body part.

This video provides a detailed warm-up with a foam roller - in place of static stretching - to help prevent injury and build muscle mass.

You will see over 50 different exercises that will work to strengthen your core, glutes, triceps, biceps, chest, and back.

Stolzer outlines a core workout that is sure to challenge even the best athletes. He describes why it is important to use small amounts of weight instead of large amounts to isolate and create tension in every body part throughout the exercise.

These exercises not only teach athletes how to become stronger, but also challenges their mobility and coordination to make the weight room fun again. Coach Stolzer's expertise in weight training and performance training will benefit any athlete or coach looking to learn from the best in order to become the best - and to reach their potential.

76 minutes. 2013.

The Exercises

Warm up and stretching with the foam roller:

• Upper back
• Lower back
• Glutes
• Hamstring
• Calf/Achilles
• Pectoral/chest
• Abdominal
• Hip flexor
• Quadriceps
• Shin area

• Medicine ball push-up and turn
• Changes of direction
• Ab wheel
• Elevated plank
• Cable and dumbbell cross tension
• Bench hops
• Weighted twist
• Lying slow leg extension
• Curl squats
• Core pull-downs
• Oblique progression (inside plank)
• Alternating dip-push-up
• Dumbbell split squat
• Hanging knee raise
• Continuous tension dumbbell chest press on stability ball
• Continuous tension dumbbell push-ups
• Dynamic push ups
• Barbell push-up fly
• Double barbell chest press
• Decline dumbbell chest press
• Dumbbell fly with isometric hold
• Decline push-up and isometric hold
• Barbell dip
• Alternating dumbbell press
• Stability ball push-up
• Continuous tension dumbbell shoulder press with cables
• Hanging inverted row on stability ball
• Dumbbell push-up row
• Incline dumbbell row
• Maximum height pull-up
• Triceps kick-back
• Diamond push-up
• Lying triceps pull-down
• Barbell curls to chin-ups
• Incline dumbbell hammer curls
• Drag curl
• Barbell ceiling touch
• Reverse grip curl progression
• Bicep curls partner exercise
• Glute bridge
• Single leg bridge
• Bent leg bridge
• Stability ball march
• Plank hip extension
• Kneeling hip extensions
• Wall press bridge

• Leg extension progression
• Heavy jump rope
• Farmer walk
• Weighted single leg lunge
• One arm cable rotation
• Thigh flexor isolated hold
• Reverse plank kicks
• Treadmill glute pushes