Rack bag on shoulder. Reverse lunge to knee (same side as bag), then reach opposite hand to floor. Sweep rear leg forward to sitting position. Roll out to the side of bag to supine position on ground. Come back up by rolling away from the bag and reversing movement back up to standing. Read More

Stretches external rotators of the hip. Start with knees out to side and bent, bend forward w/ straight spine while pushing gently with outside hand to “lever” torso over knee. Should feel stretch in outside of hip. Hold for 20-30 secs. Repeat opposite side. Read More

Best way to learn proper squat technique and or high rep squatting. Rack Dumbbell or Kettlebell to center of chest. Big chest, activate lat/core muscles, big breath in. Push hips back while squatting – elbows inside knees at bottom. Torso/shin angle should be similar. Squat as low as comfortable without losing neutral spine or hinging forward. Keep torso tight as you return to starting position. Read More

Explosive power development drill. Jump or step on top of the box. Land lightly and extend hips to full standing position. Reverse motion back to ground. We often recommend stepping back to ground to lower impact. Drill becomes plyometric if jump rebound is quick and immediate. Read More

The Front Squat is great for developing athletic movement and reducing stress on lower back compared to the “back squat”. Due to the biomechanics of lift, the loading is about 30% less than back squat for same effort. Rack bar in front rack position/elbows high – bar should rest on chest/front of shoulders. Read More

Post Kettlebell to starting position. Pack shoulder by firing lat and make fist with opposite hand to keep torso stable. Descend by pulling weight down, at bottom of movement elbow should be at a 45 degree angle to body (not 90 which puts too much stress on the shoulder joint) and forearm perpendicular to floor. Return to starting position by driving lift from lat/chest. Read More

Use a box ranging from 6”-24”. Jump or step (lower intensity) laterally on top of box then down to other side touching ground with inside hand = 1 rep. Read More

The Single Leg Deadlift may be done with weights in both hands, or weight in one hand on the same side as support leg or the most challenging (in terms of stability) with weight in opposite hand/side of support leg. Big chest, activate lat/core muscles, big breath in. Shift body weight onto support leg and reach back with the opposite leg pushing hips back/load hamstrings before bending knees. Keep back neutral and hips/shoulders square – avoid twisting (anti-rotation). Read More

Rotational core drill. In a tall kneeling position, hinge at the hip and sweep weight overhead to opposite hip = 1 rep. Read More

Raise ball overhead and then slam the ball down between your feet. Use good squat technique (hips back / back flat) to pick up ball and repeat. Read More