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Movements

Movement: Kettlebell Rebounding Lateral Lunge

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This is a great movement to develop explosive single leg power as well as working an alternate range of motion in the lateral lunge. Most athletes get stuck in a linear movement pattern “forward run/walk motion” which can lead to muscle imbalances and injury. Use this movement to keep your hips healthy, open, and strong!

For neuromuscular strength/power gains we recommend 4 sets of 4-6 reps

For muscular hypertrophy or to improve endurance we recommend 3-4 sets of 8+ reps

CLICK HERE to see the video demo

Eccentric DB Deadlift

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The Eccentric Dumbbell “DB” Deadlift is one of my “go to” movements for developing lower body strength and power. If you are an endurance athlete, and have not performed any heavy lifting during the race season this should definitely be added to your off-season training program. ¬†Likewise, if you are simply trying to improve your health, mobility, and overall strength, add this movement to your training plan.

With this being a strength/power building movement we recommend the following protocol:
3-4 sets of 4-6 repetitions (rest 90-120sec between sets)

Double Man Maker

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What could possibly be more fun than burpees you ask? This gem of a movement called the double Man Maker!

Seriously though, this is a great total body conditioning movement.

A few key tips to remember when performing:
– Squeeze your shoulder blade tight when performing the row (otherwise your just doing a weird looking bicep curl)
– When hopping back into the low squat position the goal is to land with flat feet that are outside your hands/dumbbell
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FOR BEGINNERS:
2-3 sets of 5-6 reps unloaded body weight only working on range of motion.
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FOR CONDITIONING:
3-4 sets of 8-10+ reps
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FOR STRENGTH:
3-4 sets of 4-6 reps

Crab Toe Touch

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This is one of my favorite moves to open the front of the shoulders, forearms, calves, & hamstrings.

Be sure to use your breath during this movement and don’t rush to touch your toes.

Hold each extension/contraction for 2-3 seconds and lower slowly.

I recommend 2-3 sets of 8-10 reps per side

Beast Shoulder Tap Lift

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Core strength and stability is a key component to athletic performance. The Beast Shoulder Tap Lift is one of my “go to” moves to both activate and build total body stability and strength.

Use it as part of your dynamic warm up or during your functional strength workout. Be sure to take your time, don’t rush the movement and keep your hips and shoulders still.

Eccentric Loaded Pull-up

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****Be sure to properly warm up your shoulders & back using a full ROM prior to this movement****

This is my “go to” move for developing pull-up strength. Be sure to follow the guidelines I list in the video very carefully. ¬†Take your time with this movement and be patient. When done properly, you will increase pull-up strength, overhead grip strength, & increased shoulder range of motion.

I recommend 3 sets of 4-6 reps 1-2x/week.  As mentioned in the video there are several variations to this movement, so if you have any questions please email me or leave a comment below