Start on one side of a 12”-20” plyo-box. Hop laterally to the top of the box, landing in 1/4 squat. Then hop down to the other side. Make sure your knees do not collapse toward each other on the landing. Repeat for 30 seconds building to 90 seconds over 6 weeks. Read More

The Quadzilla Complex trains eccentric leg strength. Start w/ 8 reps per movement. To progress, add 1 rep per movement/side each week for 6 weeks. Read More

The drill strengthens the posterior chain muscles of the hamstring/glutes/hips/low back in one efficient movement to balance out the quad dominant movement of running and cycling. Read More

This exercise is an integrated full body drill designed to strengthen the legs and hips while the core stabilizes against anterior pelvic tilt. Start by facing away from the anchor, walk forward to add tension on the bands. Begin with feet hip distance apart  – hands at your chest. Step back into a reverse lung with hands still at your chest. Then step forward raising one knee – press the bands forward. Slow and controlled. Keep spine neutral and stable during lunge and chest press. Repeat 6 lunges on each leg. Read More

​In a tall kneeling position, with the plate on ground next to your hip, lift/press the plate overhead and down to your opposite hip. Remember to hinge at the hip and engage your core then lift the plate.Use a 10/25lbs bumper plate. Perform 12-20 reps. Read More

Lie in a supine position with weight overhead. Drive body/weight up to the top of sit-up position – completing all reps. Then in a sitting position, lean back slightly and rotate weight (not low back) side to side tapping ground with each rep. Feet can remain on the ground (easiest), alternating heel tap, or feet suspended above ground (most difficult). Read More

Great metabolic/conditioning drill. Drive sled by keeping torso strong and stable. Avoid arching low back. Can be done with a slow or fast pace. Read More

Great full body locomotion drill with high load on lower body. May use chest harness or waist belt which makes it easier to reverse the direction of pull making drag hammer both sides of the legs. Load sled, position belt across top of pelvis – not stomach. Lean into load and drag sled with slow powerful steps. At the end of the drag, reverse direction and position belt across the rear of pelvis (not low back) and drag load backward to hammer the quads. Read More

Lie supine on a bench. Position hands about 1’ past break in knurling so arms are approx 90 degrees at bottom of press. Pull down and back with lats/shoulder and draw in breath to create a stable torso. Un-rack barbell, inhale deeply and push against your breath as you lower weight to mid-chest. Press bar upward until arms are extended = 1 rep. Read More

Core and leg strength lift w/ focus on posterior chain: hamstrings, glutes, low back. Shins to bar, feet about hip width apart. Big chest, activate lat/core muscles, big breath in. Push hips back/load hamstrings before bending knees. Keep back neutral (avoid rounding back when reaching for bar). Pull bar to waist by pushing away from the floor. Return bar to the floor by pushing the hips back as opposed to starting descent by bending knees. Remember this is a hip dominant lift, not knee dominant. Read More